ROD 012815


Wednesday, 28Jan15



For 20 minutes of:

Odd Minutes

  • 5 Barbell Clean-Squat & Press
  • 5 Burpees

Even Minutes

  • 4 Box Jumps
  • 5 Judo Push-ups
  • 6 Mtn. Climbers (r+l=1)

ROD 012715


Tuesday, 27Jan15


Winter Storm 2015



We are closed due to the STORM. Stay safe and indoors. 



General Tips for Safe Snow Clearing

  • Dress appropriately. Light, layered, water-repellent clothing provides both ventilation and insulation. It is also important to wear the appropriate head covering and and thick, warm socks. Choose gloves or mittens that will keep your hands warm, dry, and blister-free. Avoid falls by wearing shoes or boots that have slip-resistant soles.
  • Start early. Try to clear snow early and often–particularly if a large snowfall is expected. It is always best to begin shoveling/snowblowing when there is just a light covering of snow on the ground. Starting early will give you the best chance possible to avoid the potential injuries that come with moving packed, heavy snow.
  • Make sure you can see. Be sure that you can fully see the area that you are shoveling/snowblowing. Do not let a hat or scarf block your vision. Watch for ice patches and uneven surfaces.
  • Check with your doctor if you have any medical problems.  Clearing snow places a great deal of stress on the heart–so if you have a medical condition or do not exercise regularly, you should speak with your doctor before shoveling or snow blowing. You may also wish to consider hiring someone to remove the snow, rather than doing it yourself.
Tips for Snow Shoveling
  • Warm-up your muscles. Shoveling can be a vigorous activity. Before you begin this physical workout, warm-up your muscles for 10 minutes with light exercise.
  • Pace yourself. Snow shoveling and snow blowing are aerobic activities. Take frequent breaks and prevent dehydration by drinking plenty of fluids. If you experience chest pain, shortness of breath, or other signs of a heart attack, stop the activity and seek emergency care.
  • Proper equipment. Use a shovel that is comfortable for your height and strength. Do not use a shovel that is too heavy or too long for you. Space your hands on the tool grip to increase your leverage.
  • Proper lifting. Try to push the snow instead of lifting it. If you must lift, do it properly. Squat with your legs apart, knees bent, and back straight. Lift with your legs. Do not bend at the waist. Scoop small amounts of snow into the shovel and walk to where you want to dump it. Holding a shovelful of snow with your arms outstretched puts too much weight on your spine. Never remove deep snow all at once–this is particularly important in the case of heavy, wet snow. Do it in pieces.
  • Safe technique. Do not throw the snow over your shoulder or to the side. This requires a twisting motion that stresses your back.


ROD 012615


Monday, 26Jan15



This is a 35 second work / 20 second recovery for 5 rounds Non-Stop circuit.

  • Banded KB Swings
  • KB Goblet Squat
  • DBL KB Push Press
  • Suicide Push-ups
  • Reclines
  • Dyna-M Wall Chest Pass to Squat Thrust

Suicide push-ups are the reverse of the suicide reclines. Just set up the push-up band at a lower degree on the rig.


ROD 012415


Saturday, 24Jan15


***Please bring with you a change of sneakers. We want to keep the training floor dry for your safety. Please Comply. 



21, 18, 15, 12, 9, 6, 3 reps for time of

  • Barbell Bent Over Rows / TRX Reclines
  • KB Swings
  • Push-ups
  • Wall Ball
  • AirDyne Sprints for 20 seconds


ROD 012315


Friday, 23Jan15


Here come the Triplets

6 minutes at each triplet doing 40 second intervals continuously. Go from one movement to the next without stopping.

Take 1:00 rest between each triplet.

  • KB Swings /Evil Jumps/ Frog Push-ups    40-40-40 x 3 = 6 min
  • KB Clean L / Sit-outs / KB Clean R     40-40-40 x 3 = 6min
  • Reclines / Ball Slams/ Super Band Spreaders     40-40-40 x 3 = 6 min
  • DB Hi-Pull / DB Hang Snatches / Reverse Crunch Knee Kip   40-40-40 x 3 = 6 min

Band Spreaders – Take a superband step on one end with feet at shoulder width. On the other end grab band at shoulder width with arms extended forward. Stretch the band out and in for the allotted time while keeping the arms out front.



ROD 012215


Thursday, 22Jan15


 Tabata Thursday

This is a 20 work / 20 recovery for 6 rounds with 1:30 minute rest after 3 rounds.

  • Transformer DB Squats
  • SB Rotational Lunges
  • Deadlifts
  • Suicide Reclines
  • AirDyne Sprints
  • Sled Push-offs (North, Dyna Ball chest pass)

*Transformer db squats are performed by doing a front db raise while in transitioning to the squat then pulling the db’s toward the chest and out and then standing with arms at side.
**Sled push-offs are performed by pushing the sled away from you and repeating till the time expires.
***Suicide Reclines are performed with the wide super bands that are spread across the rig tightly and then grabbed and done strictly without any momentum created by the band.


ROD 012115


Wednesday, 21Jan15


Two Minute Torture
On the 2 minute mark for 20 minutes, do…
  •    5 Burpees
  • 10 Kettlebell snatches 5/r-5/l or 10  snatch pulls (w-16kg / m-20kg)
  • 15 Mountain climbers ( two legs = 1 rep)
  • 20 Kettlebell swings  (heavy=women 20+ / men 24+)


15 second work / 5 second recovery (lying on the ground) for 16 cycles of:

  • High Knees
  • Squat Jumps


ROD 012015


Tuesday, 20Jan15


Let’s Do It

Complete as many rounds as possible in 22 minutes of:

  • 20 KB Swings
  • 15 DB Thrusters
  • 10 Frog Push-ups
  •   5 Split Jumps (r+l=1)


ROD 011915


Monday, 19Jan15


Power Monday

This is a 40 second work / 20 second recovery for 4 rounds with a 1 minute rest every 2 rounds

  • Goblet Squat & Push
  • Barbell Power Cleans
  • Atlas Stone Alternating Shouldering
  • Barbell Reclines
  • Walkout to a Plank Climber to a Walk-back & Jump
  • AirDyne Bike Sprints

*** The goblet squat will be performed with holding the kb at chest height, lower yourself into a squat and then push the kb away from your chest.

***On the AirDynes, if you are a beginner, sprint aggressively for 15 seconds pause for 10 seconds and sprint for the remaining time.

*** On the walkouts, place hands on the ground in a bent position, walkout go into a plank climber and walk back up to the bent over position, repeat. Do not take the hands off the floor.


ROD 011715


Saturday, 17Jan15



This is a 40 second work / 15 second recovery for 5 rounds with a 1 minute rest in between

  • Seated Double KB Presses
  • Mtn. Climbers
  • Anterior Reaches w/ Lateral Raises
  • Rotational Ball Slams
  • Banded Squat & Row
  • Dumbbell Zombie Crawl

On the dumbbell zombie crawl, you will be on the turf, you will lift the bell, pull and drag the feet forward, toes up so you don’t ruin your sneakers, with each hand walk.





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