ROD 102312


Tuesday, 23Oct12


Schedule Change: All 10:00 am classes on Wednesday and Friday mornings will start at 9:00 am. 








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 MF’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 aerobic 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 !!!







Get Ready, Go Steady

15 Minute AMRAP

  • 5 Deadlifts
  • 10 Box Jumps
  • 15 Wall Ball Shots

Post completed rounds to comments!



Combines a front squat with a medicine ball and a push press-like throwing of the ball to a target located 10 feet above the exerciser. This adds an element of accuracy into the exercise.

We want to stress the word squat. Start the exercise standing with your hands on each side of the medicine ball just below the chin at chest height.  Then squat, ensuring that your hips are slightly below parallel to the knees. Explode out of the squat and simultaneously push press the ball to the target above you. Leave your hands extended to receive the ball. As the ball returns and touches the hands immediately pull the ball to the chest and begin descending into the squat. Repeat until you reach desired reps or time.