March 18th, 2008
WOD

CrossFit 

Workout: 21-15-9 reps for time of:

goblet squat pull-ups

kettle bell hand-switches

box jumps

 

“If the facts don’t fit the theory, change the facts.”   Albert Einstein

 

Marcus   5:13

Joe B.      6:41

Mark R.  7:26

Dan          8:17

Jordan     8:18

 

Finisher:

3 rounds

Farmers walk (8 laps)

10 Kettlebell push-ups

 

Gracie Barra JiuJitsu

Competition workout. New members are invited to attend. Advanced and basic together.

Muay Thai Kickboxing

Basics :

Jab and Cross + Balance + Pad work…

Commando Krav Maga

Choke defense + escape