April Boot Camp Registration!

Mar 18th, 2019

Category: CrossFit

April Boot Camp Registration!

Brian & Mike

April 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 April 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
EMOM 6
Odd – Row 15/12 Calories
Even 1- 15 Alternating Single Arm Russian Swings
Even 2- 5 Kneeling Kettlebell Cross Chops each way
Even 3- 14 Kettlebell Lunges

Strength
EMOM10
1 Squat Snatch – slow mo demo
85-95%

WOD
EMOM20
ODD- Row 15/12 Calories
Even 1- 14 Kettlebell Swings (2,1.5)
Even 2- 14 Kettlebell Lunges (2,1.5)

Level 2- (1.5,1); 12/10 cals
Level 1- (1,0.75); 10/8 cals

Extra Work
2 Rounds
100 dubs
3/2 rope climbs
50ft hswalk
100 dubs

Rest 3 mins between rounds

ADV – 50 Heavy dubs, legless rope climbs

Bootcamp/Conditioning (6:30AM in Southie Green/4:45PM in Southie Orange)
3 Rounds
In 3 Minutes Complete
500m Row
Then
Max Burpees over the Rower
Rest 1 Minute

In 3 Minutes Complete
1/0.8m Bike
Then
Max Double Unders
Rest 1 Minute

In 3 Minutes Complete
400m Run/300m AR
Then
Max Calories on the Ski Erg
Rest 1 Minute