May 17th, 2008
WOD

Crossfit

4 rounds of:
400 meter run
15 Deadlifts
10 Ring dips
5 pushups

Finish: Partner carry 20 steps x2 or 50 jumps max height.

“I am thankful for laughter, except when milk comes out of my nose.”   -Woody Allen

Michael 13:10
Jordan 13:10
Dan 15:09
Frank 15:15
Danny 19:15
Carla 16:50

Gracie Barra Jiu Jitsu

Monday and Tuesday: Safe Clinch, Side mount to mount, Mount bridge escape from head lock
Wednesday and Thursday: Ready stance, Head cover punch, Escape from front choke, Mount elbow escape
Friday: Open class and practice
New classes open: M-W-F at 11:00 and Saturday at 12:00

Muay Thai Kickboxing

Fundamentals -punch, kicks, basic elbows

Commando Krav Maga

Fundamentals: Choke defense, punch defense

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.