Running

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Sitting On The Run

This is a good one for the runners out there. Equipment: Bench/Chair Treadmill or 400m stretch to run. Workout (Repeat for 20, 30, or 50 min) Run 400 Meters 30 pushups (for more intensity, put feet up on bench/chair and hands on ground) 30 dips off bench/chair 15 chair/bench step-ups left leg 15 chair/bench step-ups…

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December 16, 2013
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10 KM Advanced Training Program

Hello Extremers, This training program is a good way to get your personal best in a 10 KM race. This program is geared for building both strength and endurance to help you be successful in your race. If you have any questions feel free to post on our Facebook page or email us at info@cityfitshop.com/site. Enjoy!…

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September 3, 2013
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10 KM Beginner Training Program

Hello Extremers, This training program is a good way to get into your first 10 KM race. This program is geared for building both strength and endurance to help you be successful in your race. If you have any questions feel free to post on our Facebook page or email us at info@cityfitshop.com/site. Enjoy! TRAINING PROGRAM:…

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August 24, 2013
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Uphill Sprints and 30s Hell (SPARTAN Inspired)

Find a nice steep trail or hill with a grassy knoll to do a circuit in nearby. This is a totally SPARTAN WOD inspired workout! 1-6 15-second uphill intervals on 30 seconds of recovery. 10 -30 Tricep Dips or Pull-ups 10 -30 Cross Fit Burpees 10 -30 Situps 10 -30 Bootleggers 1-6 30-second uphill intervals…

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August 21, 2013
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Every 6 Minutes

Hello Extremers, Where I am today it is a beautiful day. This will get you outside in the fresh air… If not there is always a treadmill or elliptical you can use. EQUIPMENT: Timer Warm-Up Warm-Up Instructions Workout Pretty simple. Go for a run/walk for a minimum of 30 minutes. Every 6 minutes stop and…

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August 7, 2013