May 14th, 2008
WOD

Crossfit

3 rounds for time of:

200 meter run
50 ball slams
10 pushups
10 situps
10 jumping squats

Finish: 3×3 heavy bag

A man who views the world the same at fifty as he did at twenty has wasted thirty years of his life.
-Muhammad Ali

TJ  9:01
Marcus  9:15
Dan  14:08
Frank  16:50
Kenny  11:32
Danny  17:07

Gracie Barra Jiu Jitsu

Monday and Tuesday: Safe Clinch, Side mount to mount, Mount bridge escape from head lock
Wednesday and Thursday: Ready stance, Head cover punch, Escape from front choke, Mount elbow escape
Friday: Open class and practice
New classes open: M-W-F at 11:00 and Saturday at 12:00

Muay Thai Kickboxing

Fundamentals -punch, kicks, basic elbows

Commando Krav Maga

Fundamentals: Choke defense, punch defense

Parkour