Greeeasing the Pathways

Heather

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

We are excited to announce that CFS Bootcamp is BACK, with our next session kicking off on Monday, April 2nd. 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
:60s Work/ :20s Rest & Rotate
1. Ski Erg
2. Lateral Box Up & Overs
3. Strict T2B/Leg Raises
4. Bike
5. Wall Plank Hold (scale to forearm plank hold as needed)

Skill
Handstand Push-ups

WOD
4 Rounds
:60s Work/ :20s Rest & Rotate
1. Ski Erg
2. Weighted Step-ups (50,35 per hand)
3. Toes to Bar
4. Bike
5. Handstand Push-ups
6. Rest

Level 2- (35,25)
Level 1- (25, 18), Regular Push-ups

Extra Work
Front Squat
3-3-3-3-3

-Between sets complete a 100ft sandbag hug walk

6 Comments

  • Chad Kucera

    03/28/2018 @ 12:49 am

    295 Adv

  • Ryan Gould

    03/27/2018 @ 7:13 pm

    WOD: 207 Rx

  • Joel Carpenter

    03/27/2018 @ 2:49 am

    WOD: 191 (35 # dumbells for the step ups)

  • Trevor

    03/27/2018 @ 12:11 am

    302 Rx.

    About 200 of that was t2b and hspu.

    I got 16 step overs with the 90# bag.. total.

  • Sean Flannery

    03/26/2018 @ 5:53 pm

    WOD: 334 Rx
    Extra: 205

  • Crowley

    03/26/2018 @ 12:58 pm

    310 adv

Comments are closed.

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