thrusday 11-15 6am

by | Nov 15, 2007 | Blog

Walking lunges 4 direction fighter’s circuits:1:00 each exercise x 21. hot potato & chase the turtle 2. slingshot & thruster3. row & burpee4. swing & pushup , 1:00 rest between

Wednesday 11-14 5:30 pm

by | Nov 15, 2007 | Blog

Complex:High pullCleanSwing :30 each per arm:30 rest CircuitPushupJump LungeAlt row1:00/:30 x 4 rounds swings :20 work :30 rest8 rounds

Senior RKC Instructor

by | Nov 13, 2007 | Blog

Pavel made the announcement publically yesterday that I (along with Jeff O’Connor and Geoff Neupert) have been promoted to RKC Sr. Instructor status. Brett Jones and Andrea DuCane were also promoted to Master Instructor. Congratulations to you all, and a BIG...