November 26th, 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.

Holiday Specials -If you want to take advantage of these offers please either call the gym or send me your email address and I’ll respond with a newsletter by email.

New Classes How about CrossFit at 7:00 AM, Pilates mat stretching at 7:00 AM and Muay Thai Kickboxing at 10:00. Please call the gym to sign up.  Beginning December 4.

CrossFit

Adults
5 Rounds for time:

20 KB swings
20 Renegade lunge
20 MB sit-ups

Finish: Ladder pull-ups or 3×3 on the heavy bags

Greg 16:23

Tony 14:58

Andy 16:43

Chris 15:44

Chad 15:31

Alex 24:00

Mark 26:00 (4 1/2)

Ashley 26:00

Sam 25:43

Kayla 25:57

Kids

3 rounds for time
2 Laps frog hops
10 Ball slams

Gracie Barra Jiu-Jitsu

…remember this Thursday and Friday there is no class
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