ROD 101812


Thursday, 18Oct12


The 10 am class on Friday, 19Oct12 will be moved to 9 am. Be There.







This class is open to everyone but be WARNED….. everyone is expected to push heavier loads ! 

This is a 15 second work / 15 second recovery timed set. Stay on the the same movement for 8 rounds with a 1 minute rest in between rounds.

* Select a challenging weight that can be used for the BB Rows and Thrusters

  • BB Rows
  • Diamond Sit-ups
  • BB Thrusters
  • Walking lunges w/OH BP (25lbs>)
  • Ball Slams












At CKO they claim that you can burn over 1200 calories/hour by punching & kicking a hanging heavy bag!

Are you really going to burn 1200 calories? No F’n Way…. but we will make sure you get as close as humanly possible with our routine that balances coordination and strength building moves of strength boxing while burning calories. These high-intensity classes are a great full body workout, incorporating anerobic and Anaerobic exercises.  The high repetitions of punching and strength training will boost your cardio and strength endurance better than all other boxing classes.

This boxing class is constantly varied and it rolls many different modalities into one diverse, intense and unique workout.

Come Get Some !!!


 7 pm