June Bootcamp & Cornhole Tournament

May 31st, 2019

Category: CrossFit

June Bootcamp & Cornhole Tournament

Michael In the Middle of Benchmark WOD: “Annie

Parking Update today -Paving has been rescheduled to today, parking will not be available in our lot from 730am-4.  Please park on the street or in Peter Welches lot.  Thank you!

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

Ready to spring back into a steady fitness routine?!! We’ve got you covered with our June 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!

Liams’ Cornhole Tournament to benefit MS

10th Annual Cornhole Tournament to benefit MS hosted by our very own Colm Kennedy
Location – Carson Place 180 Mt. Vernon Street, Dorchester, MA – next to Carson beach
Time – 12PM Saturday – June 1st

Warm-up
Partner Up –
Partner A – .5 mile bike
B – Barbell Front Squat with 2 second pause in the bottom
switch
A -.5 mile Bike
B- Muscle Clean
switch
A -.5 Mile Bike
B – Thruster
Switch

Mobility
IT Band Rolling
Couch Stretch

Strength
EMOM10
1 Front Squat Starting at 85% and building from there

WOD
20 Squat Cleans (115, 75)
1.5 Mile Bike
20 Thrusters

Level 2- (95,55)
Level 1- (65,35), 20 Reps, Step-ups
ADV – (135/95)

• If there are more bikes than people start a second heat 5 minutes in.

Run Sub – 800m
Ski Sub – 800m
Row Sub – 1000m

Extra Work
3 Rounds
10 Sand Bag Over Shoulder (140/90)
7/5 Bar Muscle Ups
50’ Sand Bag Hug Carry

Scale bag as necessary, use bands for Bar Mups or sub C2B Pull Ups