"Ground & pound"

In this workout, you move from each of the three stations after one minute.  This is a three minute round, after which a one minute rest is allowed before repeating.  There are a total of five rounds, totalling 20 minutes.  The three stations are:

Medicine ball tuck jumps 20# (15#)

Renegade rows 35# (24#)

Mountain climbers

The clock does not stop or reset between exercises.  On the call of rotate, the athletes must move to the next station immediately for a good score.  One point is given for each rep.  The mountain climbers and renegade rows receive one rep when each arm/leg have done the movement (i.e. right arm + left arm = 1).

Post total to comments.


Virtual shoveling in the snow – how ironic?!?


Dan with utter enthusiasm towards virtual shoveling.

We were blessed with another mild day in Denver.  How long can we ride this streak of unseasonably warm weather?  As long as we can!  Let's keep the warm thoughts coming, at least until we have news about our permanent location.  Folks, we're getting closer!


  1. cherie :

    Everyone looking for the Santa Cruz Eat This blog here you go http://cfscceat.blogspot.com/

  2. Dan :

    Yeah, I could hardly contain myself. haha. Great workout!

  3. Kiley :

    Awsome workout today! thanks to all those who braved the 8am class — how could you not with the weather as nice as it was??

  4. Kiley great job with the girls time to beat of 364….. Cherie

  5. cherie :

    Mike: 226
    Cherie: 331
    Emmalee: 354
    Hillary: 325 (16#)
    Anthony: 360 -welcome back
    Amy: 278
    Anna: 323
    Jared: 330
    Alan: 350
    Kiley: 364
    Cass: 268 (10#, 16#)
    Jason: 253
    Dan: 311
    Ben: 278
    Chuck Norris: 442
    Great job everyone. Funny workout, a fight to the end!

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