sled pulls – Thu 6.02.16

 In W.O.D.

Skill:  Sled Pulls – 20 yards for max weight
*Stand in place and use the rope to pull the weight to you.

Conditioning: 5 rounds for time:
– 5 Power Cleans (Performance: 185/135#, Fitness: 135/85#, Health: 95/55#)
– 7 Front Squats
– 9 Pull Ups (Performance: strict, Fitness: any, health: ring rows or jumping – focus on kipping motion)*

*No bands for the pull ups.

Go fast! This workout, should be seen as sprints.  The slowest portion possibly is the pull ups.  But your barbell weight should be slightly difficult, but you should able to perform power cleans and front squats without putting the bar down for at least 3 of the 5 rounds.

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 or (707) 372-8665

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