December Boot Camp Registration!

Nov 21st, 2018

Category: CrossFit

December Boot Camp Registration!

Ben

Turkey Day ScheduleGooble, Gooble, Gooble, Gooble……
Wednesday 11/21 – 5:30AM, 6AM, 6:30AM, 7AM, 9AM, 11AM, 12PM, OPEN GYM FROM 1-3, 3PM, 4PM, 5PM, 6PM
Thursday 11/22 – ThanksGiving – 8am and 9am only. Goose will be opening the gym at 630am and completing the WOD at 7am if anyone wants to hit it early.
Friday 11/23 – All Levels classes at 9AM, 10AM, 11AM, 12PM, Open Gym 1-4PM, 4PM, 5PM
Saturday 11/24 – One box only. No babysitting.  All Levels classes 8AM, 9AM, 10AM, 11AM & 2PM. No Oly, No Mobility, Intro at 12pm.

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

December is approaching quickly. This is a busy month filled with parties, shopping and more. Stay on track with our Boot Camp/Conditioning program. 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, Holiday stress release 🙂 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
2 Minutes Bike for Cals
Rest :30
2 Minutes Side Plank (Switch sides halfway)
Rest :30
2 Minutes Banded Good Mornings

Mobility
Banded Hamstring Stretch

Strength
Deadlift
3-3-3-3-3

WOD
5 Rounds
1 Minute Bike for Calories
1 Minute Goblet Lunges (2,1.5)
1 Minute Sit-ups
1 Minute Rest

Score= Total Reps

Level 2- 1.5,1
Level 1- 1, 0.75
ADV – GHD’s

Coaches Note – Try to hustle from station to station to go for 3 mins straight and make the 1 min rest the only true rest each round.

Extra Work
3-2-1
Legless rope climbs
20-15-10
Toes2Bar

Rest 5 mins

3-2-1
Rope Climbs
20-15-10
Toes2Bar

DISCUSSION 3 Comments

  1. Sean Flannery 11/22/2018 at 12:46 pm

    Strength: 363#
    WOD: 294 Rx

  2. Ryan Gould 11/22/2018 at 2:18 am

    DL: 245×3

    WOD: 289 Rx **

  3. Coolidge 11/21/2018 at 2:03 pm

    415 DL
    292 RX