Archive for November, 2008
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The challenge to change your life!
News
Here’s the 5th part of the CrossFit Kids series by Cyndi Rodi. “Agility in CrossFit Kids”. All of this information is key to our Kids exercise program.
Holiday Specials -If you want to take advantage of these offers please either call the gym or send me your email address and I’ll respond with a newsletter by email.
New Classes How about CrossFit at 7:00 AM, Pilates mat stretching at 7:00 AM and Muay Thai Kickboxing at 10:00. Please call the gym to sign up. Beginning December 4.
CrossFit
Adults
5 Pull-up ladders
5 Push-up ladders
100 KB swings
100 Sledge hammers
Gracie Barra Jiu-Jitsu
…remember this Thursday and Friday there is no class
Monday and Thursday(2a)
Wednesday (submissions -no Gi)
Tuesday and Friday (2b)
Saturday (Review of 2a and 2b)
Muay Thai Kickboxing
Throws and combinations
Commando Krav Maga
Fundamentals: Guns defense -rear; ground-work
Posted by Dan Raabe at 6:28 am | Comments (0)
The challenge to change your life!
Have a safe holiday from all of us at the gym… We’ll be open on Saturday.
News
Here’s the 5th part of the CrossFit Kids series by Cyndi Rodi. “Agility in CrossFit Kids”. All of this information is key to our Kids exercise program.
Holiday Specials -If you want to take advantage of these offers please either call the gym or send me your email address and I’ll respond with a newsletter by email.
New Classes How about CrossFit at 7:00 AM, Pilates mat stretching at 7:00 AM and Muay Thai Kickboxing at 10:00. Please call the gym to sign up. Beginning December 4.
CrossFit
Gracie Barra Jiu-Jitsu
…remember this Thursday and Friday there is no class
Monday and Thursday(2a)
Wednesday (submissions -no Gi)
Tuesday and Friday (2b)
Saturday (Review of 2a and 2b)
Muay Thai Kickboxing
Throws and combinations
Commando Krav Maga
Fundamentals: Guns defense -rear; ground-work
Posted by Dan Raabe at 6:38 am | Comments (0)
The challenge to change your life!
Have a safe holiday from all of us at the gym… We’ll be open on Saturday.
News
Here’s the 5th part of the CrossFit Kids series by Cyndi Rodi. “Agility in CrossFit Kids”. All of this information is key to our Kids exercise program.
Holiday Specials -If you want to take advantage of these offers please either call the gym or send me your email address and I’ll respond with a newsletter by email.
New Classes How about CrossFit at 7:00 AM, Pilates mat stretching at 7:00 AM and Muay Thai Kickboxing at 10:00. Please call the gym to sign up. Beginning December 4.
CrossFit
Gracie Barra Jiu-Jitsu
…remember this Thursday and Friday there is no class
Monday and Thursday(2a)
Wednesday (submissions -no Gi)
Tuesday and Friday (2b)
Saturday (Review of 2a and 2b)
Muay Thai Kickboxing
Throws and combinations
Commando Krav Maga
Fundamentals: Guns defense -rear; ground-work
Posted by Dan Raabe at 6:35 am | Comments (0)
The challenge to change your life!
News
Here’s the 5th part of the CrossFit Kids series by Cyndi Rodi. “Agility in CrossFit Kids”. All of this information is key to our Kids exercise program.
Holiday Specials -If you want to take advantage of these offers please either call the gym or send me your email address and I’ll respond with a newsletter by email.
New Classes How about CrossFit at 7:00 AM, Pilates mat stretching at 7:00 AM and Muay Thai Kickboxing at 10:00. Please call the gym to sign up. Beginning December 4.
CrossFit
Adults
5 Rounds for time:
20 KB swings
20 Renegade lunge
20 MB sit-ups
Finish: Ladder pull-ups or 3×3 on the heavy bags
Greg 16:23
Tony 14:58
Andy 16:43
Chris 15:44
Chad 15:31
Alex 24:00
Mark 26:00 (4 1/2)
Ashley 26:00
Sam 25:43
Kayla 25:57
Kids
3 rounds for time
2 Laps frog hops
10 Ball slams
Gracie Barra Jiu-Jitsu
…remember this Thursday and Friday there is no class
Monday and Thursday(2a)
Wednesday (submissions -no Gi)
Tuesday and Friday (2b)
Saturday (Review of 2a and 2b)
Muay Thai Kickboxing
Throws and combinations
Commando Krav Maga
Fundamentals: Guns defense -rear; ground-work
Posted by Dan Raabe at 10:25 am | Comments (0)
The challenge to change your life!
News
Here’s the 5th part of the CrossFit Kids series by Cyndi Rodi. “Agility in CrossFit Kids”. All of this information is key to our Kids exercise program.
Holiday Specials -If you want to take advantage of these offers please either call the gym or send me your email address and I’ll respond with a newsletter by email.
