Welcome - CIA FIT Training for the Obsessive is back

Agent Meier — Mon, 02 Jan 2012 17:55:40 GMT

We are back!
Training based on the web for all the "OBSESSIVE: a word used by the lazy to describe the dedicated"

After 5 years running the CIA FIT GYM as a location that taught Mile High Boot Camp, RKC hard style Kettlebell training, CIA Crossfit, CIA FIT™ (Core Intensity Advantage Functionally Integrated Training), we have now moved to On-line Training services designed for you to train at home, with friends, in a garage, outdoors, anywhere you can find enjoyable!

Normally we will post only part of the daily workout plan.
For subscribers we will develop and send via email the FULL HOUR workout with the warmup, workout, endurance training, power training and cash out (abdominal training). Some days are rest days and should be taken as such.

Today's FULL HOUR sample workout:

warm: Row 1000m
    3 Rounds:
        3 x Snatch Balance (work technique)
        3 x Power Clean

Work: 1000m Row
    8 minute AMRAP:
        10 KB snatch
        10 Burpees
        5 Hang Cleans work weight up as can

    Row 1000m

Power: 5 x's
    3 squats (your choice of style)
    1 press
        work up weight as can to increase....

Cash: 3 x's
    15 GHD situps
    15 bk XT's
    10 hold plank and raise a weight straight arm out in front
    10 Ring - L-leg raises

ENJOY!

To learn more about our training - local personal training if you live in, near or around Overland Park, Kansas or Video and Skype training, contact us at our main site: http://www.ciafitgym.com

All workouts, comments, thoughts, ideas and opinions are based on years of teaching, instructing, running fitness bootcamps, crossfit programs and the K2 CIA FIT GYM approach to complete total body training, Paleo nutrition integration and total body wellness. Use your own good judgement on what you should and should not do and modify accordingly. If you don't know how to do something correctly, seek education and training before going for broke. Being broke sucks!

BLOG.CIAFITGYM.COM

Welcome - CIA FIT Training for the Obsessive is back