Good Morning!

If you haven”t liked us on facebook yet, make sure to do it.

We have two different fan pages.

posts all the workouts of the day and updates on what is going on at the gym.

The Training Room is a great place to post comments about your training and any questions you may have.

We also post pictures and video up on this page.

We would also greatly appreciate it if you hit the “like” button at the bottom of each post and also share our content with your friends.

If you didn”t know it…We also have a great iphone app that is will give you access to our daily workouts.

Now on to today”s workout.

Today”s workout is set up to be very efficient.

Start out with a kettlebell warm up…

We will complete two triplets of 20 seconds work/20 seconds rest for 6 rounds. Take 2 minutes rest between triplets.

Triplet 1

  • Kettlebell swings
  • push ups (choice or any variety including ring push ups)
  • abdominal choice (my favorite is Power wheel rollouts or suspended knees to chest)
Rest 2 minutes

Triplet 2

  • Kettlebell clean/squat (single or double)
  • pull ups (any variety) or ring rows
  • ab choice (if you did Power wheel rollouts or walkouts, this time do suspended knees to chest)In memory of Mr Louis, my friend, companion, running partner…the list goes on and on.

    You brought joy to many and you will be sadly missed.