Sign-up now for our February 27th Introductory CrossFit Boot Camp and get started on your road to a healthier life. email@example.com
CrossFit: Min on min for 10:00 do 2-front squats, 3-Overhead Squats, 4-back squats from the ground. If you put the bar down during the set conduct 5-burpees before starting again. In other words dont put the bar down until the set of 2-3-4 is completed.
Level-3: M 115 – 135lbs, W 85 – 95lbs.
Level-2: M 95lbs, W 65lbs.
Level-1: M 65lbs, W 35lbs.
Moms2B and injured: Moms use 15lb dumbbells, Injured don't do this row 3000 instead.
Super Frogs: Boys 65lbs, Girls 45lbs.
Leap Frogs: Boys 45lbs, Girls 25lbs.
Tree Frogs: 15lbs.
Tadpoles: Metal poles.
Pre-BUD/S: AM – 1000 meter swim no fins, 10rds of 100 meter buddy drag swim, (cross chest carry), switch every 100, 500 DP swim, 1000 swim w / fins. PM – WOD no rest 90lb 1-mile ruck sack march.
The Jon and Gabe visit the homeland.