May 31st, 2008
WOD

CrossFit

5 rounds for time of:

15 Sumo dead-lift high pull
20 Weighted lunge
30 Box Jumps
20 Ring dips
15 Knees to elbows

Finish:
10 handstand pushups (with a spotter)

“Fill what’s empty, empty what’s full, and scratch where it itches.”
- the Duchess of Windsor

Michael 32:10

Dan 41:59

Hannah  17:00 (partials on all exercises)

Carla  39:15

Jordan 33:00

Mark 47:02

Gracie Barra Jiu Jitsu

This week and next Marcus is at the World Brazilian Jiu-Jitsu Championship in California training and competing. The website is http://graciebarra.com/news.htm .
Training will be held daily at the gym and we will review from the last 8 weeks of techniques.
Weekly class will be held at the normal time of 18:30.
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 -strategy, balance, clinch, elbows

Commando Krav Maga

Fundamentals: Throws, gun disarm

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.