Nov 17th, 2018
Mondays & Wednesdays, 6:30AM – 7:30AM
Special Rate: $99/month!
December is approaching quickly. This is a busy month filled with parties, shopping and more. Stay on track with our Boot Camp/Conditioning program. Just two hours out of your whole week can and will make a big difference in your health and wellness! This program is great for weight loss, extra conditioning training, Holiday stress release 🙂 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!
Dynamic Warm Up
Pose Running Drills
Hamstring Rolling on the Box
-5 Single Leg Unilateral Deadlift
–5 Single arm Balance Rows using the Box
21 Deadlifts (275,185)
Level 3- 225,155
Level 2- 185,125
Level 1- 155, 105
Coaches Note – 45 heavy-ish deadlifts here with over a mile or running. Be prepared to scale accordingly.
50 lbs One Arm DB Power Snatch – 11 reps
50 lbs One Arm DB Thrusters – 12 reps
Strict Pull Ups – 11 reps
*You can alternate hands as needed to complete total reps