November 10th, 2008
Workout of the Day

The challenge to change your life!

News

Here’s the 3rd part of the CrossFit Kids series by Cyndi Rodi. “Flexibility in CrossFit Kids”. Download this and have a good read.

CrossFit

Max sets in 20 minutes of:

10 Pull-ups
10 x Thrusters

Dan 6

Jordan 8

Kids

3 sets of
10 Ring pull-ups
10 Walking lunge
10 Tire jumps

Miwa 4:44

Miho 2:44

Izumi 6:03

Brandon 2:44

Isabella 3:28

Gracie Barra Jiu-Jitsu

Monday and Wednesday (16a)
Tuesday and Thursday (16b)

Muay Thai Kickboxing

Perfect the kicks

Commando Krav Maga

Fundamentals:  Guns defense