Archive for October, 2008
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October 20th, 2008
WOD
Your Community for Strength Training and Martial Arts Skills
News
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
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 of:
KB Swings
Knees to elbows
Ring dips
Ball slams
Tire flips
Jordan 39:00
Kids
3 rounds of:
10 Tire jumps
5 Ring pull-ups
1 Rope climb
Brandon 5:15
Miho 5:55
Miwa 5:55
Isabella 6:36
Izumi 8:20
Gracie Barra Jiu Jitsu
Monday and Wednesday (12a)
Tuesday and Thursday (12b)
Muay Thai Kickboxing
Basic strikes, Jab-Cross combo,
Commando Krav Maga
Fundamentals: Ground work
Posted by Dan Raabe at 6:50 am | Comments (0)
October 18th, 2008
WOD
Your Community for Strength Training and Martial Arts Skills
News
Today is the RMBJJ competition at Arvada High School, 7951 West 65th Avenue, Arvada, CO 80004. There is no training today. Please come and support our team. The Brazilian Jiu-Jitsu action starts at 9:00.
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
Rest day
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
Posted by Dan Raabe at 6:45 am | Comments (0)
October 17th, 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
For time:
100 KB swings
100 Goblet squats
100 KB swings
100 Wall ball
100 KB swings
Jordan 25:20
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
Posted by Dan Raabe at 6:45 am | Comments (0)
October 16th, 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
5 rounds of:
10 Deadlift
20 KB snatch
30 Wall ball
50 Singles
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
Posted by Dan Raabe at 6:44 am | Comments (0)
October 15th, 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
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 of:
KB Swings
Knees to elbows
Ring dips
Ball slams
Tire flips
Kids
3 rounds of:
Box jumps
10 Push-ups
1 Pole climb
Izumi 8:12
Miho 8:18
Miwa 8:46
Brandon 8:50
Isabella 9:03
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
Posted by Dan Raabe at 6:43 am | Comments (0)
October 14th, 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
Tabata Drills:
Push-ups
Pull-ups
Thrusters
Push-ups
Squats
Box jumps
TJ 11-1-4-7-15-7
Katie 12-1-4-12-15-5
Daniel 12-8-6-16-10-6
Justin 3-8-2-3-5-3
Callie 4-4-8-3-15-12
Coral 5-8-8-3-9-4
Carla 7-6-3-7-10-6
Mark 17-11-6-10-15-9
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
Posted by Dan Raabe at 6:18 am | Comments (0)
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
Posted by Dan Raabe at 6:41 am | Comments (0)
October 11th, 2008
WOD
Your Community for Strength Training and Martial Arts Skills
News
“Champions Train with Champions…”
The Sapao Seminar is today. Go to the Seminar link on the menu and book your spot. This seminar is not to be missed.
“…amazing…I can do ‘that’…” DR
details here
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
Rest day for CrossFit -Please come to the Jiu-Jitsu seminar.
Gracie Barra Jiu Jitsu
Monday and Wednesday (10a)
Tuesday and Thursday (10b)
Muay Thai Kickboxing
Basic strikes, Jab-Cross combp,
Commando Krav Maga
Fundamentals: Ground work, various attacks
Posted by Dan Raabe at 6:32 am | Comments (0)
October 10th, 2008
WOD
Your Community for Strength Training and Martial Arts Skills
News
“Champions Train with Champions…”
The Sapao Seminar is in one (1) day. Go to the Seminar link on the menu and book your spot. This seminar is not to be missed.
“…on the mat you work, when you win the tournament celebrate…” Sapao
details here
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 Rounds for time:
20 Suitcase deadlift
30 Goblet squats
40 push-ups
Gracie Barra Jiu Jitsu
Monday and Wednesday (10a)
Tuesday and Thursday (10b)
Muay Thai Kickboxing
Basic strikes, Jab-Cross combp,
Commando Krav Maga
Fundamentals: Ground work, various attacks
Posted by Dan Raabe at 6:01 am | Comments (0)
October 9th, 2008
WOD
Your Community for Strength Training and Martial Arts Skills
News
“Champions Train with Champions…”
The Sapao Seminar is in two (2) days. Go to the Seminar link on the menu and book your spot. This seminar is not to be missed.
“You need teamwork and you need focus -that’s Jiu-Jitsu.” Sapao
details here
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 rounds of:
5 Deadlift
5 Push-press
5 Back squat
Finish:
100 KB one hand swings -change hands each swing
TJ 6:10
Katie 6:34
Cashin 7:00
Callie 8:30
Justin 10:00
Gracie Barra Jiu Jitsu
Monday and Wednesday (10a)
Tuesday and Thursday (10b)
Muay Thai Kickboxing
Basic strikes, Jab-Cross combp,
Commando Krav Maga
Fundamentals: Ground work, various attacks
Posted by Dan Raabe at 6:14 am | Comments (0)
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