November 24th, 2008
Workout of the Day

The challenge to change your life!

News

Here’s the 5th part of the CrossFit Kids series by Cyndi Rodi. “Agility in CrossFit Kids”. All of this information is key to our Kids exercise program.

CrossFit

Adults
Max sets in 20 minutes of:

10 L-ring pull-ups
10 Back squat
10 KB bottom-up press
10 Farmers walk

Katie 4

TJ 4 1/2

Jordan 3 1/4

Chris 3 1/2

Andy 3

Mark 3

Isaac 3

Kids

3 sets of:
10 Ring push-ups
Run the boxes
10 Tire jumps

Finish: Rope pull

Brandon 6:03

Izumi 7:50

Miho 9:18

Miwa 9:48

Isabella 8:19

Gracie Barra Jiu-Jitsu

Monday and Thursday(2a)

Wednesday (submissions -no Gi)

Tuesday and Friday (2b)

Saturday (Review of 2a and 2b)

Muay Thai Kickboxing

Throws and combinations

Commando Krav Maga

Fundamentals:  Guns defense -rear; ground-work