New You day 7


New You day 7


This Thursday will be free to bring a friend to all classes. We will also be doing the “ROMWOD” at 7pm on Thursday instead of the regular wod. Ask your coaches for more info on the ROMWOD or check out romwod 🙂

Boise CrossFit – New You 6 Week Challenge

We will set aside 5-10 minutes at the beginning of class to do a Q&A on nutrition for you. Please bring in a question for us!

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP

(moderate intensity, focus more on form)

5 Wall squat

10 Single leg RDL with KB (5 each leg)

10 Single leg squat standing on box (5 each leg)

15 Kettbell swings

10 Overhead lunge (15-45lb plate)

Metcon (Time)

Partner WOD

5 rounds

Row 200m

partner holds plank
Each partner will row 5x200m and hold plank 5 times