Before You Chill- Weekend Warrior
Don’t let the bed tell you to stay in all weekend. Let’s get up and get a killer workout in. This Weekend Warrior workout is going to rock your socks off! 1 Circuit completed for 30 minutes as many times as possible! 1A- Burpee with Pushup- 10 reps 1B- Jumping Split Squats – 10 each […]
More kettlebell?
Do you have the need for more Kettlebell ?? Well we have the medicine! Try out this Kettlebell complex. Complete 5 rounds of this circuit. You cannot put the KB down until you have completed a full round. 1A- DBLE KB DL – 5 reps 1B- Bent Over Row – 5 reps 1C- DBLE […]
Fall Back to Fitness 2018
Fall Back to Fitness is HERE! October 8- November 17 We are thrilled to be opening our 14th annual Fall Back to Fitness challenge. Over the course of 6 weeks, Alloy encourages you to push hard and join us for some friendly competition. FBTF is an empowering, explosive time at the center that proves time […]
Deck of Card Weekend Warrior
Need a quick workout? Try out the Deck of Cards workout! Each suit is assigned an exercise and the number on the card is the reps. A-14, K-13, Q-12, J-11, Face cards=value. Go through the deck as fast as possible. Hearts – Pushups Diamonds- 2 Point […]
Touchdowns and Field Goals
Touchdowns and Field Goals Football season is here, so let’s celebrate! This workout is all about touchdowns and field goals. Touchdowns 7 points – is a 7 second hold and Field Goals 3 points- is 3 reps. Pushup Position Hold – 7 Seconds Pushups – 3 reps Bodyweight Row Hold – 7 seconds […]
Work out in Slow Motion
Sometimes you just got to slow down and smell the roses…or in our case feel the burn! Try out this super slow motion workout ?. Run as a circuit and complete it 3 times. Slow Motion Pushup – 5 reps, 5 seconds up and down. Slow Motion Goblet Squat – 5 reps, 5 seconds up […]
Deck of Cards Weekend Warrior
Need a workout this weekend? Try out the Quick Deck of Cards workout! You will need a deck of cards and you will only use the 10s, Jacks, Queens, Kings and Aces. You will stack all the cards together and draw them one at a time […]
Weekend Minute Workout
Ready for the “Weekend Minute “workout!? For this workout you will need an interval timer with 1 minute intervals on it. At the start of each minute you will complete the prescribed reps and rest with for the remainder of the minute. Perform as a circuit 5 rounds 15 reps. Start each exercise at the […]
August 2018 Anniversaries
We’re thankful to have been in business since 1992, and we know KNOW it is because of you that we’ve been changing lives, for 26 years! Our loyal and dedicated members truly make our gym what it is. Congrats everyone! 1993 (25 year) Hank Sardelli 2004 (14 year) Joe Braley Charlie Petry 2005 (13 year) Bill Thieriot 2007 (11 year) […]
Kettlebell Kraze
Don’t you just love kettlebells? You know we do! KB’s are a great tool to work with and have many uses. When used correctly they transform simple exercises to really push your strength. KB’s have a very different approach than using barbells and dumbbells . They allow you to focus on the movement and building […]
