ROD 102512


Thursday, 25Oct12









Three Dimensional

7 minute AMRAP

  • 14 Weighted Step-ups (45/30) (r/l =1 l/r=2….)
  • 7 Clapping Push-ups

(post rounds completed to WB)

rest 1:30

7 minute AMRAP

  • 12 KB Swings (24kg/16kg)
  • 6 Pull-ups

(post rounds completed to WB)

rest 1:30

7 minute of max distance rowing

(post max distance to WB)












CKO (ain’t got nothing on us) and others 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 !!!