Benchmark: “Tabata This”


CrossFit Southie Bootcamp will be back in September, with a special rate of $149 for first-time members! The September session will kick off on Wednesday, September 2nd and run through Wednesday, September 30th.

Are you looking to revamp your fitness routine this fall? Maybe you need to get back to work after a summer of fun? Our bootcamp is a community-based, high energy, circuit-style conditioning workout without the use of barbells or high skill gymnastics. This program is more challenging than your average boot camp, but less intense than CrossFit. This bootcamp is great for weight-loss, extra conditioning, or as a ramp-up into CrossFit classes.

The special rate of $149 for the month includes 3 bootcamp classes per week, plus 2 bonus conditioning classes per week, 1 bonus “butts and gutts” class per week, and Sunday Yoga. Click HERE for more details and to get signed up!

Current CFS members! Got a friend who is interested in getting started? Refer a friend to September bootcamp and receive a $50 referral bonus off of next month’s membership!

Ski Erg
Rowing for Calories

“Tabata This”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata Interval= 20s work:10s Rest 8x Through
Your score is the sum of the lowest round of each movement

Scores/Scores from Tabata this on 8/28/14
Scores/Scores from Tabata this on 3/29/14
Scores/Scores from Tabata this on 7/9/13

Conditioning Class: WOD
5 Rounds
20 Calories on Airdyne
400m Sprint
Rest 2 minutes

Conditioning Class: Core
2 Rounds
10 Bandy Good mornings
10 Banded Side-steps in each direction
25 Hollow Rocks