ROD 110211


Wednesday, 02Oct11,


The 10:00am class has been cancelled for today. We are sorry for any inconvenience.


 ‘Fight Gone Bad.’

In this workout you spend one minute at each of five stations, resulting in a five-minute round after which a one-minute break is allowed before repeating. This exercise calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the member must move to the next station immediately.

The stations are:

  1. Wall-ball, 10 ft target
  2. Sumo deadlift high-pull
  3. Box jump
  4. Push-press
  5. Burpees