The challenge to change your life!
Happy New Year! We have all gotten a chance to get used to CrossFit and the other programs in the gym. We are going to step up the program from this point.
Brazilian Jiu-Jitsu -all trainees must be at the gym twice a week. Everyone must progress to blue belt as soon as possible. Daniel should be back the second week of January.
Muay Thai -We will order shins, shorts and head-gear for everyone. Tell us your sizes… We’ll try to get a better price if possible but all gear must be in your kit bag.
Commando Krav Maga -You will need your gear in your kit bag. Knee-pads, protective eye gear, etc…
CrossFit -We are going to add more weight, lifts, etc to the routines. Strength is the key so be prepared for more of everything.
News
Here’s the 8th part of the CrossFit Kids series by Cyndi Rodi. “Functional Fitness”. Again this is good information if you have kids in or wanting to participate in the program.
Holiday Specials -If you want to take advantage of these offers please either call the gym or send us your email address and we’ll respond by email.
New Classes: How about CrossFit at 7:00 AM, Pilates mat stretching at 7:00 AM and Muay Thai Kickboxing at 10:00. Please call the gym to sign up. Beginning December 4.
CrossFit
100 KB swings
100 Goblet squats
100 KB snatch
100 Wall ball
100 KB press
Gracie Barra Jiu-Jitsu
While Daniel is in Brazil for the holidays we’ll practice what we’ve been training so far.
Muay Thai Kickboxing
Throws and combinations
Commando Krav Maga
Fundamentals: Continue ground fighting
Posted by Dan Raabe at 6:58 am | Comments (0)
The challenge to change your life!
Happy New Year! We have all gotten a chance to get used to CrossFit and the other programs in the gym. We are going to step up the program from this point.
Brazilian Jiu-Jitsu -all trainees must be at the gym twice a week. Everyone must progress to blue belt as soon as possible. Daniel should be back the second week of January.
Muay Thai -We will order shins, shorts and head-gear for everyone. Tell us your sizes… We’ll try to get a better price if possible but all gear must be in your kit bag.
Commando Krav Maga -You will need your gear in your kit bag. Knee-pads, protective eye gear, etc…
CrossFit -We are going to add more weight, lifts, etc to the routines. Strength is the key so be prepared for more of everything.
News
Here’s the 8th part of the CrossFit Kids series by Cyndi Rodi. “Functional Fitness”. Again this is good information if you have kids in or wanting to participate in the program.
Holiday Specials -If you want to take advantage of these offers please either call the gym or send us your email address and we’ll respond by email.
New Classes: How about CrossFit at 7:00 AM, Pilates mat stretching at 7:00 AM and Muay Thai Kickboxing at 10:00. Please call the gym to sign up. Beginning December 4.
CrossFit
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 of:
KB Snatch
Knees to elbows
Ring dips
Ball slams
Sledge hammers
Finish: 100 ropes
Chris S. 50:09
Mark R 37:20
Dan 37:08
Michael 36:40
Kids
3 rounds of:
Box jumps
10 Push-ups
1 Pole climb
Miwa 3:17
Miho 4:22
Izumi 4:48
Brandon 4:22
Isabella 5:05
Gracie Barra Jiu-Jitsu
While Daniel is in Brazil for the holidays we’ll practice what we’ve been training so far.
Muay Thai Kickboxing
Throws and combinations
Commando Krav Maga
Fundamentals: Continue ground fighting
Posted by Dan Raabe at 6:46 am | Comments (0)
The challenge to change your life!
News
Here’s the 8th part of the CrossFit Kids series by Cyndi Rodi. “Functional Fitness”. Again this is good information if you have kids in or wanting to participate in the program.
Holiday Specials -If you want to take advantage of these offers please either call the gym or send us your email address and we’ll respond by email.
New Classes: How about CrossFit at 7:00 AM, Pilates mat stretching at 7:00 AM and Muay Thai Kickboxing at 10:00. Please call the gym to sign up. Beginning December 4.
