October 13th, 2008
WOD

Your Community for Strength Training and Martial Arts Skills 

News

“Champions Train with Champions…” 

Thank you Sapao. You’ve focused our minds and our team on the goal ahead. Jiu-Jitsu is as broad as its history is long.

The training goes on. You can still book private time with Sapao. Call the gym at (303) 368-4900. Regular class is at 18:30 and the kids class is at 16:30 Monday thru Friday. Imagine having Sapao train the kids. This is the week!

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 October 30. Call me at the gym 303-368-4900 or email me at dan@gymriki.com to get yourself on the schedule.

Crossfit

21-15-9 of:

Suitcase Deadlift

KB Swing

Box Jumps

Push-ups

Weighted lunge (1 pood each arm)

Finish:

 100 Sledge hammers

TJ 14:40

Kate 15:02

Dan 22:35

Jared 22:34

Callie 26:02

Cashin 26:20

Kids

3 rounds of:

10 Back squats

10 Ring pull-ups

10 Walking Lunge

Miwa 4:39

Brandon 5:15

Isabella 6:00

Gracie Barra Jiu Jitsu

Monday and Wednesday (11a)
Tuesday and Thursday (11b)

Muay Thai Kickboxing

Basic strikes, Jab-Cross combo,

Commando Krav Maga

Fundamentals:  Ground work