May 23rd, 2008
WOD

Crossfit

Friday May 23
5 rounds for time:
20 KB snatch (go heavy)
15 chin ups
20 push ups

Finish: 200 meter run
100 jumps to the chin-up bars

I get so tired listening to one million dollars here, one million dollars there, it’s so petty. -Imelda Marcos

Dan 14:21
Jeffrey 10:25
Ramon 15:22

Gracie Barra Jiu Jitsu

Monday and Tuesday: Escape from rear bear hug over the arms, hooks from the turtle
Wednesday and Thursday: Escape from the rear baerr hug under the arm + double leg clinch, sprawl and spinning to the back with hooks, rear naked choke
Friday: Open class and practice
New classes open: M-W-F at 11:00 and Saturday at 12:00
Kids classes open for summer at 10:00, 15:30, 14:30

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.