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!
Warm-up
In 2 minutes:
Row 250m
In remaining time,
Plank Hold
Rest :30
In 2 minutes:
Run 200m
In remaining time,
Hollow pull up hang
Rest :30
In 2 minutes:
15 Burpees
In remaining time,
Alternating Lunges
Strength
E2MOM12
3 Push-presses @85%
WOD
3 Rounds
In 2 minutes complete
250m Row
Pistols
*Click HERE for Scaling options and progressions
Rest 1 Minute
In 2 minutes complete
200m Run
Then Max Pull-ups
Rest 1 Minute
Score= Total Reps
ADV- Bar MUPs
Extra Work
15-12-9
Back Squat (275/185)
3/2 Pegboards after each set
Take the barbell from a rack. Scale to (225/155) and rope climbs