ROD 083012


Thursday, 30Aug12


 @ 7:00pm

30 seconds on/30 seconds of recovery of each of the two movements. Continue for 4 rounds then move to the next couplet until you are done! Heavy-Heavy-Heavy to make this ROD challenging.

Couplet 1

  • KB Swings
  • Mt Climbers

Couplet 2

  • Barbell Push Press
  • Slam Ball

Couplet 3

  • DB Renegade Rows w/Push-up
  • Sit-ups
Renegade Rows – Each row done in each hand, will be matched with a push-up. On the sit-ups you may use the DB’s to anchor the feet. Make sure not to grab the back of the legs when fatigued and arms crossed over the chest and never go overhead.


 @ 8:00pm

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!!!!