CrossFit
Tabata Drills:
Push-ups
Pull-ups
KB snatch
Thrusters
Squats
Box jumps
Susan 7-8-7-3-11-3
Dan 9-1-8-2-13-5
Isaac 10-6-8-4-10-4
Gracie Barra Jiu-Jitsu
While Daniel is in Brazil for the holidays we’ll practice what we’ve been training so far.
Muay Thai Kickboxing
Throws and combinations
Commando Krav Maga
Fundamentals: Continue ground fighting
Posted by Dan Raabe at 6:52 am | Comments (0)
The challenge to change your life!
News
Here’s the 8th part of the CrossFit Kids series by Cyndi Rodi. “Functional Fitness”. Again this is good information if you have kids in or wanting to participate in the program.
Holiday Specials -If you want to take advantage of these offers please either call the gym or send us your email address and we’ll respond by email.
New Classes: How about CrossFit at 7:00 AM, Pilates mat stretching at 7:00 AM and Muay Thai Kickboxing at 10:00. Please call the gym to sign up. Beginning December 4.
CrossFit
Suitcase dead-lift
KB Swing
Push-ups
Pull-ups
Hack squats
Katie 10:43
TJ 10:15
Jordan 17:00
Michael C 14:50
Kids
3 rounds of:
10 Back squats
10 Ring pull-ups
10 Walking Lunge
Miwa 5:33
Izumi 5:40
Brandon 5:45
Miho 6:00
Gracie Barra Jiu-Jitsu
While Daniel is in Brazil for the holidays we’ll practice what we’ve been training so far.
Muay Thai Kickboxing
Throws and combinations
Commando Krav Maga
Fundamentals: Continue ground fighting
Posted by Dan Raabe at 6:45 am | Comments (0)
The challenge to change your life!
News
Here’s the 8th part of the CrossFit Kids series by Cyndi Rodi. “Functional Fitness”. Again this is good information if you have kids in or wanting to participate in the program.
Holiday Specials -If you want to take advantage of these offers please either call the gym or send us your email address and we’ll respond by email.
New Classes: How about CrossFit at 7:00 AM, Pilates mat stretching at 7:00 AM and Muay Thai Kickboxing at 10:00. Please call the gym to sign up. Beginning December 4.
Darwin! Here’s a good one from the Internet. Grunting!
CrossFit
Max rounds in 20 minutes of:
5 dead-lifts
5 hang power cleans
5 front squats
5 push presses
5 back squats
Gracie Barra Jiu-Jitsu
While Daniel is in Brazil for the holidays we’ll practice what we’ve been training so far.
Muay Thai Kickboxing
Throws and combinations
Commando Krav Maga
Fundamentals: Continue ground fighting
Posted by Dan Raabe at 12:21 am | Comments (0)
The challenge to change your life!
News
Here’s the 8th part of the CrossFit Kids series by Cyndi Rodi. “Functional Fitness”. Again this is good information if you have kids in or wanting to participate in the program.
Holiday Specials -If you want to take advantage of these offers please either call the gym or send us your email address and we’ll respond by email.
New Classes: How about CrossFit at 7:00 AM, Pilates mat stretching at 7:00 AM and Muay Thai Kickboxing at 10:00. Please call the gym to sign up. Beginning December 4.
Darwin! Here’s a good one from the Internet. Grunting!
CrossFit
Max rounds in 20 minutes of:
5 dead-lifts
5 hang power cleans
5 front squats
5 push presses
5 back squats
Gracie Barra Jiu-Jitsu
While Daniel is in Brazil for the holidays we’ll practice what we’ve been training so far.
Muay Thai Kickboxing
Throws and combinations
Commando Krav Maga
Fundamentals: Continue ground fighting
Posted by Dan Raabe at 6:32 am | Comments (0)
The challenge to change your life!
News
Here’s the 8th part of the CrossFit Kids series by Cyndi Rodi. “Functional Fitness”. Again this is good information if you have kids in or wanting to participate in the program.
Holiday Specials -If you want to take advantage of these offers please either call the gym or send us your email address and we’ll respond by email.
