fitness levels by points – Thu 6.30.16

 In W.O.D.

Strength:  Overhead Squat 2-2-2-2-2

Conditioning:  Complete 3 rounds for max reps:
– 1:00 min. Double Unders (Singles get you no points, but see below)
– 1:00 min. Air Squats
– 1:00 min. Kettlebell Swings – american (53/35#)
– 1:00 min. Hollow Rocks
– 1:00 min. Rest

There is no Performance, Fitness or Health for this workout, but just push for more or better quality reps
– 450+: Good Performance score
– 250-450: Good Fitness score
– 150-250: Good Health score

*For the Double Unders, all the single unders in the world get you 0 points.   BUT!  ALL Double Under attempts get you 1 point score
** 53/35# is rx’d.  Scale down as needed.

The July Boot Camp sessions 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.

For more information, contact Erica at or register HERE
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