Choose your options wisely – Wed 6.22.16

 In W.O.D.

Today’s conditioning workout, choose wisely!  The reps add up to 150 reps of each exercise!  That’s 150 of each exercise.  But, there is a significant difference in reps in the “Performance” level.  Read it through completely.

Strength: Push Jerk 2-2-2-2-2

Conditioning: Complete for time, choose your level:

Health: Reps of 50-40-30-20-10 of:
– Air Squats
– Abmat Sit Ups

Fitness: Reps of 50-40-30-20-10 of:
– Goblet Squats (choose weight – KB, DB or Weight Plate)
– Weighted Sit Ups (same weight)

Performance: Reps of:
– 50-40-30-20-10 Pistols (1 leg = 1 rep)
– 25-20-15-10-5 GHD Sit Ups

*15 minute time cap, but if you finish under 8 minutes, you should have gone up!


The July sessions of Boot Camp begin Wednesday, July 6th for 5, 6 and 9 AM classes!!

This 4-week fitness program uses the principles of CrossFit without the aspect of heavy weight lifting in a 45-minute boot camp style workout designed to build power and strength, increase stamina and cardiovascular endurance, and improve overall fitness.  This boot camp program is uniquely scaled to all individuals- you don’t need to be in shape to begin and any workout can be modified to meet individual fitness levels.

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