August Boot Camp Registration!!

Matty P – Gives His All

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
3 Min Max Cals
Bike or Ski

Rest 1 minute

3 Min AMRAP
5 Strict Pull Ups or Ring Rows
10 Push Ups
15 Squats

Mobility
Thoracic Spine

Strength
Overhead Squat
5-5-5-5– Straight sets @ 75-80% of 1 RM

-Use this time to work on your OH squat position and to help warm you up for the workout.

Rest 10 Minutes

WOD (20 minute Cap)
10 Rounds
1 Squat Snatch @85%
5 Pull-ups
10 Push-ups
15 Squats

Level 2- 8 Rounds
Level 1- 7 Rounds 3-6-9, Power Snatch
ADV- 5 Strict Pull-ups/10 Ring Dips

Coaches Note: This workout should take around 15 minutes. Scale appropriately.

Extra Work
3 rounds for time of:
25 deadlifts
Bike 1,000 meters

Men: 225 lb.
Women: 155 lb.

Weekly Midline WODS
To be done at anytime this week and can be performed multiple times throughout the week

WOD 1
100 Hollow Rocks
*Every time you break perform :20 Plank Hold

WOD 2
10:00 EMOM
ODD- 15 Superman Rocks
Even- :30 Superman Hold

9 Comments

  • Jen Merinder

    07/26/2018 @ 6:41 pm

    Extra work: 9:55 Rx
    I couldn’t figure out how to set the bike to meters so I just did 0.63 miles on the bike lol #mathwizard

  • Trevor

    07/24/2018 @ 12:14 am

    Pre Class
    Sq Snatch – work up to heavy single (135) then 5×1

    OHS: 125

    WOD: 15:07 @125 with strict pull ups

  • Kurt

    07/23/2018 @ 11:05 pm

    OHS: 135#
    WOD: 18:32 Rx @ 115#, 40/50 pull-ups strict

  • Brian Campbell

    07/23/2018 @ 10:55 pm

    Extra Work: 8:27 Rx (Monitor set to meters on Assault Bike)

  • Ben

    07/23/2018 @ 4:15 pm

    OHS: 185
    WOD: 16:04 Adv. @ 155

  • Sean Flannery

    07/23/2018 @ 3:44 pm

    Extra done w/1 mile bike

  • Alec

    07/23/2018 @ 2:23 pm

    13:29 @ 165lbs, strict PU

  • Sean Flannery

    07/23/2018 @ 1:46 pm

    OHS: 165#
    WOD: 17:57 Adv @145#
    Extra: 14:58

  • Crowley

    07/23/2018 @ 12:47 pm

    ohs: 185
    wod: 16:11 rx, 165#

Comments are closed.

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