August Bootcamp!
Mondays & Wednesdays, 6:30AM – 7:30AM
Special Rate: $99/month!
August is quickly approaching which means another session of CFS Bootcamp!!! This program is great for weight loss, extra conditioning training, or as a ramp-up for our general CrossFit program!
Monday classes will focus on conditioning and endurance, with a heavy focus on interval training. We will run, row, bike, ski erg, jump rope, etc. Wednesday classes will still focus on conditioning, but will incorporate dumbbells, kettlebells, bodyweight exercises and more. There will be no barbells or high-skill gymnastics.
For more information or to sign up, click HERE!
Warm-up
1 Min Work/:30 Rest & Rotate
1. Bar Facing Burpee
2. Back Extensions/Supermans
3. Romanian Deadlifts
4. Hollow Hold
Strength
Deadlift
3-3-3-3-3
WOD
15-12-9-6-3
Power Snatches (115,75)
Bar Facing Burpee
Level 2- 95,55
Level 1- 75,35
ADV-135,95
Extra Work
With a Partner 3k row*
Non rowing partner hugs a sandbag (140/90) at the belly.
A switch must occur every time the sandbag is dropped.