WEEKLY ANNOUNCEMENTS
Boston:
- We are hosting a CF-L1 Seminar on June 18/19
Needham:
- Our new class schedule is in effect! New class times are 6:15 CrossFit/Bootcamp and 630pm Strength and Conditioning!
WORKOUT OF THE DAY
CrossFit Workout
On a 32:00 clock:
From 0:00-18:00:
For load:
Bench press
5-5-3-3-3-1-1-1-1
Perform 1 set every 2:00.
Rest 2:00
From 20:00-32:00:
For time:
Run 1 mile
Boot Camp
On a continuously running clock:
At 0:00:
100 kettlebell swings
*5 burpees on the minute until you finish 100 reps.
This starts with 5 burpees. Athletes should have 40-ish seconds with the kettlebell post-burpee each round. Scale burpees as needed.
at the 10:00 mark, complete for time:
10-20-30-40-30-20-10
Med-ball v-ups
Med-ball cleans
*60-second plank hold between each round.