A Note from Coach Mike McGuire
Hey Everyone,
On September 15 I will be participating in the Pilgrimman Triathlon with a fellow co-worker and good friend Chris Ryan. All of the money we raise will go to SGT Chesna’s family. SGT Chesna lost his life in the line of duty on July 15th 2018 while serving as a Weymouth Police Office. Anything and everything helps! Thank you!
Click here to donate.
September Bootcamp!
Mondays & Wednesdays, 6:30AM – 7:30AM
Special Rate: $99/month!
September 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
4 Rounds
:20 on/:10 off
Bike for Cals
Rest 1 minute
4 Rounds
:20 on/:10 off
Max Burpees
Accessory
Good Morning
3 x 10
Strength (20 Minutes)
Deadlift
5-5-5-5- Straight Sets
Optional Superset:
Alternating Floor Press with KBs or DBs
10-10-10-10
WOD
For Time
60/45 Calorie Bike
60 Burpees
Level 2 – 50/35
Level 1 – 40/25/ 35 Burpees
Ski sub = 70/55
Run Sub – 800m
Coaches Note:
Simple, but deadly. Stay focused, push through the suck, and we will see you on the other side.
Extra Work
40-30-20-10
Wallballs (30/20)
10 Muscle ups after each set of wallballs
Scaled – (20/14) Muscle ups to 5 each round
This Extra Work is programmed assuming Sunday was a rest day and you did not take class yesterday.
4:45 Conditioning & Bootcamp
Tabata Stations 20s Work:10s Rest x8
Rest 1 Minute after each modality
1. Row
2. Burpee
3. Bike
4. Double Unders
5. Ski Erg
Score= sum of the lowest number of reps for each movement