ROD 022112


Tuesday, 21Feb12


Ready for Anything Training!!!!!

This Super Boxing X-Treme 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!!!!



Fight Gone Bitchin’

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

The stations are:

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


Coaches Corner

Nutrition tip of the day: 10 Snacks Under 200 Calories

1. Raw Almonds and Raspberries- 79 Calories

2. Chobani Greek Yogurt (Blueberry) w/ Ground Flax Meal
Yogurt (1 Container)- 200 Calories

3. 10 Baby Carrots and 10 Cherry Tomatoes with 2 tbsp spoons Hummus
136 Calories

4. Banana with Almond Butter w/ Roasted Flax Seeds
Small Banana- 100 Calories

5. Almond Milk and frozen Fruit Smoothie 
1 Cup Blue Diamond Unsweetened Vanilla Almond Milk
Half Cup Frozen Unsweetened Raspberries
Half Cup Frozen Unsweetened Blueberries
Half Tablespoon Organic Agave Syrup
142 Calories

6. Unsweetened Apple Sauce with Cinnamon- 100 Calories

7. 1/2 cup Beets and 1/4 Avocados with 1 Tbsp EVOO and Balsamic Vinegar
180 Calories
8. 1 cup Fat Free Cottage Cheese with 1 small Zucchini- 180 Calories

9. Tomato Slice Rolled in 3 pieces of Sliced Turkey with 2 tsp. Mustard
106 Calories

10. 1 cup Kale Chips and 2 tbsp. White Bean Dip- 115 Calories