ROD 122012


Thursday, 20Dec12


 7 pm

Complete as many rounds as possible in 18 minutes of:

  • 15 Heavy BB/KB Deadlift
  • 15 Deficit push-ups, hands on 25 pound plates
  • 15 DB Thrusters
  • 15 Box jumps


 8 pm

CKO 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 work

Come Get Some !!