September BootCamp Registration & Half Marathon Row This Sunday!

Aug 23rd, 2018

Category: CrossFit

September BootCamp Registration & Half Marathon Row This Sunday!

#TBT – CFS Girls @ Regionals in Canton, MA

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

September is quickly approaching which means another session of CFS Bootcamp!!! 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!


Row That Boat…..Half Marathon Rowing Event!
Who has been inspired by The Crossfit Games Full Marathon Rowing event?! Next Sunday the 26th is your chance to test your rowing endurance and capacity! We are holding a Half Marathon Row in place of Sebastian’s Endurance Class! All levels are Welcome and we will have scaling options for everyone.
A Half Marathon will = 21,082 meters on the Rower
We will have a Quarter Marathon Scaling option which will = 10,460 meters

Group Row….This Could Be YOU!!

If you are interested in taking part please click HERE. Registration is not required but will be helpful to gauge how many participants we will have. If you have any questions on scaling options or anything regarding the event please feel free to ask us about it!

Warm-up
6-4-2
Russian Swings x2
Burpee Over KB
Moon To Sky

Mobility
Quad Rolling
Adductor Rolling
Couch Stretch

Strength
Front Squat
3-3-3-3-3

WOD
50 Kettlebell Swings (2,1.5)
40 Bar Facing Burpees
30 Back Squats (135,95)
20 Shoulder to Overhead

Level 2- (115,75), (1.5,1)
Level 1- (95,55), (1,0.75)
ADV (165,110)

4:45 Conditioning
At 0:00 Complete
1 Mile Run then Max Calories on the Rower
At 11:00 Rest 3 Minutes

At 14:00 Complete
1200m Run (2 600s) then Max Calories on the Bike
At 22:00 Rest for 2 Minutes

At 24:00 Complete
800m Run Then Max Cals on the Rower
30:00 Rest for 1 Minute

At 31:00 Complete
600m Run then Max Calories on the Bike
36:00- Done!

DISCUSSION 2 Comments

  1. Campbell 08/23/2018 at 9:17 pm

    Front Squats: 300
    Wod: 9:09 Adv

  2. Crowley 08/23/2018 at 12:54 pm

    front squat: up to 255
    wod: 9:22 rx