November 22nd, 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
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10

Dead-lift
Renegade rows
Renegade squats
Sit-ups

Dan 31:09

Mark 28:27

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