So I tried the 5 am bootcamp class. It was OK. Not spectacular, but not bad. We started by running laps around the room. Then we did a bunch of ab exercises - don't remember what all of them are. Then we did this thing where we did a pushup, then we got up on our knees and did a empty-handed shoulder press and then a wave, kind of like the arm action in a jumping jack. Then two pushups, two presses, two waves, etc. all the way up to ten. We then did a timed circuit workout of box jumps, pull-overs (lying on your back, with straight arms, pull a KB from over your head to your hip and back up - didn't think it was a very useful exercise), curls with KBs (very disappointed in the use of KBs by this point), tricep pushups on a med ball, v-ups holding a bar, and exercise bike. 30 sec at each station the first round and 60 seconds the second round. We ran laps again and when the instructor said "down" we did pushups and when he said "back" we did flutter kicks. Then we did a prison countdown of the pushup/press/wave from 10 to 1 on one side of the room, v-ups with a bar on the other side of the room (except 10 each set - no prison count down) and running in between.
So yeah, it was OK. I was happy with the amount of pushups incorporated, but disappointed in the use of the KB's.
Not sure if I'll go back to that class again or not. There's a local Krav Maga school that is offering free classes in May, so I'll try that. Then there's a new crossfit group starting up soon, so I might check them out.
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from the sounds of that class, it was run by someone who has some gymnastics strength training background. some exercises in there are good for strengthening motions specific to gymnastics (KB "pullovers" for example). Vups too.
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