Contact Information

Programs












CrossFit

Presenting Sponsor




Sponsors









TitleFRCFBootCamp

Monday-Saturday, 8-9 AM
This workout is designed to build work capacity, cardiovascular and respiratory endurance. It is a "CrossFit-style" workout but without barbells. The workouts will test your fortitude, grit, will power and character. You will not be yelled at from a drill Sargent, you will be coached and guided to perform your best and improve your ability to reach your goals.

Get inspired! Sign Up Now.
Email [email protected] to sign up.
*2 Months for $200 Boot Camp-Classes-Only Membership.

This blog has ended.

The Bootcamp Posts have been moved to our internal member website where our athletes can log their workout results. 

2014-02-24 Boot Camp - Monday

Warm Up: 
500 m Row
Stretch 
Review skills

Workout:
30 Min AMRAP:
30 Calorie Row
30 KB Swings
30 Goblet Squats
30 Weighted Situps

2014-02-22 Boot Camp - Saturday

Warm Up: 
500 m Row
Stretch 
Review skills

Workout:
Partner Workout:
One Rows 200 M, Partner does Pull ups/RR, then switch
One Rows 300 M, Partner does Push ups, then switch
One Rows 400 M, Partner does Air squats, then switch
One Rows 500 M, Partner does Burpees, then switch
One Rows 600 M, Partner does Lunges, then switch

2014-02-21 Boot Camp - Friday

Warm Up: 
500 m Row
Stretch 
Review skills

Workout:
6 Rounds for time of:
100 Jump Rope Singles
25 Ball Slams
20 BS Lunges
15 BS Twists
10 Dips

2014-02-20 Boot Camp - Thursday

Warm Up: 
500 m Row
Stretch 
Review skills

Workout:
5 Rounds for time of:
250 m Row
25 DB Presses
25 Air Squats
25 Ring Rows

2014-02-19 Boot Camp - Wednesday

Warm Up: 
500 m Row
Stretch 
Review skills

Workout:
25 Min AMRAP:
20 Step Ups
15 Rabbits (Burpee, Lunge, Lunge)
20 KB Swings
15 SDLHP

Then a 500 m Row for time.

2014-02-18 Boot Camp - Tuesday

Warm Up: 
500 m Row
Stretch 
Review skills

Workout:
10 Rounds for Time of:
150 m Run
15 Wall ball
15 Stick Jumps
15 Weighted Sit ups

2014-02-17 Boot Camp - Monday

Warm Up: 
500 m Row
Stretch 
Review skills

Workout:
5 Rounds for Time of:
Row (250, 500, 1000, 500, 250 m)
25 Air Squats
20 Ball Slams
15 Push Ups
10 Dips

Comments (0)

2014-02-15 Boot Camp - Saturday

Warm Up: 
500 m Row
Stretch 
Review skills

Workout:
10 Rounds for Time of:
150 m Run
10 KB SDLHP
15 DB Press
20 Lunges

Comments (0)

2014-02-14 Boot Camp - Friday

Warm Up: 
500 m Row
Stretch 
Review skills

Workout:
25 Min AMRAP:
30 Jump Rope Singles
25 Sit Ups
20 Wall Ball
15 Bag Ups (sand bag onto wall)

Comments (0)

Next »

Events

Results Based Fitness

Photo Archives

Archives