Maximum Ruckus: Sunday Workout

Two different Workouts, for 2 different Athletes...

Today I got my Deadlift 3 Rep Max PR - 300#!!!

Kim's Workout:

15-12-9 for time

Heavy Kettle Bell - 35#

Lunges - w/ 15# KB in each hand

Wall Ball - with 10#

15.5" Box Jump

About Maximum Ruckus

Functional Movements

done at High Intensity -

The focus of these workouts is to have fun. Each day is different. Each group of exercise is unique. The goal is to take ANYONE and improve their physical condition.

I offer two training options:

One on One - flexible schedule, intense focus on form and progress. I can come to you, meet you in a park, or you can workout in my studio.

Small Semi-Private Classes

Classes will have no more than 3 people. You benefit from having partner workouts at a reduced price. Huge discounts offered to clients who refer others - get your friends together and enjoy a significant savings.

The classes are offered by appointment only. I can travel with my equipment.

If you are interested in participating, please contact me at:

503-643-2624

mike@maximumruckus.com

I am located in the Cedar Hills area near Beaverton, OR

Let's work together to create a healthier 'YOU'.

About Mike:

CrossFit Level 1 Certified Trainer

Over the last 15 years, Mike has participated in countless numbers of competitive events including 5K, 10K, and 15K runs, sprint course triathlons, three marathons (best time 3:48:00), and was the captain and lead coach for a corporate Hood to Coast running team. Other passions include cycling, swimming, and indoor rock climbing. With such a wide variety of sports, CrossFit has become an essential source of fitness that keeps everything else enjoyable, without sacrificing a single activity. Mike started with CrossFit in 2004 at CrossFit Santa Cruz, CA. There he trained with some of the pioneers of the organization and was properly introduced to the unique programing offered through functional movements done at high intensity. For Mike, the number one motivator for wanting to become a CrossFit trainer is to help others become healthier and more active so they can enjoy life to the fullest.

Sunday, January 4, 2009

Sunday Workout

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