ROD 100212


Tuesday, 02October12









     Melt the FAT away!

With over 1,000 calories burned during a one hour class. This routine balances 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 all other boxing class. It rolls many different modalities into one diverse, intense and unique workout.

Come see for yourself!







AMRAP 15 min

10 Deadlift 205/135 (release deadlift at the top & re-grip for each rep)

10 Jumping Stars (squat & jump as high as you can, reach your legs & arms out fully to your sides above the shoulders)

Rest 2 minutes

Mini-Tabata Four Minute Finisher

Perform 2 cycles of each of the following four exercises non-stop for 20 seconds work and 10 seconds recovery:

  • Speed Squats
  • Mountain Climbers
  • Burpees
  • Sit-outs

* REMINDER – This is an X-TREME class, therefore everyone is expected to push heavier loads ! No excuses!!