August Bootcamp!
Mondays & Wednesdays, 6:30AM – 7:30AM
Special Rate: $99/month!
August 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
Field Trip Out to the Running Path for Some Fun
Mobility
-Calves
-Hamstrings
-Quads
WOD
800m Run
21 Front Squats (155,105)
600m Run
15 Front Squats
400m Run
9 Front Squats
Level 3- 135,95
Level 2 – 115,75
Level 1 – 95,45
ADV – 185, 125
Coaches Note: This is meant to be a challenging weight for the front squat, not something you can grind through mindlessly. Pick something you can clean consistently and can execute 5-7 consecutive reps after running 800m
Extra Work
10 1-minute rounds of:
10 burpees over the bar
Max reps of power snatches
Rest 2 minutes between rounds
Men: 155 lb.
Women: 105 lb.
Conditioning Class/Boot Camp WOD
6:30AM in Southie Green/4:45PM in Southie Orange
Every 5 Minutes for 30 minutes
1. 500m Row
50m sled push (2/1) 45lb plate
2. 0.8 Bike
50m sled push (2/1) 45lb plate
3. 400m Run
50m sled push (2/1) 45lb plate
Repeat