with the new year just 2 days away, have you made your resolution yet?

12.28.09..::as many rounds in 10 min. of: 10 Sumo Deadlift high pulls & 10 push-ups::..

Merry Christmas everyone!

12.18.09..::150 wall balls (remember to focus on good form in the squat position as you fatigue)::..

12.17.09..::5 rounds for time: 15 pull-ups, 10 Overhead squats, 100yd run, 20 sit-ups::..

12.15.09..::deadlift 1RM x 7 & 3x6 handstand push-ups::..

12.11.09..::10-2 min rounds of: punching bag, jump rope, air squats, sit-ups, MB slams::...

12.8.09..::5 rounds of: 4ea 1arm DB snatch, 15 MBSQPP, 100 jumping jacks, 30ea MB russian twist::.. *GIFT CERTIFICATES Available*

Formula FITT will be joining forces with Ken Shamrock's Lion's Den! check the website for a new schedule & check it out! www.formulafitt.com

12.1.09..::4x4ea. DB clean & jerk, 4x6 DB SB chest press, 4-30yd ladder walk, 4-30yd hose drag, SPRINT 100yds between each set::..

11.30.09..::4x6 snatch & frt. squat, 4x10 pullups, 2-30sec sq jumps, 2-1min planks, 2x30 MB alt toe touch::..

11.24.09..::4 sets of: 50 wall balls, 10SB pike tucks, 100yd run, 8 RDL::..

11.23.09..::4 sets of: 30yds fire hose lunges, 15yds pushup handwalks, tire run, run 100yds-3x12 SB back ext.& 3x25 situps::..

11.19.09..::how about some ammo case relays, farmer's walk, & MB core torture::..

11.18.09..::25-20-15-10-5 of MB SQ Push Press & body pulls w/90 second speed rope btwn ea. set-2x30 SB V-ups::..

11.17.09..::20min shuffle drills, 4x6 clean & jerk, overhead squat, 4x15 vertical jump, 2x15 tuck jumps, 2x30SB crunch::.

I will permit no man to narrow and degrade my soul by making me hate him.

Booker T. Washington

11.16.09..::20 min cone drills w/10SB pike tucks every 3 min-4 sets of: 25 push-ups, 15 body pulls, 8RM RDL's, core series::..

11.14.09..::20-18-16-14-12-10-8-6-4-2 DeadLift & plate abs-between ea. set cone drill to tire run::..

11.13.09..::25 min. of agility ladder drills w/tire flip after each drill the alternate 15 push-ups & 10 body pulls after each tire flip::..

11.12.09..::4x8 Hang Power Snatch & Back Squat, 4x5 Weighted Push-ups & Push Press, 3x20 Alt. V-ups & Supermans::..

I take it as a compliment that others attempt to knock me down...immaturity is simply an obvious sign of insecurity...

WOD 11.11.09..::as many rounds in 25 min. of: 10yd agility ladder-ALL lower body drills, 10yds agility ladder-ALL upper body drills and 50 air squats after EACH

WOD 110909..::5 rounds of 20yds lunges w/wt overhead, 20yds handwalks, 5RM BB bent over rows, 20 weighted s it-ups::..

new pics on my website...check them out!

WOD 110809...:::such a busy weekend with the Grand Opening of Formula FITT...another Rest Day:::...

WOD 110709...:::Rest Day:::...

WOD 110609..::Unload equipment & put combo rack together!::..

WOD 110509..::200 Wall balls, 100 dips, 100 SB pike tucks, 500 jumping jacks::..

WOD 110409..::4 rounds of: 3RM Snatch, 5 BSQ, 15 Pull-ups, 6RM Push Jerk...2 rounds of: 30 SB V-ups, 30 SB rollouts, Core Series::..just for you Tony!

WOD 110309...:::5 rounds for time: 8 DB Hang power cleans, 4-10yd sprints, 2 tire runs, 20 push-ups:::...

@ RHS's football game. JV 5-1 thanks to my speed, agility & strength camp this past summer.

WOD 102809...:::4 rounds of KB swings as many as you can in 2 minutes, sit-ups as many as you can in 2 minutes:::...

WOD 102709...:::500 Squats, 150 pushups, 15 minutes speed rope:::...

"The best" is the enemy of the good...

a good hike always seems to clear my mind. :-)

ha ha! Just saw my TV commercial during the Tyra show!

**GRAND OPENING** ---November 7, 2009---10:00a-2:00p. CHECK IT OUT!

I have keys to my building...here comes Formula FITT! Check it out! Grand opening Nov. 7!

WOD 101309...:::4rounds of 4 split jerks each, 8 weighted dips, 10 back extensions, 2 minutes speed rope:::...

REST DAY

WOD 101109...:::3x5 Snatch 1/2 body weight, run 1 mile:::...

WOD 101009...:::100 pull-ups, 50 RDL's, 50 hanging knee tucks:::....

WOD 100909...:::5 rounds of speed rope 2 minutes, lunges 40yds, 20 push-ups:::...

FIT Class WOD 09.15.09

5 rounds of 5 rep max


Deadlift


Bench Press


Bent Barbell Row


After each round run 400m

FIT Class WOD 09.10.09

21-18-15-12-9-6-3


Split Jerk, Box Jumps, Med Ball Wood chops, Chin-ups

FIT class WOD 09.03.09

Jumping Jacks for 1 minute


Max reps bench press


Max reps pullups (modify with body pulls)


As many rounds in 20 minutes as you can

FIT class WOD 09.01.09

5-Barbell Thrusters


7-Hang Power Clean


10-Sumo High Pull


Run 400m


As many rounds in 20 minutes as you can.

FIT Class WOD 08.27.09

20 Push ups


20 Back Extensions


30 Russian Twists


Run 400m


6 rounds

FIT Class WOD 08.25.09

Walking lunges 40yds between each set of:


21-18-15-13-9-6 Pull ups


21-18-15-13-9-6 Sit ups

Reno XFit Boot Camp!

Begins August 31, 2009

Days & Times:
Monday & Fridays 9:00-10:00a
Mondays 6:30-7:30p

Where:
Rancho San Rafael Regional Park
1595 North Sierra St.
Reno, NV 89503

Cost:
$6.00 per class

Additional Days & Times to come in October!


Email to request specific days & times

FIT class WOD 08.18.09

10-9-8-7-6-5-4-3-2-1 reps


dead lift 1x body weight


bench 1/2 body weight


clean 1/2 body weight

Client WOD 07.23.09

100 Pull ups

100 Bench Press

Weighted Overhead Walking Lunges 40 yds X 5

100 Sit ups

Eve's WOD 07.24.09

UNR Stadium Stairs

100 Push ups

Eve's WOD 07.21.09

50 Push ups

100 Weighted Jump Squats

100 Sit ups

Shuffles drills until I drop...!

Client WOD 07.16.09

15 Sumo DL, 20 Alternate V-ups, 15 DB Bent Rows, 15 DB OH Press, 10 Hip Thrust...:::...6 rounds for time

Eve's WOD 07.11.09

Run stairs, 10 push-up, 10 body pulls, 20 squats

10 rounds for time

Client WOD 07.09.09

35 pound Bar OH Walking Lunge 50 feet

21 Burpees

5 rounds for time