WildFire Boot Camp Kickoff

Tonight, at WildFire at 6:30pm, we are going to be doing the WildFire Boot Camp Kickoff! 

We will be doing a FREE workout, and this is a Great opportunity to invite your friends and family to see what the WildFire Boot Camp is all about! 

Find out more details HERE on our WildFire Boot Camp Phoenix, Facebook Page. 

The Camp officially begins on Saturday, January 6th so be sure to reserve your spot today by calling us at: 480-626-0905 

Today at WildFire CrossFit…

 

Wednesday, December 27th, 2017

Warm Up:

Rowing Drills > Inch Worms > Plank Hold
Rowing Drills > Push Up to Down Dog > Bar Hang
Rowing Drills > Jumping Squats > Squat Hold

Strength:
 Back Squat (3 sec pause at bottom)
5-5-5-5-5

Use the heaviest weight you can for each set.

WOD: "Tabata" - Row Calories and Push-ups
5 x 20 secs / 10 secs

Tabata Row Calories

Rest 30 secs

Tabata Push-up

Rest 1 min then:

"Tabata" - Dumbbell Goblet Squats and Double Unders
5 x 20 secs / 10 secs

Tabata Dumbbell Goblet Squat, 50/35 lbs

Rest 30 secs

Tabata Double Under

RX+: HSPU & Back Squat BW/ 3/4BW




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