September 27th, 2008
WOD
Your Community for Strength Training and Martial Arts Skills
News
Sapao is coming. October 6-18, 2008. “Champions Train with Champions…”
“CrossFit is a core strength and conditioning program.” We have designed our program to elicit as broad an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fi tness domains. They are Cardiovascular and Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy. Read Foundations from the CrossFit library.
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
3 sets of
100 Meter run
5 Back squat
100 Meter run
10 Dead-hang pull-ups
100 Meter run
20 Push-ups
End lap 200 Meter run
Mark 13:16
Callie 14:50
Dan 19:07
Isaac 11:57 (2 rounds)
Tom 4:37 (1 round)
Gracie Barra Jiu Jitsu
Monday and Wednesday (8a)
Tuesday and Thursday (8b)
Muay Thai Kickboxing
Defense to Offense; Knees and low attacks
Commando Krav Maga
Fundamentals: Ground work, knife attacks
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