Wednesday June 19th
Four sets of:
Weighted Pull-Ups x 2-3 reps
Rest 10 seconds
Unweighted Strict Pull-Ups x Max reps
Rest 2-3 minutes
Complete 5 rounds:
Squat Max Reps
7 Burpee Box Jumps 20"
*Use 225 lbs for this workout if your squat is under 315 lbs
*Use 275 lbs for this workout if your squat is between 315-400 lbs
*Use 315 lbs for this workout if your squat is over 400 lbs.
*All others use roughly 75% of your 1RM
*You have a 25 min cap on this workout (time starts when you begin first set of back squats).
*Rest as needed between rounds, staying within the constraints of the time cap.
Score total number of reps and time it took to complete.
Compare to 090712
CrossFit Kids Summer Camp
CrossFit South Shore is offering for the first time this year CrossFit Kids Summer Camp! Don’t let your kids turn into “couch potatoes” this summer. Keep their mind and body active by signing them up for a CrossFit Kids summer session.
The classes are designed to teach kids how to be healthy, active and to have fun! In the CrossFit Kids Summer Camp they will learn about proper body mechanics, fundamentals of basic exercises and discuss proper nutrition, in a fun-filled and positive atmosphere.
The training program will focus on cardiovascular/respiratory endurance, stamina, strength, power, speed, flexibility, agility, accuracy, balance and coordination. The CrossFit Kids Summer Program sets a foundation at a young age for the importance of physical fitness that will help their athletic performance, health and self esteem in the years to come. With childhood obesity on the rise, this is a great way to help your child get ahead this summer and set a foundation for the rest of their lives.
Two Week Sessions (Mon-Wed-Fri)
Ages 5-9 1:00-2:30 pm
Ages 10-14 2:30-4:30 pm
Session One: 7/8 - 7/19
Session Two: 7/22 - 8/2
Session Three: 8/5 - 8/16
Price: $150 per session. Discounts will be given to siblings attending the same session.
CrossFit South Shore On Ramp Program:
The next On Ramp Program at CFSS is starting in less than a week. The program will begin on Monday June 24th and run every Mon/Wed/Fri for three weeks.
Join our community and experience the GREATEST fitness of your life!
On Ramp #107 M/W/F @ 10:00 AM, starts June 24th
On Ramp #108 M/W/F @ 7:00 PM, starts June 24th
On Ramp classes meet 3 times per week for 3 weeks.
On Ramp classes fill fast! Call or email us to reserve your spot.
Remember, the On Ramp classes are where it all begins. During the On Ramp classes we will teach you the foundational movements used in our program. Each class will end with a challenging workout sure to rev up your metabolism. Upon completion of the 9 classes you will be ready for group classes, and the fun will begin!