Round 1

Deadlifts

Round 2

Dumbbell Chest Press

Round 3

DB KB LC Clean

DB KB See Saw Press

DB KB Front Squat

Gorilla Row

Round 1

Sprint

RS Swings

Round 2

Sprint

KB Goblet Thrusters

Round 3

Sprint

One Arm Rows

 

Round 1

Battling Ropes

SM Switch Squat

Superplank + Push Up

Round 2

Air Assault

Balls Slams

Bicycle Crunch Chest Press

Round 3

Ski

TRX Split Jumps

Burpees

Round 1

DB KB Front Squat

Jump Squats

Round 2

Barbell RDL

RS Swings

Round 3

Bike Sprints

Round 4

Goblet Split Squats

TRX Split Jumps

Ultimate Beginner’s Boxing Seminar June 8th!

 

Our Ultimate Beginner’s Boxing Seminar is perfect way to learn the fundamentals before jumping into a class!  We will teach you to move like a boxer, punch like a pro and basic defense!

Who: Anyone Interested in Boxing, But Doesn’t Know Where to Start….

What: Ultimate Beginner’s Boxing Seminar

When: Saturday June 8, 2019 from 10:00 to 12:00AM

Why: So you can hit SH*T and Get Fit!

SIGN UP HERE!

 

Here’s What You Will Learn:

  • How to Wrap Your Hands
  • Movement
  • The Jab
  • The Right Hand
  • The Hook
  • Basic Defense
  • How to Use the Heavy Bag

Cost $49 no gloves or wraps included or $89 with gloves and wraps!

SIGN UP HERE!

Or Email Sara at skbintro@gmail.com with questions.

 

 

 

Round 1

Sprints

Round 2

Snatches

LC Clean + Push Press

Goblet 1 1/4 Squat

Tick Tocks

PYC!

FREE Garrison Hill Workout June 1, 2019

 

Join us on Saturday June 1, 2019 at Garrison Hill in Dover!  You will laugh sweat, and cry!  This workout is FREE and open to the public so bring a friend, or even someone you dislike, and watch them sweat it out!

 

Who:  YOU!  This workout is FREE and open to the public!

What: Killer FREE Workout at Garrison Hill

When: Saturday June 1, 2019 at 8:00AM

Why: We are helping you get in shape for summer!

 

Email Sara at skbintro@gmail.com if you have any questions!

 

 

Round 1

Barbell Bench Press

Push Ups

Round 2

Chin Ups

Ball Slams

Round 3

TRX Tricep Ext

BB Curls

Round 4

Heavy Farmers Walks

Burpees

Round 1

Sprint

RS Swing

RS Twist

Round 2

Sprint

KB SDHP

Pullover Sit Up

Round 3

Sprint

KB 1 Arm Rows

Hands on KB Push Up

Round 1

Barbell Deadlifts

Round 2

Dumbbell Chest Press

Round 3

Strict Pull Ups

Pledge Push Ups

Goblet Squats

RS Swings

Run