ROD 101013

Thursday, 10October13


Class Times- 9:30am, 6:30pm & 7:30pm


Steady Freddie

10 Rounds for Time:

  • 15 Dead Lifts 135#/95#
  • 7 Burpee Box Jump (CMC Style)

Coaches will provide step by step instructions on how to perform Deadlifts but here are a few tips you should start visualizing prior to the workout

  • Stand with the bar above the center of your feet
  • Bend your knees until shins touch the bar
  • Lift your chest  keep the bar close to your body
  • Return the bar to it’s starting position by pushing your hips back and keeping the bar in contact with your tights

* Recommended weights are to be used by everyone



Weezer workout

3 rounds of the below movements…

  •  10 Dead Hang pull ups (use bands to ensure good form)
  •  15 DB presses
  •  20 kb deadlift
  •  25 ball slams
  •  30 sit ups
  • 100 DB speed punches  r=1,l=2….

No time on these exercises, we want good form & execution. All in a timely manner.