Monday Momentum


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

Front Squat

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