New Classes: How about CrossFit at 7:00 AM, Pilates mat stretching at 7:00 AM and Muay Thai Kickboxing at 10:00. Please call the gym to sign up. Beginning December 4.
Darwin! Here’s a good one from the Internet. Grunting!
CrossFit
Tabata Drills:
Pull-ups
Lunge
Sit-ups
Box jumps
Gracie Barra Jiu-Jitsu
While Daniel is in Brazil for the holidays we’ll practice what we’ve been training so far.
Muay Thai Kickboxing
Throws and combinations
Commando Krav Maga
Fundamentals: Continue ground fighting
Posted by Dan Raabe at 6:31 am | Comments (0)
The challenge to change your life!
News
Here’s the 8th part of the CrossFit Kids series by Cyndi Rodi. “Functional Fitness”. Again this is good information if you have kids in or wanting to participate in the program.
Holiday Specials -If you want to take advantage of these offers please either call the gym or send us your email address and we’ll respond by email.
New Classes: How about CrossFit at 7:00 AM, Pilates mat stretching at 7:00 AM and Muay Thai Kickboxing at 10:00. Please call the gym to sign up. Beginning December 4.
Darwin! Here’s a good one from the Internet. Grunting!
CrossFit
6×6 Back squat
6×10 Ring dips
6×20 Push-ups
Finish: Handstands 5 minutes of practice
Gracie Barra Jiu-Jitsu
While Daniel is in Brazil for the holidays we’ll practice what we’ve been training so far.
Muay Thai Kickboxing
Throws and combinations
Commando Krav Maga
Fundamentals: Continue ground fighting
Posted by Dan Raabe at 6:28 am | Comments (0)
The challenge to change your life!
News
Here’s the 8th part of the CrossFit Kids series by Cyndi Rodi. “Functional Fitness”. Again this is good information if you have kids in or wanting to participate in the program.
Holiday Specials -If you want to take advantage of these offers please either call the gym or send us your email address and we’ll respond by email.
New Classes: How about CrossFit at 7:00 AM, Pilates mat stretching at 7:00 AM and Muay Thai Kickboxing at 10:00. Please call the gym to sign up. Beginning December 4.
Darwin! Here’s a good one from the Internet. Grunting!
CrossFit
Adults
10 Rounds for time of:
15 Kettlebell swing
30 Sit-ups
Kids
3 rounds for time of:
3 Pole climb
10 Sit-ups
15 Squats
20 Lunge
Gracie Barra Jiu-Jitsu
While Daniel is in Brazil for the holidays we’ll practice what we’ve been training so far.
Muay Thai Kickboxing
Throws and combinations
Commando Krav Maga
Fundamentals: Continue ground fighting
Posted by Dan Raabe at 6:27 am | Comments (0)
The challenge to change your life!
News
Here’s the 8th part of the CrossFit Kids series by Cyndi Rodi. “Functional Fitness”. Again this is good information if you have kids in or wanting to participate in the program.
Holiday Specials -If you want to take advantage of these offers please either call the gym or send us your email address and we’ll respond by email.
New Classes: How about CrossFit at 7:00 AM, Pilates mat stretching at 7:00 AM and Muay Thai Kickboxing at 10:00. Please call the gym to sign up. Beginning December 4.
Darwin! Here’s a good one from the Internet. Grunting!
CrossFit
Adults
5×5 Deadlift
5×5 Push-press
100 Sit-ups
Finish: 3×3 Heavy bags
TJ dl = 205; pp = 100
Dan dl = 155; pp = 95
Katie dl = 60; pp = 45
Mark F. dl = 155; pp = 120
Mark R. dl = 155; pp = 115
Chris dl = 180; pp = 100
Cashin dl = 150; pp = 100
Susan S. dl = 80; pp = 40
Gracie Barra Jiu-Jitsu
While Daniel is in Brazil for the holidays we’ll practice what we’ve been training so far.
Muay Thai Kickboxing
Throws and combinations
Commando Krav Maga
Fundamentals: Continue ground fighting
Posted by Dan Raabe at 6:19 am | Comments (0)
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