1. CrossFit Perimeter - Indoor Boot Camp

• 60 minute Boot Camp is 6 weeks for only $199 - register early for a discount. Next Camp is 10/12/09 thru 11/20/09 
• Call 404-531-6872 to register

2. WOW (Workout of the Week):

    Week of 10/19/09

    Week of 10/12/09
    
     AMRAP in 20 Minutes:

     Row 250 Meters  
     9 Push-Press (95, 75)
     6 Burpees 
     3 laps Farmers Walk (50, 35)
  
   Week of 10/5/09

   4 rounds for time of:
   10 pullups 
   20 kettlebell swings (55, 35) 
   30 situps

   400 meter run (1st and 3rd Rounds)
   1 Lap Plate Lunge (45, 35) (2nd and 4th Round)
  

1. CrossFit Perimeter - Indoor Boot Camp

• 60 minute Boot Camp is 3 weeks for only $180 - register early for a discount. Next Camp is 10/12/09 thru 10/30/09 
• Call 404-531-6872 to register

2. WOW (Workout of the Week):

   Week of 9/21/09

   5 Rounds:
   5 Pullups
  10 Thrusters (105, 65)
  15 Swings (55,35)
  20 Situps

  10 Burpees (Odds)
  400M Run (Evens)

   Week of 9/7/09

   1000 Meter Row
   21 BB Thrusters
   21 Pullups
   750M Row
   15 Thrusters
   15 Pullups
   500M Row
   9 Thrusters
   9 Pullups
    

1. CrossFit Perimeter - Indoor Boot Camp

• 60 minute Boot Camp is 3 weeks for only $180 - register early for a discount. Next Camp is 10/12/09 thru 10/30/09 
• Call 404-531-6872 to register

2. WOW (Workout of the Week):

  Week of 8/24/09

     3 rounds for time:
     20 WB Shots (20#, 16#)
     20 Push Press (75#,55#)
     20 SDLHP (75#, 55#)
     20 Box Jumps (20”)
     20 Calorie Row
     Rest exactly 1 minute between rounds

  Week of 8/17/09

     For Time:
     100 Pullups
     100 Pushups
     100 Situps
     100 Squats

Week of 8/10/09

       For Time:
       3 Rounds
       800M Run
       30 KB Swings (55#, 35#)
       30 Wall Shots (20#, 16#)
    

Week of 8/3/09

      For Time:
      21-18-15-12-9-6-3
      Thrusters(75#,55#)
      SDLHP (75#,55#)
      50 Jump Ropes after Odds
      20 Box Jumps (20") after Evens
 

1. CrossFit Perimeter - Indoor Boot Camp

• 60 minute Boot Camp is 3 weeks for only $180 - register early for a discount. Next Camp is 8/3/09 thru 8/21/09  
• Call 404-531-6872 to register

2. WOW (Workout of the Week):

        Week of 7/27/09

       For Time:
         50 Cal Row
         50 Plate Walking Lunges (35, 25)
         40 Cal Row
         40 Jumping Pull ups
         30 Cal Row
         30 KBS (55,35)
         20 Cal Row
         20 WBS (20, 16)
         10 Cal Row
         2 Five cone MB Lateral Suicides (30, 20)
 

     Week of 7/20/09

     For Time: 21-15-9 of:
        Thrusters (95#,65#)
        Pullups
        400M Run

    Week of 7/13/09  

       6 Rounds For Time:

           3 Rounds (50-40-30) for time of :

1. CrossFit Perimeter - Indoor Boot Camp

• 60 minute Boot Camp is 3 weeks for only $180 - register early for a discount. Next Camp is 7/6/09 thru 7/24/09  
• Call 404-531-6872 to register

  2. WOW (Workout of the Week):

     Week Of 6/29/09

     AMRAP in 20 Minutes:

     250M Row
     9 Push-Press (95, 75)
     6 Burpees
     3 Laps Farmers Walk (50, 35)

    Week Of 6/22/09

     3 Rounds for time:
     800M Run
     30 Swings (55#, 35#)
     30 WB Shots (20#, 16#)
   
   Week of 6/15/09

     For Time:
        Row 500M
       Then Power Clean and press a total of 7,125#         
       ( 5,005# for Women) taking as many reps as you
       need  and using whatever weight you can manage. The
       minimum Rx weight is (95#, 65#)
    Then
       Row 500M

     Week of 6/8/09

    AMRAP in 20 Minutes
    15 Push-Press (M #85, W #65)
    10 Sumo Deadlift High Pull (M #85, W #55)
     5 Burpees

    Week 6/1/09

     AMRAP in 20 Minutes:
     10 Hang Powr Cleans (95, 65)
      1 Length lunge walk
     10 wall-ball shots (20,16)
     10 Box Jumps (20)
      1 Length Bear Crawl