November 19th, 2008
Workout of the Day

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