October Boot Camp Starts Monday!

Sep 30th, 2018

Category: CrossFit

October Boot Camp Starts Monday!

Meg

Weekly Strength/Benchmark Schedule – Click Here

October Bootcamp!
Mondays & Wednesdays, 6:30AM – 7:30AM
Special Rate: $99/month!

October 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
Run 1 Loop
Then 2 Rounds
:40 on/:20 Rest & Rotate
-Ski Erg
-Squat Hold
-Overhead Barbell Hold*

*Stay active in the bottom of the squat! Focus on keeping rib cage pulled down and hips tucked under with core engaged during the overhead barbell hold.

Strength
EMOM10
2 Box Squats

WOD
For Time
1000m Ski
50 Push-presses (95,65)
800m Run

Level 2- 75,50
Level 1- 55,35

Row Sub = 1000m
Bike Sub = 1.5 Miles

CFS Endurance Sunday
Endurance Wod 

Teams of 2
WOD 1a and 2a
One athlete works at a time.
4 Rounds per athlete.

WOD 1b and 2b
One athlete performs EMOM while other athlete performs AMRAP.
Athletes switch when the EMOM is complete.

WOD 1a
Row 60 Sec on / 60 Sec off
Rest 60 Sec

WOD1b
EMOM 8 Run 200m
AMRAP
10 – 3’’ Deficit Pushups
10 SA KB OH Lunges
10 KB Ab Mat Sit Ups
Rest 3 Minutes

WOD 2a
Bike 60 Sec on / 60 Sec off
Rest 60 Seconds

WOD 2b
EMOM 8  60 Sec Box Jump Overs
AMRAP
10 SA KB High Pulls
10 KB Gob Squats
10 Shoulder Taps (e.s.

At Home WOD
21-15-9-15-21
Sit Ups
Air Squats
Hand Release Push Ups

DISCUSSION 1 Comments

  1. Sean Flannery 09/30/2018 at 6:19 pm

    Strength; up to 260# w/chains
    WOD: 10:15 Rx w/1.5 ml bike for run