April 19th, 2008
WOD

Crossfit

Tabata Drills (8 sets of 20 seconds on and 10 seconds rest) 1 minute between exercises.

wall ball shots
ball slams
sledge hits
burpees
jump rope singles

Any place that anyone can learn something useful from someone with experience is an educational institution.
-Al Capp

Dan 10, 10, 10, 5, 20

Julia 4, 8, 8, 4, 11

Jeffrey B. 10, 10, 10, 8, 40 (4 reps each drill)

Kids workout : (10 minutes)
Box Jump -2 boxes
1 leg hop
Bar jump
Tire jump
Walking ball slam
2 Pull-ups

Gracie Barra Jiu Jitsu

Monday and Tuesday: Headlock escape, breaking the guard -on knees, bull fight
Wednesday and Thursday: Bear hug escape, Clinch, hip throw, breaking the guard -standing up, double arms under
Friday: Open class and practice

Muay Thai Kickboxing

Fundamentals -punch, kicks, basic elbows

Commando Krav Maga

Fundamentals

Parkour

Sundays. Fly through the air. Learn the art of movement. 11:00-13:00 and 13:00-15:00.