Monday 10/21/2019


Park Circle Boot Camp Free Trial Monday

Friends make fitness more fun than it already is! Every Monday is free trial day for our Boot Camp classes. Free trial classes are available to local first timers only. Classes are held in the new air conditioned space at 5:30 am, 9:30 am and 6:00 pm. See you there!

Some of you have asked how to sign up if you are already a Cross Fit or yoga member. You can always use, and share (hint, hint…) this link to sign up for the free trial class. The class should appear on your ZenPlanner app as “Free Trial Monday”. Your free trial class is available to you until you use it and should appear on your app until you’ve used your one one class. Should you have any issues with this, or it is not working for you, please reach out to us via email, Facebook or texting us at (843)-510-6403. **Please note, if you have unsubscribed from text messages with us, we will not be able to respond to your message via text!



Monday WOD

A.) “Embers”

5 Sets for Quality and Load (increasing thruster and pullup weight each set):

  1. 5 WTD Pullups
    • 10 sec transition
  2. 10 Thrusters
    • 1:40 rest


B.) Core Finisher

4 Rounds for Quality:

  1. 5 Jefferson Curls
  2. 10 Banded Wood Chops
  3. 30 sec Russian Twists
  4. Rest 30 sec


Level Consideration: UB Pull, Front Squat

Embers” Strategy and Briefing: This workout is different than our usual workouts, but it will be just as tough.  Choose a starting weight you know that you can get through, 10/10 times with smooth movement.  Not easy, but doable. Keep both the Pullups & Thrusters unbroken throughout the entire workout.  Build weight slowly after the first set, keeping this in mind. If you happen to break on one of the sets, drop the weight back.  The final set should very difficult to complete.

Core Finisher Strategy and Briefing: To complete with success, these exercises require controlled & conscious movement. Take time on each rep.  Pause at the top and bottom of the Wood Chops & Jefferson Curls, to maintain consistent movement. Russian Twists should be straight through for 30 sec, but don’t rush the reps.  Quality over Quantity.


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