ROD 102711


Thursday, 27Oct11



In order to participate in todays X-treme ROD you must have learned these movement patterns:

  • Deadlift
  • Hang Clean
  • Front Squat

Five rounds for time of:

7 BB Deadlift to Hang Squat Clean
14 Burpees

We will put everything we’ve learned so far. The DEADLIFT to  Hang Squat Clean and Front Squat will be performed to ensure movement accuracy and injury prevention. There will be No Gloves used or modification of the exercises. Mix your grips up so you can feel the differences on the bar. If you can only get 5 reps and you have to stop, then rest until you can continue the set. Thats what it’s all about. So that the next time we perform this ROD you will see and feel the improvements in both increased strength and decreased time. Please, Please!! make sure you post your time to comments. This is mandatory for this class. We need a reference we can come back to.


Ready for Anything Training!!!!!


This class is a 1 hour ass kicking circuit that will leave you in a puddle of sweat.

Your cardiorespiratory and muscle strength will benefit from our motivational, challenging and fun circuit training set to energetic music.

Let’s see what you’ve got!!!!


Perfect Squat

Now this is what I mean that as the years go by we lose those primal capabilities that were innate as babies. This baby is doing everything right when it comes to a perfect squat without instruction. Whatever doctor has ever said that squatting is bad for you, doesn’t remember how we squatted before we could walk.