CTC | Conditioning Class

Crossfitters working on their endurance

COVID Update: We are currently running outdoor classes only. For more information on these classes or to sign up, please click HERE. We look forward to getting back to regular classes as soon as we can!

CTC | Conquer & Thrive Conditioning

rowing during our endure class

As CrossFitters we are task oriented. All of our workouts have a purpose, whether that be time or reps and we approach each WOD with a goal. Most of us could benefit from incorporating more endurance training. It can be tough to approach a long bout of conditioning because comparatively it’s boring. In CTC, we change that.

CTC focuses on building our engines using 3 modalities- rowing, biking, and running. The class will be mostly in interval format, but some days will also involve us going long and steady. What is different from this class compared to others out there is that we are going to strive to make each class goal orientated with each modality. From time to time, this class may also include burpees, jump roping, sleds, etc. There will be no weightlifting or gymnastics in this class.

Example Workout

5 Minutes of Rowing
4 Minutes of Biking
3 Minutes of Running x distance/AR for Bootcamp
2 Minutes of Double Unders
1 Minute of Burpees

Rest 3 Minutes

1 Minute of Burpees
2 Minutes of Double Unders
3 Minutes of Running x distance
4 Minutes of Biking
5 Minutes of Rowing

*Set a running clock for 15 minutes with a 3 minute rest period. Write transition times on the board

L4 L3 L2 L1
Row >100 Cals >75 Cals >50 Cals 800m Run/50 Cals
Bike >80 Cals >60 Cals >40 Cals 600m/40 Cals
Double Unders >400 >300 >150 or 500 singles 400m/500 singles

Endure classes will be held Mondays and Thursdays from 4:45-5:30pm. These classes DO count toward your weekly class total. Check out CrossFit Southie’s schedule to drop in for a class!