July Bootcamp & Saturday Skill Session

Jun 22nd, 2018

Category: CrossFit

July Bootcamp & Saturday Skill Session

Group Activities

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

July 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!

Southie On The Beach
Join us for a day of Volleyball, Spikeball, Kan Jam and More!! This will be The Re-Re Match from Last Year. We’ll make teams and rotate as the day goes on. Party starts at 10AM but feel free to stop in at anytime.
Date/Time: Sunday, 6/24 at 10AM
Location: Carson Beach, Southie!
Click HERE and RSVP to our FB Invite!

Flashback Friday to Southie On The Beach last year!

Muscle-Up Skill Session!
Join us at 11AM in Southie Orange for a special skills class. We will cover muscle-ups, proper ways to warm-up, multiple progressions for beginners as well as drills for any athlete to improve upon kipping and strict Muscle-ups. No registration required!

Warm-up
8 min AMRAP
50’ Plank Walk w/ feet on sliders
20 Hollow Rocks
50’ Burpee Broad Jumps
10 Push Ups

Strength
Work Up to Max Weight for the complex:
1 Power Clean
1 Hang Squat Clean
1 Jerk

WOD
4 Rounds
6 Strict Handstand Push-ups
12 Squat Cleans (115,75)
18 Box Jumps

Level 3- Kipping Handstand Push-up
Level 2 – 95,55
Level 1 – 75,35
ADV- 135,95; Deficit HSPUs (2 thick45s/1-45)

Extra Work
“Air Running Annie”
50/40/30/20/10
Calorie Run
SitUps

ADV – GHDsonly choose this option if you have safely done more than 100 ghd’s in a 10 minute time frame before – otherwise at the very least cut in half

DISCUSSION 1 Comments

  1. Ben 06/22/2018 at 9:42 pm

    Strength: 235
    WOD: 11:16 @ 135#
    Extra: 16:12 w/ 1/2 GHDs