New Classes How about CrossFit at 7:00 AM, Pilates mat stretching at 7:00 AM and Muay Thai Kickboxing at 10:00. Please call the gym to sign up. Beginning December 4.
CrossFit
Adults
Tabata Drills
Thrusters
Lunge
Push-ups
Box jumps
Dan 5-10-8-5
TJ 7-7-9-8
Katie 4-7-9-7
Gracie Barra Jiu-Jitsu
…remember this Thursday and Friday there is no class
Monday and Thursday(2a)
Wednesday (submissions -no Gi)
Tuesday and Friday (2b)
Saturday (Review of 2a and 2b)
Muay Thai Kickboxing
Throws and combinations
Commando Krav Maga
Fundamentals: Guns defense -rear; ground-work
Posted by Dan Raabe at 6:22 am | Comments (0)
The challenge to change your life!
News
Here’s the 5th part of the CrossFit Kids series by Cyndi Rodi. “Agility in CrossFit Kids”. All of this information is key to our Kids exercise program.
CrossFit
Adults
Max sets in 20 minutes of:
10 L-ring pull-ups
10 Back squat
10 KB bottom-up press
10 Farmers walk
Katie 4
TJ 4 1/2
Jordan 3 1/4
Chris 3 1/2
Andy 3
Mark 3
Isaac 3
Kids
3 sets of:
10 Ring push-ups
Run the boxes
10 Tire jumps
Finish: Rope pull
Brandon 6:03
Izumi 7:50
Miho 9:18
Miwa 9:48
Isabella 8:19
Gracie Barra Jiu-Jitsu
Monday and Thursday(2a)
Wednesday (submissions -no Gi)
Tuesday and Friday (2b)
Saturday (Review of 2a and 2b)
Muay Thai Kickboxing
Throws and combinations
Commando Krav Maga
Fundamentals: Guns defense -rear; ground-work
Posted by Dan Raabe at 6:29 am | Comments (0)
The challenge to change your life!
News
Here’s the 4th part of the CrossFit Kids series by Cyndi Rodi. “Strength in CrossFit Kids”. This is very good information.
CrossFit
Adults
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
Dead-lift
Renegade rows
Renegade squats
Sit-ups
Dan 31:09
Mark 28:27
Gracie Barra Jiu-Jitsu
Monday and Wednesday (1a)
Tuesday and Thursday (1b)
Muay Thai Kickboxing
Perfect the Clinch
Commando Krav Maga
Fundamentals: Guns defense -rear
Posted by Dan Raabe at 6:14 am | Comments (0)
The challenge to change your life!
News
Here’s the 4th part of the CrossFit Kids series by Cyndi Rodi. “Strength in CrossFit Kids”. This is very good information.
CrossFit
Adults
5 rounds
10 Renegade squats
10 Kipping pull-ups
10 Weighted lunge
Jordan 19:28
Mark 15:00
Andy 15:18
Chris 15:18
Kids
3 rounds for time
10 Push-ups
10 Ball slams
1 Round the world pole climb
Brandon 5:00
Miwa 5:00
Miho 6:15
Izumi 6:25
Isabella 6:30
Gracie Barra Jiu-Jitsu
Monday and Wednesday (1a)
Tuesday and Thursday (1b)
Muay Thai Kickboxing
Perfect the Clinch
Commando Krav Maga
Fundamentals: Guns defense -rear
Posted by Dan Raabe at 6:08 am | Comments (0)
The challenge to change your life!
News
Here’s the 4th part of the CrossFit Kids series by Cyndi Rodi. “Strength in CrossFit Kids”. This is very good information.
CrossFit
3 Sets for time of:
30 Push-ups
20 Pull-ups
10 Thrusters
1 Rope Climb
Katie 10:15
Dan 15:17
Cashin 13:30
Mark 12:48
Gracie Barra Jiu-Jitsu
Monday and Wednesday (1a)
Tuesday and Thursday (1b)
Muay Thai Kickboxing
Perfect the Clinch
Commando Krav Maga
Fundamentals: Guns defense -rear
Posted by Dan Raabe at 6:39 am | Comments (0)
The challenge to change your life!
News
Here’s the 4th part of the CrossFit Kids series by Cyndi Rodi. “Strength in CrossFit Kids”. This is very good information.
CrossFit
3 Rounds for time:
10 Knees to elbows
20 KB swings
30 Jumping squats (Back squat)
40 Sit-ups
Finish: 3×3 heavy bags + push-ups
Tony 4:54 (1 round)
Chris 14:06
Andy 17:06
Mark 17:08
Kids
3 rounds for time
10 Push-ups
10 Ball slams
1 Round the world pole climb
Gracie Barra Jiu-Jitsu
Monday and Wednesday (1a)
Tuesday and Thursday (1b)
Muay Thai Kickboxing
Perfect the Clinch
Commando Krav Maga
Fundamentals: Guns defense -rear
Posted by Dan Raabe at 6:19 am | Comments (0)
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