RockFire Training

09/14/2021

✅ Progress check! These clients killed their benchmarks today!

⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️

Combined this group increased their push up max by 63% and shaved 20 seconds off their cardio benchmark! 💪🏻

Incredibly proud of the hard work our clients continue to put in.

💥Keep it up, team!

09/09/2021

🚨Introducing Saturday Burn & Brunch!🚨
☕️🥯🍎🍌🫐🍇🥂

🥐 Enjoy food and drinks after your workout!

✋ BUT WAIT - It gets better!

🗣🗣 Invite your friends to come enjoy a Rockfire Training session with you!

Don’t have a friend in Rockfire Training?
Come anyway! 🤗
We’d be thrilled to have you!

To be clear:
This means 🥯 food, ☕️ drinks, & 🫂 friends

❗️EVERY SATURDAY❗️

09/02/2021

Did you know… ⁉️🤔
Before you ever step foot in a RockFire Team Training workout, we first take you through an introductory course called an…

💥ON-RAMP SESSION💥
The purpose of the On-Ramp is to assess your upper/lower body mobility & flexibility. We watch each specific clients movement patterns to keep them safe and moving as well as possible during their training sessions with us!

We also want to familiarize ourselves with any of the clients previous injuries or limitations so we are able to safely work with them! 🏋🏽

Keeping track of that initial screening results allows us to be able to see the client’s progress in mobility and possibly any corrections in movement imbalance!👏🏼

08/25/2021

🎉🎉 Congrats to Shawn Grobe for winning July’s attendance raffle!

Enjoy your Pizza Bills gift certificate! 🍕

08/19/2021

Stay motivated with us at RockFire Training!
💥YOU belong here.💥

08/18/2021

🎉Check out these clients! ⬇️

Huge shoutout to Jim Cawthon who hit a BIG one - 250 completed workouts with us! 😱

Great work, everyone! Keep showing up for yourself!

08/18/2021

⭐️⭐️⭐️Member Spotlight⭐️⭐️⭐️

If you haven’t yet, everyone meet Libby!

🔹Libby demonstrates her commitment to her health by faithfully attending our 5am training session several times a week!

🔹Prior to the 6 week challenge, her fitness routine consisted of 🚶‍♀️walking 5-8 miles everyday. Since joining Rockfire, she now loves good mornings, deadlifts, and all core movements! 🏋🏼‍♀️

🔹Libby is enjoying increasing her strength despite a shoulder injury and being in a gym routine again!

🔹🔹Keep working hard, Libby!🔹🔹

08/17/2021

🔥Row Together, Grow Together🔥

08/17/2021

🤩

Countdown to baby for Coach Maria🤰🏽- who is officially past her due date 😳 as of yesterday!

She’s been so inspiring to watch during this time in her life! Maria has continued to safely work on her strength & mobility the entire pregnancy.

We wanted to send a huge shoutout to you, Maria! Good luck to you as you bring baby Liam into the world! We can’t wait to meet him. 🙏🏼

08/16/2021

BENEFITS OF ZONE 2 CARDIO

🏃‍♀️🏃‍♀️🏃‍♀️Zone 2 training is where your❣️heart rate is between 120-150 BPM, high enough that you’re sweating and breathing hard, but still able to hold a conversation🗣!

Anywhere between 45mins - 90mins at zone 2 helps build a solid aerobic base and endurance.

🏋️ Bodybuilders/Powerlifters will notice better recovery rates between sets. CrossFit athletes will notice an increase in their “base” aerobic capacity…meaning they’ll be able to hit those hard workouts with a much higher sustainable effort!

Coach Isa is a big fan of Zone 2 training, and would be happy to answer any other questions you may have!

08/10/2021

Do you believe? 🤔

✨We believe in you, but YOU need to believe it too!

✨Don’t forget that everyone starts somewhere - make YOUR somewhere Ace Fitness Plymouth. 🏡

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