Sign-up for this Saturdays 8-10 am introductory boot camp, and get started on your road to elite fitness, firstname.lastname@example.org.
Warm-up: 400 run and Body Weight Dead-lifts
CrossFit: 400 meter run, 50-push-ups, 20-Dead-lifts
800 meter run, 40-push-ups, 15-DL
1-mile run, 30-push-ups, 10-DL
Level-1: Body weight
Elements:400, 800, 400, Men 135lbs, Women 65-95lbs.
Super Frogs:Body weight
Leap Frogs:Boys 95lbs, Girls 75lbs.
Tree Frogs:200, 400, 200, 35lbs
Tadpoles: three sets, 200 runs, 15-10-5, push-ups and dl. 15lb KB's
Game: Red light – green light
Show me your war face Arrrrrrrrrrggggggggggghhhhhhhhhhhhhhhhhh