Monday Momentum

Apr 2nd, 2018

Category: CrossFit

Monday Momentum

Patricia

Bootcamp is BACK – starting today!!
Mondays & Wednesdays, 6:30AM – 7:30AM
Special Rate: $99/month!

We are excited to announce that CFS Bootcamp is BACK! 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!

CFS Members, are you looking for a little extra conditioning in your life? Want to build that endurance up? The Monday morning bootcamp programming will follow the same programming as Monday evening Endurance class. Join us at either 6:30AM or 4:45PM to get after it! Check out today’s workout below:

CFS Endurance – 6:30AM (Southie Green) or 4:45pm (Southie Orange)
2 Rounds
3 Minutes – Row for Max Distance
Rest 1 minute
3 Minutes- Max Cals on Air Runner
Rest 1 minute
3 Minutes – Bike for Max Cals
Rest 1 minute
3 Minute AMRAP: 5 Burpees/20 Double Unders
Rest 1 minute

Warm Up
Every :90 seconds for 9 mins:
1. Row 300/250m
2. 75 Double Unders

Strength
Front Squat
5-4-3-2-1

WOD
50 Double Unders
40/30 Calorie Row
30 Wallballs
100 Double Unders
30 Wallballs
40/30 Calorie Row
50 Double Unders

Level 2- 25/50 Double unders
Level 1- 100/200 singles
ADV – 30lb/20lb Wall ball; 100dubs, 200dubs, 100dubs

Extra Work
3 rounds for time of:
50 GHD sit-ups
25 strict handstand push-ups

Too much blood flow to your head? Scale to 30 GHd’s. HSPUs can be scaled to kipping or a reduced number of strict

WOD credit
CrossFit.com

DISCUSSION 12 Comments

  1. Chad Kucera 04/03/2018 at 3:30 am

    Strength: 275×2, failed every single attempt
    WOD: 11:54 Rx reps 30# WB

  2. Joel Carpenter 04/03/2018 at 3:14 am

    FS: 135,165,185,205,205
    WOD: 12:16 (singles,14# ball, 30 cals)

  3. Jason Barrow 04/03/2018 at 12:39 am

    Come on I’m going to take the run option every time if I’m given one, and occasionally if I’m not given one.

    WOD: 8:29 (400m runs instead of 40cal rows)
    Rope broke in the set of 100. Finished out the set with a rope that required me to scrunch my body just for it to graze my head. Then grabbed a different rope for the final set. Sub 5 if I my rope didn’t let me down I’m sure.

  4. Trevor 04/03/2018 at 12:18 am

    205
    14:53 Adv.

    Man, I hate that 30lb wallball…

  5. Brian Campbell 04/02/2018 at 9:52 pm

    Warmed up with the extra work 18:38 Rx
    Skipped FS
    Wod: 14:39 Adv

  6. Sean Flannery 04/02/2018 at 6:00 pm

    Ya, 50lb d-ball is all I had today, each rep was a squat clean and managed to hit the target with each throw!!

  7. Ben 04/02/2018 at 3:30 pm

    Front Squat: 225 – 325
    WOD: 14:27 Adv. on Rogue Bike
    Extra: done untimed… 3 rds – 25 GHD / 10 SHSPU

  8. Goose 04/02/2018 at 2:46 pm

    50lb mb???? Oh my gahwd!!!

  9. Kurt 04/02/2018 at 2:12 pm

    Strength: 185-255# (tied PR)
    WOD: 10:51 Rx

  10. Sean Flannery 04/02/2018 at 1:24 pm

    Strength: up to 265#
    WOD: 14:38 Adv w/50# mb for 1/2 reps on WB
    Extra: 12:50 (3 rds of 30 ghdsu/15 shspu

  11. Crowley 04/02/2018 at 12:56 pm

    strength: 215, 235, 255, 265, 275
    wod: 10:14 rx

  12. JT 04/02/2018 at 12:00 pm

    Strength: Hatch day 1
    WOD: 11:54 Rx