January Boot Camp Registration!

Dec 20th, 2018

Category: CrossFit

January Boot Camp Registration!

#TBT – 2012 Games

Holiday Schedule Update
Saturday 12/22- We will be running a reduced schedule with classes in Southie Green only. All Levels Classes will be held at 8, 9, 10, 11 and 2pm. Mobility and Intro Class will run at Noon as scheduled. There will be no Oly class and no babysitting.
Sunday 12/23– All Levels classes at 9AM & 10AM only. No Endurance Class.
Monday 12/24 (Christmas Eve!)- All Levels Classes in Southie Green at 5:30AM, 6:30AM, 9AM, 11AM, & 12PM. No morning classes in Southie Orange; no bootcamp class. Box closes at 1pm.
Tuesday 12/25– Merry Christmas! The only day of the year CrossFit Southie is closed. Enjoy your time with family & friends.
Wednesday 12/26– All Levels Classes in Southie Green at 11AM, 12PM & 3PM. Open Gym 1-3PM.

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

January is approaching quickly. Start your 2019 off right 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, 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
10-2
Jumping Lunges (Each Leg)
BB Press in Split Jerk Landing Position
50’ Plate Drag at the end of each round

Strength
EMOM10
Split Jerk- 2 Reps
80-90%

WOD
10 Minute AMRAP
7 Burpee Lateral Jumps
8 Front Rack Lunges
9 Shoulder to Overhead (95,65)

Level 2 –75,50
Level 1 – 50,35

Endurance Class (4:45pm Southie Orange)
3 Rounds
In 10 Minutes Complete:
800m Sprint
1000m Ski
In the remaining time, max calories on the bike

Rest 2 minutes

DISCUSSION 3 Comments

  1. Joel Carpenter 12/21/2018 at 2:55 pm

    EMOM: 115 across
    WOD: 5+8 L2

  2. Sean Flannery 12/21/2018 at 2:23 pm

    Strength: 205-230#
    WOD: 8+12 Rx

  3. Coolidge 12/20/2018 at 2:45 am

    Wait Andrea made the games???