Start a workout log! – Mon 6.06.16

 In W.O.D.

A new program and new Boot Camp sessions begin today.  Do yourself a favor and start a workout log.  It doesn’t have to be elaborate, a lined notebook works fine!

Still time to sign up for Boot Camp, see below

Strength:  Back Squat 5-5-5-5-5

Conditioning: “Helen”
3 rounds:
– 400m Run
– 21 Kettlebell Swings (53/35#)
– 12 Pull Ups

Scaling Down?  use a smaller KB or a Russian Swing, and Ring Rows
Scaling Up?  use a larger KB and chest to bar pull ups

Compare to 3.07.16

Let your friends know, their’s still time to sign up for new Boot Camp Sessions!

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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