New Website coming soon!!!! RW100FITNESS


Online Personal Training Program

I will provide a comprehensive plan for each person specifically based on your fitness goals. You will be provided with a web-based platform where I get to structure your weekly functional workouts. If you are looking to lose weight or just live a healthier lifestyle. I can structure something specific for you no matter what your fitness level or goal.

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http://distinctcrossfit.com/

Special & Deals


90 Day Personal Trainer Special

$360 for 3 months 2 sessions a week.
$486 for 3 months 3 sessions a week.
Limited slots available so don’t miss out on this amazing deal.
Special Ends April 30, 2013 or when all slots are filled.
For more information contact Retrone Woods at 864-247-2924 or email rw100fitness@gmail.com

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Warmup
10 Squats
10 Walking Lunge
10 Jump Lunge
5 Squat Jumps
Good Morning 15 Sec Hold
Couch Stretch 30 sec Hold
5 Hip Rotation
5 Swing Kicks
2rds

WOD
“Squat Baby Run Baby”
20 Back Squat #135/65
20 Box Jump Overs 24″/20″
1000M Run
15 Back Squat #185/105
15 Box Jump Overs 24″/20″
800M Run
10 Back Squat #225/135
10 Box Jump Overs 24″/20″
400M Run

Cash Out
60 Mason Twist

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** Last Day For This Great Personal Trainer Special**

1 on 1 personal training sessions $75 for 4 sessions and if you and that special person wants to workout together.1 on 2 personal training sessions $120 for 4 sessions. For more information on other deals & specials call Retrone Woods at 864-247-2924. This offer ends February 19, 2013

WOD (workout of the day)


Warmup
25 Burpees
30 Big Air Circles F2B
10 Hip Rotation
10 Swing Kicks

WOD
20 Front squats, #135/95
30 Kettlebell swings, #55/35
40 Pull-ups
50 Sit-ups
60 Double-unders
800M Run
1RFT:

Cash Out
Row 30 Cal.

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If you have been going to a big box gym for awhile now and still see no change. You want to get a personal training at your gym. But you don’t want to pay the $500-$600 a month for a trainer. If this is the case then today is your lucky day. For what you would pay 1 month for at a big box gym. You would pay that much for my personal trainer services. But you would get 3 1/2 months for what they are charging for just 1 month. And that’s not all you will get. All your workouts will be ready and waiting for you once you get to the gym. And you will never get bored with your workouts. Because each and everyone of your workouts will be different from the rest. For more information call Retrone Woods at 864-247-2924 or visit my retronewoods.wordpress.com and go to Rates and Special & Deals pages.

WOD (workout of the day)


Warmup
3rds
10 OHS
10 Pushups
5 Pullups

Strength
Deadlift 6×3
L-Sit 10 sec hold

WOD
5RFT:
3 Squat Clean #65
5 Burpees Box Jumps
7 Ring Dips

Cash Out
35 GHDSU

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If your New Years resolution was to get in shape and live a healthier life style in 2013. But for some reason you haven’t gotten around to it yet. Well now is the best time to get started. Let me help you reach your fitness goals. I have some amazing deals going on til the end of February 2013. For more information call Retrone Woods at 864-247-2924 or email rw100fitness@gmail.com or you can stop by 1005 First st Greenville, SC 29605( behind Lewis Plaza)