Greeeasing the Pathways

Mar 26th, 2018

Category: CrossFit

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

DISCUSSION 6 Comments

  1. Chad Kucera 03/28/2018 at 12:49 am

    295 Adv

  2. Ryan Gould 03/27/2018 at 7:13 pm

    WOD: 207 Rx

  3. Joel Carpenter 03/27/2018 at 2:49 am

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

  4. Trevor 03/27/2018 at 12:11 am

    302 Rx.

    About 200 of that was t2b and hspu.

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

  5. Sean Flannery 03/26/2018 at 5:53 pm

    WOD: 334 Rx
    Extra: 205

  6. Crowley 03/26/2018 at 12:58 pm

    310 adv