Phone: 303.880.4641
info@gymriki.com
| M | T | W | T | F | S | S |
|---|---|---|---|---|---|---|
| 1 | 2 | 3 | 4 | 5 | 6 | |
| 7 | 8 | 9 | 10 | 11 | 12 | 13 |
| 14 | 15 | 16 | 17 | 18 | 19 | 20 |
| 21 | 22 | 23 | 24 | 25 | 26 | 27 |
| 28 | 29 | 30 | ||||
| « Mar |
|
May » |
Tabata drills:
200 meters run
Pull-ups
Push-ups
Sit-ups
200 meters run
Frank 4-2-2
Ramon 16-5-5
Jeffrey 12-6-10
Carla 7-10-7
Danny 5-4-6
Mark 5-12-10
Fundamentals
Fundamentals -punch, kicks, basic elbows
Fundamentals
Sundays. Fly through the air. Learn the art of movement. 11:00-13:00 and 13:00-15:00.
Posted by Dan Raabe at 5:44 am | Comments (0)5 reps for time of:
10 Push press
20 Box jumps
10 Ring dips
Then 100 push-ups
Experience is that marvelous thing that enables you recognize a mistake when you make it again.
-F. P. Jones
Jordan 25:30
Julia 23:00
Jeffrey 24:00
Fundamentals
Fundamentals -punch, kicks, basic elbows
Fundamentals
Sundays. Fly through the air. Learn the art of movement. 11:00-13:00 and 13:00-15:00.
Posted by Dan Raabe at 5:00 am | Comments (0)Complete 3 sets of 1 minute reps of the series:
Goblet squats, 24 kg (16 kg)
Pull-ups
Jump rope singles
Sit-ups
Ball slams
Don’t panic. The Earth is just being demolished for a hyperspace bypass.
-The Hitchhiker’s Guide to the Galaxy
All completed the exercise in 15 minutes. Good work today!
TJ
Frank
Ramon
Dan Greg
Jordan
Carla
Danny
Fundamentals
Fundamentals -punch, kicks, basic elbows
Fundamentals
Sundays. Fly through the air. Learn the art of movement. 11:00-13:00 and 13:00-15:00.
Posted by Dan Raabe at 5:49 am | Comments (0)Sundays. Fly through the air. Learn the art of movement. 11:00-13:00 and 13:00-15:00.
“Elizabeth”
21-15-9 reps of:
Clean 135 pounds
Ring dips
Life belongs to the living, and he who lives must be prepared for changes.
-Johann Wolfgang von Goethe
Carla 9:40
Jordan 9:45
Danny 10:40
Paul 13:06
Michael 14:32
Dan 10:05
Monday and Tuesday: Bear hug escape, Head lock escape,
Wednesday and Thursday: Guillotine, Head lock on the ground
Friday: Open class and practice
Fundamentals -punch, kicks, basic elbows
Fundamentals
Sundays. Fly through the air. Learn the art of movement. 11:00-13:00 and 13:00-15:00.
Posted by Dan Raabe at 5:29 am | Comments (0)Deadlift 3-3-3-3-3 reps.
Judgement comes from experience, and experience comes from bad judgement.
-Simon Bolivar
Monday and Tuesday: Bear hug escape, Head lock escape,
Wednesday and Thursday: Guillotine, Head lock on the ground
Friday: Open class and practice
Fundamentals -punch, kicks, basic elbows
Fundamentals
Sundays. Fly through the air. Learn the art of movement. 11:00-13:00 and 13:00-15:00.
Posted by Dan Raabe at 5:27 am | Comments (0)
5 rounds for time of:
20 Knees to elbows
20 Thrusters
20 Power KB swings
If I had to live my life again, I’d make the same mistakes, only sooner.
-Tallulah Bankhead
Ramon 30:00 (3 1/3 rounds)
TJ 21:38
Carla 24:34 (PVC)
Jordan 28:35
Dan 22:01
Gracie Barra Jiu Jitsu
Monday and Tuesday: Bear hug escape, Head lock escape,
Wednesday and Thursday: Guillotine, Head lock on the ground
Friday: Open class and practice
Fundamentals -punch, kicks, basic elbows
Fundamentals
Sundays. Fly through the air. Learn the art of movement. 11:00-13:00 and 13:00-15:00.
Posted by Dan Raabe at 12:01 am | Comments (0)
Crossfit10-9-8-7-6-5-4-3-2-1 reps of:
200m run then
#pushups
#sit-ups
#squats
Electricity is really just organized lightning.
-George Carlin
Ramon 18:01
Rob 11:10
Danny 25:02
Jeffrey 10:50
Dan 14:30
Monday and Tuesday: Bear hug escape, Head lock escape,
Wednesday and Thursday: Guillotine, Head lock on the ground
Friday: Open class and practice
Fundamentals -punch, kicks, basic elbows
Fundamentals
Sundays. Fly through the air. Learn the art of movement. 11:00-13:00 and 13:00-15:00.
Posted by Dan Raabe at 10:18 am | Comments (0)5 rounds for time of:
25 kettle bell snatch
25 Box jumps
100 Meter waiters walk
50 singles
No matter how great your triumphs or how tragic your defeats -approximately one billion Chinese couldn’t care less…
-Lazlo’s Chinese Relativity Axiom
Marc 12:48 (2 rounds -great for a first time workout)
TJ 19:44
Mark 22:15
Julia 23:16
Jordan 24:05
Carla 25:06
Danny 26:10
Fundamentals
Fundamentals -punch, kicks, basic elbows
Fundamentals
Sundays. Fly through the air. Learn the art of movement. 11:00-13:00 and 13:00-15:00.
Posted by Dan Raabe at 5:31 am | Comments (0)Max rounds in 20 minutes:
200 meter run
5 deadhang pullups
10 ball slams
20 pushups
then 3 3-minute rounds on the heavy bag
What is a committee? A group of the unwilling, picked from the unfit, to do the unnecessary.
-Mark Twain
TJ 6 1/4
Dan 6 3/4
Raul 4 3/4
Carla 7
Jordan 8
Fundamentals
Fundamentals -punch, kicks, basic elbows
Fundamentals
Sundays. Fly through the air. Learn the art of movement. 11:00-13:00 and 13:00-15:00.
