GROUP WARM-UP
2 sets of –
:30 Bike
10 Beat swings
:30 Row
10 5 pull-ups
:30 Ski
5 Toes-to-bar
METCON
60/50 Calorie bike
6 Rope Climbs
60/50 Calorie row
30 Toes-to-bar
60/50 Calorie ski
30 Chest-to-bar pull-ups
*24 minute cap
ALTERNATE METCON
40 Calorie bike
25 Ring rows
40 Calorie row
25 Abmet sit ups
40 Calorie ski
25 Banded pull-ups
MIDLINE (Trainer-led)
5 sets of:
:30 Hollow body hold
:30 Arch/Superman hold
:30 rest
MOBILITY
2:00 each side twisted cross
2:00 box stretch
1:00 each side thread the needle
Member Spotlight – Tom Klapsa
Tom is an OG! He’s been a part of our gym since we only had two bay doors. He’s always given his best effort each time he walks through the door. We’ve gotten to know his family, watch him fall in love and get married and become a grandfather. Tom has been a huge supporter of the gym, participating in competitions and attending our events. He’s social, fun, positive and we love having him around! Here’s more on Tom…
Background: Pretty much everyone calls me Tom or Tommy. I grew up in Manchester, NH and graduated from the University of New Hampshire. Yes, I am an avid fan of the New England Patriots and Boston Red Sox.
Occupation: VP Financial Advisor with a major Wall Street firm. 23 years in the business. I am a Wealth Manager – I enjoy helping people become wealthy or stay wealthy!
Family: I am a newlywed. Last November, I married the woman of my dreams (Coleen) after 17 years of being divorced. She in an entrepreneur. I have
two children of my own, Katie Klapsa, who is a Real Estate Litigation Attorney in Orlando and Christopher (who is a former member of CFVB) who lives in Little Rock, Arkansas and is a manager with one of the largest real
estate developers in that state. He is married to Sarah and they have a son (my grandson) named Brady Klapsa, named after the great Tom Brady (The
Goat – Great of all Time!). I have two stepdaughters (Coleen’s daughters)
Ashley, a Junior Veterinary student at UF and Alyson a freshman at UCF. We have a dog, a 10-pound Toy Poodle named “Coco the Wonderdog,” and a cat
named “Sparky.”
Favorite Movement: Power Clean, can’t explain why but I really enjoy them.
Favorite Cheat Meal: My wife, Coleen’s, homemade pizza. She has really got it down after lots of trial and error. Also a really good prime rib, which is hard to find around here.
Hobbies: Total sports fanatic, especially for New England-based teams (most people know this). I also like to collect fine wine and good cigars from interesting cigar shops around the country and love to spend time cooking.
Little Known Fact: I was going to mention the time I fell through the ice
on a frozen New Hampshire lake when I was about 12 and somehow saved myself, but I am trying to block that out. I am a trivia buff specializing in
sports, movie and music trivia. I have attended and won several trivia contests over the years. Here is another tidbit: I was Runner-Up in the first Vero Beast (scaled division) back in 2012. We have many new members since that would have no way of knowing that.
