September 17th, 2008
WOD

Your Community for Strength Training and Martial Arts Skills 

News

“Mentally, CrossFit is hard. Physically too, of course, but I think that part of the reason so many people don’t do CrossFit is because of the mental toughness it takes to complete a workout.” Read Mental Strength by Mike Houghton

Friends of Friends and Family…  If you book time with me weekdays from 1-3 pm I’ll do 1/2 hour intro trainings for free between now and September 30. Call me at the gym 303-368-4900 or email me at dan@gymriki.com to get yourself on the schedule.

Crossfit

Tabata shiki:

KB snatch

Push-ups

Box jumps

Ring dips

Bus drivers

Finish: 3×3 on the heavy bags with sit-ups in between

Brad 9-8-5-1-11

Matt 9-12-10 Sit-ups-1-9

Ryan 9-9-7-1-13

Kids:

3 rounds of

2 Laps medicine ball carry (small balls)

Ring pull-ups

Group tire flip (1 lap)

Brandon 8:36

Isabelle 8:50

Gracie Barra Jiu Jitsu

Monday and Wednesday (7a)
Tuesday and Thursday (7b)

Muay Thai Kickboxing

Kicks

Commando Krav Maga

Fundamentals:  choke defense + conditioning