November 11th, 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

21-15-9
Hang power clean
Ring Dips
Push-ups
Sit-ups

Katie 12:07

TJ 7:01 + 4:30(21’s)

Cashin 13:00

Wendy 17:00

Dan 13:05

Gracie Barra Jiu-Jitsu

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

Muay Thai Kickboxing

Perfect the kicks

Commando Krav Maga

Fundamentals:  Guns defense