ROD 091813



Wednesday, 18Sept13



OPEN GYM –  Experienced members can come in for 90 minutes and make up a missed ROD or work on a skill or lift they would like to spend more time practicing



6:30, 7:30 & 8:30pm

Double Nickle

This is a 35 second work /15 second recovery with a 1 minute rest in between each of 5 rounds.

Double kettlebells will be used during this routine of 5 exercises.

  • Bent Over Rows
  • Front Squats
  • Alternating Stand-Kneel-Stand
  • Swings
  • Clean & Press


 Don’t forget!! ***Today starts open gym. Every Monday and Wednesday 5 to 6:30 pm. The open gym gives the member an opportunity to work on movements they are not familiar with, like cleans dead-lifts squats with KB’s, Barbells or Dumbbells. So take advantage of this opportunity and improve your movement skills. Coaches will be available for questions and assistance during this time.


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