April Bootcamp!
Mondays & Wednesdays, 6:30AM – 7:30AM
Special Rate: $99/month!
Ready to spring back into a steady fitness routine?!! We’ve got you covered with our April Boot Camp & Conditioning Classes. 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, 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
In 5 minutes Complete
400m Run
20 Russian Swings
10 Uneven Push Ups* per side
Then AMRAP Inchworms
WOD
In 5 minutes Complete
400m Run
Then 30 Handstand Push-ups
Rest 2 minutes
In 5 minutes complete
400m Run
Then 50 Kettlebell Swings (2,1.5)
Rest 2 minutes
In 5 minutes complete
400m Run
Then 30/20 Calorie Bike
Rest 2 Minutes
In 5 minutes complete
400m Run
Then 6 Rope Climbs
Level 2- 10 HSPUs + 20 Regular Push-ups, (1.5,1),20/15 cals, 3 Rope Climbs
Level 1- 300m run, 30 Regular Push-ups, (1,0.75), 15/10 Cals, 6 pull to stands
ADV- GHD Sit-ups
You have 5 minutes to complete the run and the assigned reps. IF you finish in the time bracket complete as many SIT-UPSs as possible until the the clock runs out. If you do not complete the reps in time your score is negative in the amount of reps you did not complete. Your score is cumulative for the 5 rounds. Ex. -10 hspus + completed KB swings +20 Sit-t-ups= 10 Reps. MATH=AWESOME. Scale appropriately!
Extra Work
E2MOM for 12 Mins
1 Power Clean
1 Front Rack Lunge Right
1 Front Rack Lunge Left
1 STOH