Sunday 3.23.14

Compound Boot Camp - New session begins tomorrow!

Not this:

Or this:

For the last four weeks, we have been running a Boot Camp at 5:00 AM.  The participants have come in and kicked butt, before most people are even out of bed!  We figured, we have the space, we don't need people working out at a park in the early hours of the morning, so lets do some Boot Camp.  But let's run it intelligently and with a purpose!

We didn't want the program to be step aerobic classes and Jane Fonda workouts, where you simply move your body for long periods of time to lose calories that no one can truly track.  And we don't want the paramilitary model with the mission to crush their clients day in and day out.  We want a boot camp with smart programming that can make you move and feel better, while simultaneously helping you achieve your physique-related goals.

I look on Facebook and Instagram or hear people talk and the ideas I see too often include “more is better,” or “this is cool, I’m going to add this in to my workouts this week.”  Battling ropes, trx, or any other cool pilates type push up device may have their merits, but do not necessarily add substance to a program.

Instead, this fitness program uses the principles we already use in our regular CrossFit classes, but without the aspect of heavy weight lifting.  Our program will help you build power and strength, increase stamina and cardiovascular endurance, and improve overall fitness by utilizing bodyweight exercises, plyometrics, high intensity intervals, calisthenics, running drills, and more!

Our goals are simply:

  • Do movements correctly
  • build a base before progressing to more advanced movements
  • strengthen the body, while improving proper mobility and flexibility
  • alternate high-intense, low-intense and recovery workouts
  • modify any movements as needed based on ability, injury, or how you feel that day
  • do just enough to improve
  • choose workouts with a purpose and progression towards another exercise, and everyday task, or both

Classes meet in 4-week sessions - Monday, Wednesday, Friday from 5:00am - 5:45am. Class size is limited and full payment is required to reserve a spot. Cost per session: $125. Current Unlimited CrossFit members can add Compound Boot Camp classes to their memberships for $25/month.

For more information, contact Erica: or (707) 372-8665

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