September Boot Camp Registration!

Tim – KB Lunge Mid WOD

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

Get back on track This Fall with our September 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
:30 on/:10 off
1. Ice Skaters
2. False Grip Ring Rows
3. Ring Support
4. Lateral Lunge w/ Right Foot on Slider
5. Lateral Lunge w/ Left Foot on Slider (Left Side)
6. Push Up w/ Knee Tuck on Sliders

Strength & Skill
Minute 1- 2 Front Squat at 85-90%
Minute 2- 10 Alternating Pistols
Minute 3- Rest

WOD – Time Cap 15 Minutes
15 Squat Cleans (155|105)
9 Muscle-up
12 Squat Cleans
6 Muscle-ups
9 Squat Cleans
3 Muscle Ups

Modified Version – L3
15 Squat Cleans
15 Chest to Bar Pull-ups
15 Ring Dips
12 Squat Cleans (135
12 Chest to Bar Pull-ups
12 Ring Dips
9 Squat Cleans
9 Chest to Bar Pull-ups
9 Ring Dips

Level 2- 115|75, 12-9-6 for gymnastics movements
Level 1- 95|45, 9-6-3 gymnastics movements

Extra Work
3 rounds of
30-25-20 Cals Erg
Rest 30s between reps; 2 minutes between rounds

Ladies Cals = 25-20-15
Feel free to Sub bike -5 cals