October 28th, 2008
Workout of the Day

It’s Time to Change Your Life!

News

Cardio-Vascular and Respiratory Endurance in CrossFit Kids

This article by Cyndi Rodi is very good. It’s part of CrossFit Kids 101. Thanks Cyndi for letting me use it.

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

5 Sets of:

10 Sumo deadlift high pull
20 Plyo push-ups
30 KB swing
40 KB clean

Katie  29:49

TJ 29:49

Callie 33:25

Cashin 30:03

Gracie Barra Jiu Jitsu

Monday and Wednesday (13a)
Tuesday and Thursday (13b)

Muay Thai Kickboxing

Balance and Knees

Commando Krav Maga

Fundamentals:  guns