The deadline to sign up for the PR for Pat WOD is tonight! Spots are filling up quickly, so please click HERE and get signed up ASAP!
Read Pat’s story from this Wednesdays Boston Globe article here
Tell all your friends… August Bootcamp session kicks off next week!
Our bootcamp is a community-based, high energy, circuit-style conditioning workout without the use of barbells or high skill gymnastics. The primary focus is on conditioning through running, rowing, and calisthenics, along with the use of kettlebells, medicine balls, sleds, tires, and bodyweight movements. This bootcamp is great for weight-loss, extra conditioning, or as a ramp-up into CrossFit classes.
*New member special: $149 for the month (plus 5 weekly bonus classes!) Click HERE for the full details and to sign up. Don’t miss out!*
WOD
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20,14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20? box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Level 2/1 (65,35)
Conditioning
50-40-30-20-10
Calories on Rower
Double Unders
Core
10-20-30-20-10
Hollow Rocks
Supermans