ROD 110911

Sorry for the Late Post

This mornings 10am class has been canceled due to circumstances  beyond our control. Sorry for the inconvienence.

We are adding more morning classes starting next week…. working through the bugs. The new morning schedule will be out soon.



Wednesday, 09Nov11


Kettlebell Torture
For 20 minutes peform as many rounds as possible of the following movements as quick as possible
  •    5 Burpees
  • 10 Kettlebell snatches 
  • 15 Mountain climbers
  • 20 Kettlebell swings / newbies will perform 20 KB Deadlifts

 This is a NLP favorite and a benchmark workout.

Benchmark workouts are not usually repeated often. This allows you to track your progress, while still not falling into a routine.  To track your progress, we ask that you post your completed rounds to comments on our website.  If you don’t know how to post to comments ask Donald, Chris or Juan before you leave.

Let’s get after this ROD and don’t forget to post your rounds.