ROD 110311


Thursday, 03Nov11



We will put everything we’ve learned so far. We are staying on the Deadlifts, Hang Squat Cleans and Front Squats which will be reviewed 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.


            Xtreme ROD

4 Rounds of 30/20 non-stop of…

  • Deadlifts
  • Push-ups
  • Barbell Roll-outs
  • Pullups
  • KB Swings





         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!!!!


The Perfect Pushup – so easy, a baby can do it – can you?