Wednesday March 6, 2018

Two awesome days of workouts ALREADY this week!

Double unders are tough for many of us but we saw some real progress on these yesterday. Often with technical movements there is very little improvement for a long period of time and then, BOOM! Anyone ever experienced this?(MAYBE, share on Instagram).

If you still looking for a jump rope Amazon for $10 gets you something adequate and if you want a great jump rope that you can keep for a while then go to http://www.rpmtraining.com

MARCH MADNESS!!! Bring a FRIEND FOR FREE THE ENTIRE MONTH OF MARCH!  (also something to share on social media)

Updated schedule with new classes in the links below!

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Thursday March 7, 2019

Is it already THURSDAY?!

You have two amazing options today ANNNDDDDD IMRECOVERY!

5 am IM60

6 AM IM30

630 IMRECOVERY

3 Pm IM60

4 PM IM60

5 PM IM30

530 IMRECOVERY

6 PM IM30

630 IMRECOVERY

7 PM ZUMBA

IM60

Partner Workout: 36 Min AMRAP*
200 cal Row

200 cal bike

200 wallballs

* every 2 minutes both athletes complete 7 burpees

IM30

Warm Up:

5 rounds of 5 Ring Rows, 10 push ups, 15 situps

Workout: 4 min AMRAP/1 min rest x 4 rounds

10 Sumo Deadlift High Pulls w/KB

10 MedballSquats

10 grasshoppers

IMRecovery

Mobility and movement to hel…

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Monday March 4, 2019

MARCH MADNESS!!! IRON MILE IS GONNA BE WILD THIS MONTH

THIS MONTH THE CLASS SCHEDULE HAS A FEW EXCITING CHANGES!!! A Good friend of mine said his gym tried this and, after a couple weeks, people loved it! But, not every gym is the same. SOOOOO…. We will try it for a month and the do an anonymous survey and see what stays and what goes! (See the schedules and class descriptions below)

ON TOP OF THAT YOU GET TO BRING IN A FRIEND TO THE GYM FREE ALL MONTH! IT CAN BE SOMEONE NEW EVERY DAY, A CO-WORKER, SIGNIFICANT OTHER OR EVEN SWORN ENEMY! JUST MAKE SURE YOU HAVE TIME TO SIGN THEM IN BEFORE CLASS!

MARCH MADNESS &#…

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Tuesday March 5, 2019

Today is the first day of IM60 along with IM30 classes. There will be a chance to try these out in the morning and in the evening!

IM60

Skill: Squat clean+Hang squat clean

Build to a heavy double

Workout: 10 min cap

5 rounds

10 Hang Power Cleans 155/105

50 double unders

 

IM30

Warm Up:

40-30-20-10

Jumping jack

10 situps

Workout: 20 minutes

1 min plate ground to overhead

1 min squats

1 min single unders

1 min rest

Friday March 1, 2019

Today is a great workout with amazing scaling options! It blends a little strength with some core, body weight and cardio elements. ALSO TOMORROW AFTERNOON AND EVENING AT NATOMAS GYM YOU CAN COME GET A WORKOUT, BRING A FRIEND FOR FREE, AND DRINK BOOCHCRAFT AS YOU HANGOUT AND WATCH PEOPLE GET THEIR FITNESS ON!

WORKOUT 19.2 SCALED
Beginning on an 8-minute clock, complete as many reps as possible of:
25 hanging knee-raises* 50 single-unders
15 squat cleans (weight #1) 25 hanging knee-raises* 50 single-unders
13 squat cleans (weight #2)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises* 50 single-unders
11 squat cleans (weight #3)
I…

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