Boot Camp Information

Jun 23rd, 2015

Category: CrossFit

Boot Camp Information

Teamwork

Teamwork

Bring a Friend Day – THIS Saturday @ 9:30am & 10:30am
Do you have a friend, significant other, or family member that keeps hearing you blab about CrossFit all the time? Now is your chance to show them what it is all about! Bring them to our next Bring a Friend Day workout on Saturday, June 27th. You’ll partner with your buddy for a the workout and work with them, cheer them on, and show them what CrossFit is all about! No prior experience with CrossFit is necessary and no advanced registration required. Please just show up a few minutes early to fill out a waiver.

CrossFit Southie Bootcamp will be back in July, with a special rate of $149 for first-time members! The July session will kick off on Wednesday, July 1st and run through Friday, July 31st.
It’s not too late to get in shape for summer and improve your overall fitness and well-being. 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!
*This offer is for 1 month only and applies exclusively to new members and alumni members that have been inactive for 90+ days.

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

Summer Time Abs
3 Times Through
30s Side Plank raises- R (with leg abduction for advanced)
30s Hollow Rocks
30s Side Plank raises- L
30s Jackknives

Partner WOD
For Reps:
In 5 minutes
Run 400m
Then as a team AMRAP- Wallballs

Rest 1 Minute

In 5 minutes
run 400m
Then as a team AMRAP – Burpee up and over the Box

Rest 1 Minute

In 5 minutes
Run 400m
Then as a team AMRAP – Kettlebell swings (2,1.5)

Rest 1 Minute

In 5 Minutes
Run 400m
Then as a Team – AMRAP Toes to Bar

Level 2 (1.5,1)
Level 1 (1,0.75)
ADV- 30,20 WB

*runs are to be done together as a team while holding a red or blue band.

Conditioning Class: WOD
Every 3 minutes for 24 minutes complete:
500m Row
Or
35/30 Calories on Airdyne
*Alternate back and fourth between two modalities

Conditioning Class: Core
2 Rounds
10 GHD Situps
10 Back Extensions
10 Hug a Twinky

DISCUSSION 21 Comments

  1. Kyra Williams 07/02/2015 at 5:05 pm

    Did this on my own and took it down to 4 minutes each round with a min rest: got 87 reps RX+ (because it’s over 100 degrees with the heat index)
    I cannot for the life of me adjust to running in this.

  2. Pat Hopkins 06/24/2015 at 4:41 pm

    WOD: 233 RX w/ Kevin

  3. Ryan Gould 06/24/2015 at 4:16 am

    250 w/ Rob (1.5 pd)
    Hand tore mid way through T2Bs 🙁

  4. Joel 06/24/2015 at 1:11 am

    267 with Trevor – I did Russians with the 2 pood KB
    Congrats to Barrow and Thomas – gotta love a mid week partner WOD.

  5. jason barrow 06/24/2015 at 12:41 am

    WOD: 277 Rx w/ Thomas
    Tonight marks the first time I got a win over the Trevor/Joel evil empire after many failed attempts.

  6. Trevor Crean 06/24/2015 at 12:17 am

    267 Rx w/ Joel

  7. Mike Quigley 06/23/2015 at 3:39 pm

    303 RX with Aaron.
    GHDs and hand stand walks after.
    Pretty sure Frawley didn’t get both No Bulls over the 400 meter line one time….10 rep penalty seems reasonable – so nice tie guys.

  8. Petra 06/23/2015 at 2:23 pm

    3+ team with Meredith and Leann+1. I don’t know our score, but it was fun.

  9. Jule 06/23/2015 at 2:01 pm

    279 w/ George during the Salty 7am.

  10. Morgan 06/23/2015 at 1:55 pm

    289 Rx with Kaitlyn. Post wod mup transitions and flailing around while frawls tried to hold my feet (aka handstand walk practice)

  11. Nick Alonso 06/23/2015 at 1:50 pm

    209 RX with Eric

  12. Rob Hassell 06/23/2015 at 1:35 pm

    273 rx with Rollins

  13. melstec 06/23/2015 at 1:33 pm

    With Meliss 228 RX/(ghd for me thanks to a ripped palm)
    How soon after Summertime Abs shall we see the 6-pack? Tomorrow? Thursday? So good, but WOOF!!!!

  14. Frawls 06/23/2015 at 1:23 pm

    WOD: 313 Rx with Mase.
    Worked on handstand walk post-WOD. PR of a monstrous 12′ (I may have rounded up)

  15. Eddy 06/23/2015 at 1:18 pm

    WOD: 256 Rx with Jaime

  16. Brian M. Maser 06/23/2015 at 12:49 pm

    WOD: 313 Rx w/ Frawley

  17. Kurt Brumme 06/23/2015 at 12:34 pm

    263 Rx with Lovely
    Post-WOD handstand “walk” practice and deadlift 5×3 up to 305

  18. Jason 06/23/2015 at 12:06 pm

    Partner WOD w/ Shane: 239 w 1.75p KB