November 13th, 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

5 Sets
30 KB swings
10 Lunge
30 KB snatch
10 Lunge
30 Renegade rows
10 Lunge

Katie 28:12 (4 sets +2×20 glute-ham sit-ups)

Dan 28:40

Cashin 23:50

Mark 25:20

Dan 28:40

Kids

3 rounds for time
10 Push-ups
10 Ball slams
10 Jumping squats

Isabella 9:10

Brandon 6:09

Miwa 7:38

Izumi 6:15

Gracie Barra Jiu-Jitsu

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

Muay Thai Kickboxing

Perfect the kicks

Commando Krav Maga

Fundamentals:  Guns defense