Duelling Death by – Fri 6.03.16

 In W.O.D.

Strength:  For Load:
– Shoulder Press 1-1-1-1-1
– Push Press 3-3-3-3-3
– Push Jerk 5-5-5-5-5

*Complete each set of each exercise before moving on
**Try to increase weight each of the 15 sets

Conditioning: “Dueling Death by Tire Flips”

– Grab a partner, choose a tire.  Each partner has :30 seconds to complete: 1 Tire Flip each on the first minute each, 2 Tire Flips each on the second minute, 3 Tire Flips on the third minute, etc…until you can no longer complete the required reps.

Partner 1 must get all reps done in the first :30 seconds.  Partner 2 can only work during the second :30 seconds!

Go with as many partners/rounds as you would like!

New Boot Camp Sessions begin next week!

Monday, June 6th, 2016
4-Week Beginning CrossFit Program
Erica Ellingson
NOW Three Morning Sessions!!!
Mon/Wed/Fri 5:00-5:45 am
Mon/Wed/Fri 6:00-6:45 am
Mon/Wed/Fri 9:00-9:45 am
Cost: $125

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.

The boot camp workouts are based on a combination of intense cardio, strength, and core training. They are constantly varied, and consist of bodyweight exercises, plyometrics, high intensity intervals, calisthenics, running drills, and more! Each workout will push physical limits, burn calories, and increase self esteem in a fun, positive, and motivating environment.

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.

Classes meet in 4-week sessions – Monday, Wednesday, Friday from 5:00am – 5:45am OR 6:00am – 6:45am. Class size is limited and full payment is required to reserve a spot. Current Unlimited CrossFit members can add Compound Boot Camp classes to their memberships for $25/month.

For more information, contact Erica at compounderica@gmail.com or (707) 372-8665

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