Archive for March, 2008
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March 17th, 2008
WOD
The gym is open and classes have begun. Sign up for a personal intro training session. You’ve got the right stuff, learn how to use it.
CrossFit
Workout: 10 rounds of 15 reps of Deadlift + pushups
There was never a genius without a tincture of madness.
Aristotle
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
Posted by Dan Raabe at 3:35 pm | Comments (0)
March 15th, 2008
WOD
CrossFit
Workout: Tabata drills 8x rounds (20 seconds of work and 10 seconds rest). Record the total number of reps for each exercise and take a 1 minute rest between exercises.
Pushups + Sit-ups + Jumping Squats (45# bar) + Ball Slams + KB Swings
The self is a dance, constantly in motion.
- Gabrielle Roth
Jordan: 90 + 78 + 70 +63 + 40
Dan: 95 + 76 + 45 + 89 + 75
Kids workout: (10 minutes continuous) 1 ring pull-up + 3 box climb and jump + 10 pole jumps + 4 steps x 4 sand ball throw (4# sand ball).
Miwa 8 reps
Izumi 7 reps
Miho 6 reps
Gracie Barra JiuJitsu
Competition workout. New members are invited to attend. This is advanced.
Muay Thai Kickboxing
Basics :
Jab and Cross + Balance + Pad work…
Commando Krav Maga
Choke defense + escape
Posted by Dan Raabe at 9:00 am | Comments (0)
March 13th, 2008
WOD
CrossFit
Workout: 25-15-10 of
Box jumps + Jumping pull-ups + KB Swings + Walking lunge (20 steps) + Knees to elbows + Push press + Back extensions + Wall ball (16#) + Burpees + Double unders.
Have fun -you’re going to love it.
Today is the tomorrow you worried about yesterday.
- Dale Carnegie
Marcus 23:50
Dan 37:30
Workout: 20-10-5 of
Jumping pull-ups + Walking lunge (15 steps) + Push press (45# bar) + Back extensions + Double unders
Jordan 15:30
Carla 19:10
Gracie Barra JiuJitsu
Competition workout. New members are invited to attend. This is advanced.
Muay Thai Kickboxing
Basics :
Jab and Cross + Balance + Pad work…
Commando Krav Maga
Choke defense + escape
Posted by Dan Raabe at 9:00 am | Comments (0)
March 5th, 2008
WOD
Gym News
We are opening on Saturday March 8. It’s time to work out.
CrossFit
On the clock one exercise each for 10 minutes. If you complete the exercise in the 10 minute interval you can rest until the next interval.
50 pull-ups
50 box jumps
50 push-ups
50 wall ball shots
“It’s not too far, it just seems like it is.” Yogi Berra
JiuJitsu
Competition workout. New members are invited to attend. This is advanced.
Muay Thai Kickboxing
All classes will start soon. Email us for information, early sign-up and personal workouts.
Commando Krav Maga
Basics. Be ready for anything.
Parkour
On Sunday 11:00 - 13:00 and 13:00-15:00 Look on ths site before you come for the workout. It’s very much up in the air…
Posted by Dan Raabe at 10:18 pm | Comments (0)
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