ROD 091812


Tuesday, 18Sept12








NLP Cardio Boxing

Are you ready to sweat?

With over 1,000 calories burned during a one hour class! Mix up your routine with the balance, coordination and strength building moves of strength boxing while burning calories. These high-intensity classes are a great full body workout, incorporating a broad range of exercises, punches and athletic drills. The high repetitions combined with the intense cardio bouts will tone your body better than most other forms of exercise. It rolls many different modalities into one diverse, intense and unique workout. Come join us.









Perform the following in 18 minutes:

400M Run

100 Wallball Shots (w-8lbs/m-10lbs) * hit the 10ft mark!

75 Box Jumps (24″>)

50 Slam Ball (20lbs >)

On 080912, the last time we did this ROD everyone finished well within 20 minutes mark. Today we will be shaving off 2 minutes to 18 minutes.  If you don’t finish in time, you MUST give your self a penalty of 1 burpee for every 10 seconds past the 18 minute mark.