ROD 070811


There will be No Class tomorrow Saturday July 8th at the gym.  Instead, we will be at Wolf’s Pond Park at 9am.  All members and Atheltes are welcome.



Friday, 08Jul11


The Friday BBQ Meltdown!

Burn off the Brat & Beers!

This should do the trick!

6 rounds of 20 seconds work/10 seconds rest 

  • Reclines 
  • DB thrusters
  • Dumbell snatches (3 rds l/r)
  • Battling ropes
  • Kettlebell swings
  • Burpees

Do this circuit style with 1:30 between each round.

If you’re doing this right, you’ll be screaming for the 1:30 rest


“Study: Dropped 28 Pounds off Their Waistlines
in 10 Weeks – Using 150mg of This*”

All they did was take 150mg of this ancient extract while maintaining the same diet and exercise level – and they shed an average of 28 pounds (the placebo group shed just 3 pounds).* Also tested in rats – dropped their caloric intake by almost half…*

Have you ever wondered why – despite all your dieting and exercise efforts – you keep gaining weight?

It becomes more challenging to keep excess inches off your abdomen as you age. Let me assure you, abdominal fat is fat you don’t want hanging around. “Belly” or abdominal fat is the fat that surrounds your organs.

Abdominal fat promotes the release of “cytokines” – cell-signaling protein molecules associated with less-than-optimal health. Belly fat can be the most difficult fat to lose, being resistant to many of the best diet and exercise programs.

Now, breakthrough research has finally discovered a way to help reduce this stubborn belly fat.*

Watch the video.