November 21st, 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

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