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8:30 am Saturday morning is the new time for “Elite” Class.. You must test into this class!!!
It’s that time again, New Year’s Resolutions.. Let us help you get a jump start by offering $50 for 60 days. (Normally $150/month!)
What you will receive:
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Kyle’s individual attention to help you reach your personal goals
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New Outlook on Fitness, Weight Training, Functional Movements
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New Support System and Friends who will be behind you all the way
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New Self Image with your New Body
PERFECT Stocking Stuffer for a person you love or PERFECT gift for yourself!
- Gift Certificates available by calling Deb at (216) 577-5640. She will take your Credit Card information and mail your gift certificates to the address of your choice.
- Gift Certificate for ALL CrossFit Classes, Monday through Saturday. Multiple classes available each day to fit anyone’s schedule.
- (1) Gift Certificate per NEW Client Only.
- Offer Expires January 31, 2012.
This ain’t your mama’s cardio kickboxing!! The evolution of the popular cardio karate workouts continues with our Cardio MMA! Five 5 minute rounds of punches, kicks, muay thai, ground and pound, strength, core and more will get you into the shape of your life….guaranteed! This non-contact, no-partner 30-minute workout is sweeping the nation. Give it a try today!!
Classes: Monday 7:30pm, Sunday 10:00am & 11:00am
Cost: $100.00, 10 class punch card, or $15.00 drop in fee.
Crossfit Energy members: $50, 10 punch card, or $10 drop in fee.
Instructor: Paul Vespoli
Paul Vespoli is a member of CrossFit Energy, and has a background in Kenpo Karate, boxing, and wrestling. His approach to teaching Cardio MMA is to provide a very intense workout that is based on a combination of upper and lower body striking and exercises that complement the combinations being thrown. Cardio MMA is not specifically a self-defense class, but you will get in great shape and learn to throw strikes that will help you if you ever need them.
We are excited to welcome back Pete Gladden back with his Excel in Cycling classes!
First workout for the 11′-12′ season is on Saturday, December 3rd. Wednesday classes will start promptly at 6:30 PM and end at 8:30 PM. Saturday classes will start at 12 noon and end at 2 PM. This season the classes will run from December 3rd. through February 29th. (There will be no classes December 24th and 31st.) March classes will be a possibility, and run on a “weather dependent” basis. Cost of a single Wed/Sat workout is $10.00, cash or check only. For a family of three a single workout is $24.00. Current clients who I coach receive a discount on single and multi-day passes. Windtrainers are available to rent for $5.00/workout (please reserve 24 hours ahead of time). Punch passes can be purchased for any combination of Wednesday and Saturdays. Multi-day Pass package is $110.00 for 13 workouts.
Please email Pete for more information:
pjgladd@aol.com
http://www.4thehealthofit.net
Monday - 6am, 7am, 9:30am, 12pm, 1pm, 5pm
Tuesday – 6am, 7am, 9:30am, 12pm, 1pm, 5:45pm
Wednesday - 6am, 7am, 9:30am, 12pm, 1pm, 4pm
Thursday – 6am, 7am, 9:30am, 12pm, 1pm, 5:45pm
Friday – 6am, 7am, 9:30am,12pm, 1pm, 4:30pm
Saturday – 8:30 (Elite/Advanced) & 9:45am. (Beginner/Intermediate) both classes last approx. 1 hour.
—– What excuse do you have? NONE!—
“Brenda is still working on losing more weight, inches and body fat”
“Ross is another incredible success story, Great Job”
“Paul has lost over 10lbs. and through Crossfit he has made himself even better at his martial arts”
“Paula has lost 10lbs since Jan. and it is still coming off”
“Katrina was our top “bodyfat loser” in the women’s category and has made a dramatic change in her body and mind”
Babysitting provided from 9:30 a.m. to 10:30 a.m. on the following days:
Monday-Friday
Cost is $5.00/per child, per class and may be purchased in a 10-pack punch card for $50.00
Jog around the room
rest – hold a squat
Lunge around the room
rest – hold a squat
Plank
rest – perform AMRAP Push-ups
Burpees
rest – Jumping Squats
Single Jump Ropes
rest – Hold Squat
Jump rope (Rt. foot only)
rest – Hold Squat
Jump Rope (lft foot only)
rest – Hold Squat
Wallballs
rest – hold plank
Plank wallball touches
rest – AMRAP push-ups
Weighted Sit-ups
rest – hold supine position with legs and arms off the ground
“Guido”
21-15-9
Tire Flips (500/300)
Push Press (95/65)
Burpees
for time:
Mignon’s Birthday Workout
500m Row
30 Push-ups / 30 Sit-ups / 30 Wallballs
250m Row
20 Push-ups / 20 Sit-ups / 20 Wallballs
250m Row
10 Push-ups / 10 Sit-ups / 10 Wallballs
500m Row
for time:
Andy’s Birthday W.O.D.
Warm-up:
Must reach into a trash can full of ice water!!
“Must pull out 29 pennies”
Each penny takes 5 reps away from (25 reps) for each of the following exercises:
Squats
Push-ups
Sit-ups
- each attempt everyone must switch exercises, until all of the pennies have been retrieved-
W.O.D. #1
Andy must break 6 out of 10 balloons (each balloon contains one workout)
- then
Andy must roll the dice to find out which workout will be performed
(He rolled a 3, which was “Karen”)
Karen = 150 wallballs for time:
- then
W.O.D. #2
“Donut Helen”
(Everyone must eat a donut before each round)
“Helen”
3rds
400m Run
21 K.B. Swings (53/35)
12 Pull-ups
for time:
” Nobody realized how difficult it would be just to eat the donut, not including how difficult the workout would be along with it”
Thanks for all the participants and Happy Birthday to Andy
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