March 20th, 2008
WOD

CrossFit

As many rounds in 20 minutes of:

5 pull-ups

10 push jerks, 35 lb kettle-bells (26 lb kettle-bells)

15 ball slams, 15 lb ball (12 lb ball)

They are able because they think they are able. Virgil.

Joe 12+

Dan 10

Julia 7

Mark 12+

Greg 14

Joadan 10

Carla 9

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