F45 Green Mountain
1730
Warm Up
Circuit
HYBRID - Quarterbacks
Quarterbacks is an American Football-inspired workout, based on both offensive and defensive exercises. Agility, resistance and power based cardio movements see you move through offense and defense in this phenomenal workout.
Strength
Squatting Cable Low Rows
Kettlebell Romanian Dead Lifts
Push-ups with Sandbag Pull Through
Step Through Step Back Lunges with Tri-Handle Bells
Dumbbell Skull Crushers and Leg Raises
Dumbbell Snatches
American Kettlebell Swings with Pause at Take Off
Cardio
Row Erg
Low Platform Hops and Push-ups
Bike Erg
Shuttle Run and Sprawls
Bounding Step-ups
Half Kang Squats and Jump Squats
Stagger Step Ski Erg
Coaches Molly and Adam (manager Ethan)
5 minutes of exercise Demo and Warm Up. Then (2) cycles (55 seconds work 20 seconds rest) at each station, transitioning after the second cycle. Mid class hydration break. A few minutes of cool down and announcements.
The facility was nice, but definitely on the warmer side. I was overheating and should have brought a towel and a spare shirt for the drive home. The coaches were very friendly and motivating and did a fair job of demonstrating movement patterns. The equipment was all in good shape and very organized. The 5:30 PM class had (18) people in it and were were probably the oldest and the only newcomers. The nice thing is that you can self select the load for most of the movements and the coaches are very good about selecting scaling options. 55 seconds does not seem like a long time, but I often felt myself gassed at the 30-40 second mark and either abandoning or slowing down considerably.
Ratna and I both purchased 3-Class passes for $15 and I plan to use the visits. Even if I don't, $15 for a drop in is not a bad deal.
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