ROD 030112


Thursday, 1March2012



This class is built for speed, agility and strength. This class is not for convenience, nor is it for those who want to use light weights. This class is for those who are looking to take their fitness  to the next level. The movements expected in this class are advanced.  Every participant will be expected to perform the suggested lb’s for each movement and post their time or rounds completed when applicable to comments. Those of you who do not want to meet these requirements are invited to the Boxing class. We have members who want to go outside their comfort zone and take their fitness to another level.


Perform the following movements for 4 rounds.

45 sec work /20 sec rest/40 sec rest between rounds

  • Pull-ups
  • BB Sumo Deadlift (w 85lbs / m 145lbs)
  • KB/DB Farmers Walk ( w35lbs / m 55lbs)
  • Dbl KB Swings Outside Legs (w 16kg or> / m 24kg 0r >)
  • DB Hang Squat Cleans (w 20lbs or > / m 30lbs or >)
  • Slamball on Knees (m & w 20lb or >)



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!!!!


Calendar Countdowns

19 days until the First Day of Spring

59 days until the High Rock Challenge

111 days until the First Day of Summer