October 8th, 2008
WOD

Your Community for Strength Training and Martial Arts Skills 

News

“Champions Train with Champions…” 

Sapao is training at the gym October 6-18, 2008. October 11 is the open seminar. All academies are invited. Book your space early.

“ …You wait 9 months to be born, you can wait one more month to learn this Jiu-Jitsu move. Don’t be impatient…” 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

Tabata Drills

Renegade Rows

Ring Dips

KB pull-ups

Sit-ups

Finish:

3 sets of 1 minute of:

Ropes

Farmers Walk

Touch Ball Abs

Justin 4-2-1-5

Callie 8-2-1-6

Dan 6-4-1-10

Kids

5 Ring pull-ups

10 Ball slams

15 Squats

1 Pole climb

Miwa 5:38

Izumi 6:15

Miho 9:22

Brandon 7:00

Isabella 9:20

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

October 7th, 2008
WOD

Your Community for Strength Training and Martial Arts Skills 

News

“Champions Train with Champions…” 

Sapao is training at the gym October 6-18, 2008. October 11 is the open seminar. All academies are invited. Book your space early.

“I worked with Sapao last night and I learned a whole new transition that improves my game. I can’t wait for class tonight.” MC

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 of:

20 Thrusters

20 Pyramid squats

20 Push-ups

1 Rope climb

Sapao 16:40

Katie 17:10

TJ 11:05 OT

Mark  23:20

Cashin 24:00

Callie  24:10

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

October 6th, 2008
WOD

Your Community for Strength Training and Martial Arts Skills 

News

“Champions Train with Champions…” 

Sapao is training at the gym October 6-18, 2008. October 11 is the open seminar. All academies are invited. Book your space early.

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

For time:

100 Pull-ups

100 Box high push-ups

100 Wall ball

100 Squats

Finish: firemans carry 4 laps

“If you are going through hell, keep going.”
- Sir Winston Churchill (1874-1965)

Greg 15:00

TJ  13:28

Kids

3 Rounds

5 Boxes

10 Tire jumps

15 Sit-ups

20 Jump ropes

Miho 8:22

Brandon 8:00

Miwa  9:47

Izumi 9:30

Isabella 9:10

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

October 4th, 2008
WOD

Your Community for Strength Training and Martial Arts Skills 

News

“Champions Train with Champions…” 

Sapao is training at the gym October 6-18, 2008. October 11 is the open seminar. All academies are invited. Book your space early.

details here

Working with kids has significantly influenced my beliefs about my role as a CrossFit coach. Designing and implementing appropriate programming for children and teens has really honed my general training skills. Read more of “The Inherent Responsibilities of Training Children and Teens”

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 of:

30 KB Snatch

20 Suitcase deadlifts

10 Goblet squats

Finish: handstand practice

Mark 31

Joel 21:20

Gracie Barra Jiu Jitsu

Monday and Wednesday (9a)
Tuesday and Thursday (9b)

Muay Thai Kickboxing

Defense to Offense; Knees and low attacks

Commando Krav Maga

Fundamentals:  Ground work, knife attacks

October 3rd, 2008
WOD

Your Community for Strength Training and Martial Arts Skills 

News

“Champions Train with Champions…” 

Sapao is training at the gym October 6-18, 2008. October 11 is the open seminar. All academies are invited. Book your space early.

details here

Working with kids has significantly influenced my beliefs about my role as a CrossFit coach. Designing and implementing appropriate programming for children and teens has really honed my general training skills. Read more of “The Inherent Responsibilities of Training Children and Teens”

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 (9a)
Tuesday and Thursday (9b)

Muay Thai Kickboxing

Defense to Offense; Knees and low attacks

Commando Krav Maga

Fundamentals:  Ground work, knife attacks

October 2nd, 2008
WOD

Your Community for Strength Training and Martial Arts Skills 

News

“Champions Train with Champions…” 

Sapao is training at the gym October 6-18, 2008. October 11 is the open seminar. All academies are invited. Book your space early.

details here

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Working with kids has significantly influenced my beliefs about my role as a CrossFit coach. Designing and implementing appropriate programming for children and teens has really honed my general training skills. Read more of “The Inherent Responsibilities of Training Children and Teens”

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

Max rounds in 20 minutes of:

50 KB swings (1 pood)

50 Push-ups

50 Box jumps

Finish: 3×3 heavy bag with squat-kicks in the 1 minute intervals

TJ 3 2/3

Katie 2 2/3

Dan 1 2/3

Callie 1 2/3

Cashin 2

Gracie Barra Jiu Jitsu

Monday and Wednesday (9a)
Tuesday and Thursday (9b)

Muay Thai Kickboxing

Defense to Offense; Knees and low attacks

Commando Krav Maga

Fundamentals:  Ground work, knife attacks

October 1st, 2008
WOD

Your Community for Strength Training and Martial Arts Skills 

News

Sapao is coming. October 6-18, 2008. “Champions Train with Champions…”

details here

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Working with kids has significantly influenced my beliefs about my role as a CrossFit coach. Designing and implementing appropriate programming for children and teens has really honed my general training skills. Read more of “The Inherent Responsibilities of Training Children and Teens”

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 Drills:

KB SDHP

Pull-ups

Push-ups

Jumping squats

Brad 10-4-8-8

Justin 6-6-2-4

Kids

Tabata drills:

Push-ups

Frog Jumps

Ring Pull-ups

Farmers walk

Isabelle

Miwa

Miho

Izumi

Brandon

Gracie Barra Jiu Jitsu

Monday and Wednesday (9a)
Tuesday and Thursday (9b)

Muay Thai Kickboxing

Defense to Offense; Knees and low attacks

Commando Krav Maga

Fundamentals:  Ground work, knife attacks

September 23rd, 2008
Carlos Sapao Ban

Event Times:

Event Details:

Champions Train with Champions

Imagine an “impassable guard”. Imagine bringing your game to a new level. Imagine training with the holder of 10 International Gold Medals. This is Sapao. Train on Saturday October 11. Gi in the morning and no-Gi in the afternoon. All athletes from all area academies are welcome. The seminar is $125 pre-paid and $135 on training day. Morning and afternoon sessions add $25.

*All prepaid sign-ups can drop into the gym to train for a nominal cost during the week preceeding and after the training. This is the best chance ever to develop our skills.

If you miss this seminar your Jiui-Jitsu will miss the mark. Sapao loves to instruct and he loves the game. His next step, UFC? Call the gym (303) 368-4900 or email dan dan@gymriki.com.