August Bootcamp!
Mondays & Wednesdays, 6:30AM – 7:30AM
Special Rate: $99/month!
Keep your fitness routine going this summer with our August Boot Camp & Conditioning Classes. 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, 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
Partner Up and Grab Barbells!
P1-15/12 Calorie Bike
P2-False Grip Ring Row
P1-15/12 Calorie Bike
P2- AMRAP
9 Deadlift
6 Hang Muscle Clean
3 Strict Press
Strength
E2MOM14
2 Strict Press @90%
3 Push-press
WOD (20 Minute cap)
3 Rounds
15/12 Calorie bike
12 Deadlifts (155,105)
9 Hang Power Cleans
6 Shoulder to Overhead
3 Muscle-ups
Rest 1 Minute
Level 3- (135,95), 1 Muscle-up
Level 2- (115,75), 10 Ring Dips
Level 1- 95,45
ADV – Strict Muups
Extra Work
Double Flight Simulator
For time:
Unbroken Double Unders
20-40-60-80-100-80-60-40-20
Scaled – 10-20-30-40-50-40-30-20-10