November 15th, 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

3 one minute sets of :

Dead lift
KB Sumo dead-lift high pull
Pyramid squats
High angled push-ups

Mark 18 (90#) 18 (65#) 26 (53#) 25

Dan 20 (90#) 20 (60#) 20 (53#) 20

Gracie Barra Jiu-Jitsu

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

Muay Thai Kickboxing

Perfect the kicks

Commando Krav Maga

Fundamentals:  Guns defense