ROD 051710



Monday, 17May10


Monday 11:00am class

40/20 for 20 minutes

1 minute of each exercise – 5 times through the circuit! 40 seconds on 20 seconds rest/get to next exercise.

  • Slam ball cleans (from the hip)
  • Battlling ropes
  • Burpees (modified box burpees)
  • Quick band pulls


Strongman Monday

40/20 for 4 rounds

  • Overhead KB carry to rack carry (length of gym)
  • KB swings
  • Sit outs
  • Alt. Pistols from box
  • Knees to elbows
  • KB russian twists


“People who bite the hand that feeds them usually lick the boot that kicks them.”
– Eric Hoffer

Check out this video. It’s sick.

Paul Smith, “Kong Challenge Rendition 2” – video [wmv] [mov]


Let’s see what McDonald’s claims to offer the general public in the way of nutrition.


You rely on us to deliver quality food, and we take that responsibility seriously. From our team of registered dietitians to our trusted suppliers, we’re dedicated to making you feel good about choosing McDonald’s foods and beverages. Continue reading…