May 24th, 2008
WOD

Saturday May 24

5 sets of the sequencial moves: (at weight)
clean the barbell then move to –>
front sqt the barbell then immediately –>
go right into a pp (thruster if you will) then –>
bring bar to back from the overhead position to a
back sqt –>
jerk from behind neck. (split landing position)

Finish: 50 ball slams +50 box jumps 

We rise in glory, as we sink in pride:
Where boasting ends, there dignity begins.
-Edward Young,

Gracie Barra Jiu Jitsu

Monday and Tuesday: Escape from rear bear hug over the arms, hooks from the turtle
Wednesday and Thursday: Escape from the rear baerr hug under the arm + double leg clinch, sprawl and spinning to the back with hooks, rear naked choke
Friday: Open class and practice
New classes open: M-W-F at 11:00 and Saturday at 12:00
Kids classes open for summer at 10:00, 15:30, 14:30

Muay Thai Kickboxing

Fundamentals -punch, kicks, basic elbows

Commando Krav Maga

Fundamentals: Choke defense, punch defense

Parkour

We are taking a break as the coach is in Europe. We’re beginning class again in June. June 5 is a demo evening so CrossFit guys and gals take notice.