It’s “Bring a Friend to Bootcamp Week“! Got a friend who’s interested in your training?
Bring them to Bootcamp this week!
WOD for Wednesday 060811 – Click Here For Today’s Schedule
Perform 1 Full Clean every 30 seconds for 10 minutes
3 Rounds For Time:
21 Power Cleans (135/95)
Post Clean Loads and Metcon Time to Comments
The focus for the strength segment is on performing good, solid, full ROM Cleans. Use a load that challenges your ability but allows you to hit just about all of the reps. Bar should be received in a full front squat or received at the shoulders and squatted below parallel.
For the Metcon, use a Power Clean load that allows you to do several PC’s at a time.
ENDURANCE WORKOUT this morning at 6:15am with Coach Paul!
Drills (bring your jump rope!)
100m x 8; 20 sec recovery between reps
200m x 4; 40 sec recovery between reps
400m x 2; 1 min recovery between reps
Rest 3 to 5 minutes
800m time trial @ 90-95% effort
— Cool down
Upcoming Foundations Courses
Starting June 28th – (Tues/Thurs @7pm)
Upcoming Bootcamps — Beginning June 27th! SAVE 10% before June 17th!
CrossFit Bootcamp – (M/W/F @6:15am)
CrossFit Bootcamp – (M/W/F @7:15am)
CrossFit Bootcamp – (M/W/F @6:00pm)
Weight Loss Bootcamp – (M/W/F @7:00pm)
Welcome Living Social Voucher Holders!
We can’t wait to meet you!
Please remember that all 4 classes are by appointment only!
Email [email protected] or call (571) 224-3706 to schedule your workouts.