Birmingham Boot Camp - Rigorous CrossFit Bootcamp

Birmingham Boot Camp: Welcome to the official website of Richard Rigor's
Rigorous Bootcamp in Birmingham, AL.


Rigorous Bootcamp is part of CrossFit Birmingham -
the first licensed CrossFit affiliate
in Birmingham. http://CrossFitBirmingham.com

Birmingham Boot Camp

Homewood and Liberty Park Locations

As seen on
Birmingham boot camp

The Rigorous Bootcamp series is an intense training regimen created to push your body, mind, and soul to a higher level. Want more strength? Take Rigorous Bootcamp. Want a real challenge? Take Rigorous Bootcamp in the Birmingham area.

No Machines. No Joke.


 

Bodyweight training is the focus. We'll also be incorporating kettlebells, resistance bands, medicine balls, and other training tools, however we will avoid using "traditional" gym equipment for our outdoor Rigorous Bootcamp sessions. 

"Yes! Loved the class!! Can't say that I loved getting up at 5 am to be at the gym at 5:30 but I guess that was just all part of it : ) I am so proud of myself of making it through the class especially running the stairs as you know that wasn't my strong area! I can definitely tell a change in my body over the last month it has been a great change in my my work out schedule. I was getting tired of doing the same old thing every day and taking your class has given me good change and challenged me to go that extra mile! Thanks so much for kicking my butt!"
Stephanie Lambert


Richard,

I really enjoyed your bootcamp... I am looking forward to Septembers bootcamp, I will be signing up. I would recommend you to all my friends!

Thanks for the extra motivation!
Christie B.


I thoroughly enjoyed your camp and wish that I could stay in Birmingham and take another. Good luck and keep up the great success.
Nancy Snow
www.NancySnow.com


Hey Richard:

I miss seeing you at 5:30 in the a.m.! Thanks for the great bootcamp experience. I am looking forward to the next one. I really liked the format and the early hour. Thanks also for all of the extra info regarding diets and excercise, I need all of the help I can get.

Thanks again and see you soon.
Summer Z.


I really enjoyed he bootcamp because it was different from anything that I had done before. I have not been working out for very long so this really gave me an opportunity to see my strength (& weaknesses).

Thanks again for doing this and thanks for the diet tips along the way, they were really helpful as well.
Carra Wright

 

Next available bootcamps run:

Homewood Bootcamp! Homewood Park
Your Bootcamp Coach for this class is Richard Martens.
July 7th through July 30th. T-Th @5:30am
 green-circle-arrow_R Birmingham Bootcamp Homewood: Register Online Now  

Liberty Park Bootcamp [ Map ]
July TBD
green-circle-arrow_R Birmingham Bootcamp: Liberty Park - Register Online Now 

Questions can be directed to Richard at 205.396.4523 or mail @ richardrigor.com

Below are just a few of the exercises we will be performing at Rigorous Bootcamp.

 

 
Birmingham boot camp - Crossfit 8 Count Body Builders
Start in a standing position and bend your knees and place your hands on the ground.
Extend your legs back into a push up position.
Bring your knees back in towards chest and stand back up.
This should be a continuous motion and be fluid.
Birmingham boot camp - Crossfit Alternating Split Squat
1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot.
2) Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on waist.
3) Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically.
4) Switch feet in the air so that the back foot lands forward and vice versa.
5) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics.
Birmingham boot camp - CrossFit Ankle Wiggles
1) Start position: Lie back onto floor or bench with knees bent and hands at your side. Head should be in a neutral position with a space between chin and chest.
2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Reach for you ankle with one hand and repeat with the other side.
3) Return to start position.
4) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.
Birmingham boot camp - CrossFit Jumping Jacks
Start with your legs side by side and your arms by your side.
In one motion jump and spread your legs out to the side while your arms raise out and up over your head.
Land in this position and then return to the starting position and repeat.
Birmingham boot camp - CrossFit Mountain Climbers
1. Start by getting on your hands and feet in a prone position.
2. Keeping your body parallel to ground drive your knees up towards your chest alternating back and forth.
3. Repeat this movement for the required number of seconds.
Birmingham boot camp - CrossFit Elbow Stabilization
1. Form a plank position with your elbows and your feet keeping your body parallel to the floor.
2. Keeping your trunk tight and parallel lift up one elbow and rotate your trunk and shoulders.
3. Hold for a count of 2 and then return to the starting position and repeat with the other arm.
4. Repeat for the prescribed number of repetitions.

Birmingham Bootcamp
 Supplement Powerhouse | Radical Fatloss | CrossFit Birmingham

Tags: Birmingham, Alabama, Boot Camp, Homewood, Liberty Park
Rigorous Bootcamp, CrossFit

 

About Richard Rigor
Exercises