LOCO ANNOUNCEMENT
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.) Front Squat
Building 3,3,3,3
Level Consideration: Front Squat
B.) “Cloud 8”
For Total Reps:
- 8x, for a total of 8 min:
- 20 sec Goblet Squats 53/35, Rest 10 sec
- 20 sec of Plank (w/weight if necessary), Rest 10 sec
- at 10:00, 8x, for a total of 8 min:
- 20 sec Russian KbS 53/35, Rest 10 sec
- 20 sec of Hollow Rock, Rest 10 sec
Workout Goal: 160+ Reps
Level Consideration: Kettlebell, Squat Endurance
Strategy and Briefing: Consistency through the rounds is the goal in this Muscular Burn Workout. This is tabata timing. Move consistently through the 20 sec on the Goblet Squats, keeping form in mind and staying smooth. Hold the Plank only as long as the position remains tight and add weight on the BUTT if needed. If the position is wavering, break it up. The same for the Russian KbS & Hollow Rocks. Hollow Rocks are all about QUALITY — which makes the quantification side harder, so remind everyone to keep integrity high! Get into a good rhythm on the KbS & keep each rep looking exactly the same. Keep the “rocking” on the Hollow Rocks short & consistent. Control your movement. Push into the burn on each of these movements, but don’t allow technique to be compromised in turn.
