Dew It Fitness » DewItFitness
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/2/18

Intermediate Strength: 3 Rounds – 8 Posted single leg deadlifts / side @ 3011 Rest x 60 seconds 8 Supinated inverted rows @ 20X1 Rest x 60 seconds Side Plank x 45 seconds / side Rest 60 seconds Muscular Endurance: 4 Rounds – Pull-up hold x 12 sec Handstand x 20 sec Chair...
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WOD 12/31/18

Intermediate Strength: 6 Rounds – 3 Barbell box squats 5 Dips Metabolic Conditioning: Complete the following for time: 300 Jump ropes 30 One arm snatches / side 30 Push-Ups 300 Jump ropes 20 One arm snatches / side 20 Push-Ups 300 Jump ropes 10 One arm snatches / side 10 Push-Ups...
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Preposterous 2019 Promotion (Huge Savings)

New Members Get 50% off your first month when you sign up from now through January. But because we actually want you to succeed we will also give you the opportunity to earn half off your second month as well. All you need to do is attend any group class 3 days / week during your...
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WOD 12/28/18

Intermediate Strength: 5 Rounds – Warm-up round:   5 Kettlebell concentric deadlifts / 5 box jumps Rounds 1 – 3: 3 Concentric deadlifts / 3 tall box jumps Rounds 4 – 5: 2 Concentric deadlifts / 2 max height box jumps *In order to complete a concentric or dropping deadlift –...
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WOD 12/27/18

Intermediate Strength: 5 Rounds – 4 Floor presses 4 Barbell Rows 8 Sumo deadlifts Muscular Endurance: 4 Rounds – Hip bridge hold x 20 sec Chair pose x 20 sec Superman hold x 15 sec Side plank x 25 sec / side Metabolic Conditioning: Complete 8 rounds for time – 5 Push-ups 10...
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WOD 12/26/18

Intermediate Strength: Complete the following every 90 seconds for 5 rounds – 4 Power clean + front squats Advanced complete squat cleans Muscular Endurance: Complete the following every 75 sec for 6 Rounds – 5 Pull-ups 5 Kettlebell lunges / side Metabolic Conditioning: Complete...
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WOD 12/21/18

  Intermediate Strength: 5 Rounds – 4 Barbell squats 4 One arm rows / side Muscular Endurance: Complete the following every 75 seconds for 6 Rounds – 6 Dumbbell thrusters (heavy) Metabolic Conditioning: In teams of two with one partner working at a time, complete 3 rounds of...
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4 Secrets to Actually Getting In Shape in 2019

Keep it simple Most people are great at deciding what they want, whether it’s a new job, healthier lifestyle, or a lifetime supply of Starburst (only the pink one’s though!). Thinking about what you want is great fun. I could (and sometimes will) do it for hours! But let’s face...
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The First Class Jitters

Deciding to try a group exercise class for the first time can be a bit intimidating and overwhelming. You’re probably picturing walking into a room full of athletes so ripped and sexy that the only feasible explanation is – they must all be the illegitimate lovechildren of...
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5 Quick At Home Workouts (no equipment needed)

Workout #1 – Full body Set a timer for 10 minutes and see how many times you can go through the following. Do your best to move at a consistent pace resting as needed. 10 minutes of: 5 Push-ups from the knees 7 Sit-ups or 12 crunches 9 Bodyweight Squats Goal: Shoot for 5 –...
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