The Fitness Sparkler in On!

Wow! What a busy but fantastic week. Here's the scoop at Tactical Fitness.

Welcome new friends Alison, Crisa, Jackie, Karen, Laura, Leah and Vickie!

New friends work out FREE every Saturday 8:30am
Bring a towel, water bottle and a friend!

Crisa tearin' up the pull-up bar!

Laura and Alison strong on thrusters!

Today's WOD

6am

Tabata Interval Full Kettlebell Workout
Jump Box x 10
Concentrated Abs

4 Rounds or 30 mins

400m run

9am

200m row
Thrusters x 5
Jump Box x 10
Wall Ball x 10

4 Rounds / Time

Pull-Ups x 3 Sets Max

The Fitness Sparkler is On!

Thursday 3/19
6:30-7:30pm
Tactical Fitness Ormond

Appetizers and Wine Tasting
Followed by a
Russian Kettlebell Demonstration
All Set to a Rockin' Beat

Don't forget to bring a friend!

CrossFit Meet & Greet
8:30-9:30am
Saturday 3/14
Bring a towel and a friend!
Oranges and Water Provided :-)

Meet your CrossFit Instructor's Family
We look forward to meeting you!

Tabata This!

WOD

Tabata This!

20 sec on / 10 sec off / 5 min

Air Squats

Push-Ups

Pull-Ups

Tire Flips x 20

400m run x 2

Rest Day....Movie Day...Popcorn Day!

Have you ever thought about personal training for your kids?

If so, check out Jess kipping for 20 unassisted pull-ups this past Saturday!

Jess even completed the *Challenge Exercises* after the workout.

Help your kids pass that Presidential Fitness Challenge!

Visit Jess' personal trainer, Jacqueline Johnson on Facebook!

Jacqueline specializes in training kids of all ages and fitness levels.

David Metzger Rocks The House!

WOD
Military Press DB/KB x 10
Pull-Up x 5
Bldg to Bldg Walking Lunges
Burpees x 10

4 Rounds/Time

*Challenge*
Wall Ball x 20
Jump Box x 20

Welcome New Friends, Naomi Qualmann, David Metzger and Monica Asselin!

David Metzger rocked the house with an amazing 43" STATIC Jump Box
That's right, NO running start
Yes, that's 5 #45 Plates on a 20" Jump Box and We Added One More After That!
*Shame I only had my Camera Phone*



Stay Posted.....Video to be added very soon!

FREE CrossFit Saturday @ 8:30am!

FREE CrossFit Meet and Greet for New Friends

Saturday 8:30am!

Returning Friends Only $10!

This Saturday March 7th 8:30am

WOD 3-5-09

KB American Swing x 10

Pull-Ups x 10

Push-Ups x 10

Jump Box x 10

Sit-Ups x 10

200m Run

5 Rounds / Time

Post Loads, Time and Variations to Comments

WOD

Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.

"I have been working out for over 30 years, and believe me I've done it all. Swimming, running, cycling, spinning, weight lifting, aerobics, Pilate's, yoga - you name it , I've done it. I have never gotten the results that I have achieved with just under 6 months of training with Tish Traster. At 50 years old I am stronger and more fit than I was in my twenties. I have found the fountain of youth - and it's Crossfit!"

Barbara Torre
Director
Living Lean Weight and Wellness Center