Archive for December, 2008
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The challenge to change your life!
News
Here’s the 8th part of the CrossFit Kids series by Cyndi Rodi. “Functional Fitness”. Again this is good information if you have kids in or wanting to participate in the program.
Holiday Specials -If you want to take advantage of these offers please either call the gym or send us your email address and we’ll respond 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
Tabata Drills:
Push-ups
Pull-ups
KB snatch
Thrusters
Squats
Box jumps
Susan 7-8-7-3-11-3
Dan 9-1-8-2-13-5
Isaac 10-6-8-4-10-4
Gracie Barra Jiu-Jitsu
While Daniel is in Brazil for the holidays we’ll practice what we’ve been training so far.
Muay Thai Kickboxing
Throws and combinations
Commando Krav Maga
Fundamentals: Continue ground fighting
Posted by Dan Raabe at 6:52 am | Comments (0)
The challenge to change your life!
News
Here’s the 8th part of the CrossFit Kids series by Cyndi Rodi. “Functional Fitness”. Again this is good information if you have kids in or wanting to participate in the program.
Holiday Specials -If you want to take advantage of these offers please either call the gym or send us your email address and we’ll respond 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
Suitcase dead-lift
KB Swing
Push-ups
Pull-ups
Hack squats
Katie 10:43
TJ 10:15
Jordan 17:00
Michael C 14:50
Kids
3 rounds of:
10 Back squats
10 Ring pull-ups
10 Walking Lunge
Miwa 5:33
Izumi 5:40
Brandon 5:45
Miho 6:00
Gracie Barra Jiu-Jitsu
While Daniel is in Brazil for the holidays we’ll practice what we’ve been training so far.
Muay Thai Kickboxing
Throws and combinations
Commando Krav Maga
Fundamentals: Continue ground fighting
Posted by Dan Raabe at 6:45 am | Comments (0)
The challenge to change your life!
News
Here’s the 8th part of the CrossFit Kids series by Cyndi Rodi. “Functional Fitness”. Again this is good information if you have kids in or wanting to participate in the program.
Holiday Specials -If you want to take advantage of these offers please either call the gym or send us your email address and we’ll respond 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.
Darwin! Here’s a good one from the Internet. Grunting!
CrossFit
Max rounds in 20 minutes of:
5 dead-lifts
5 hang power cleans
5 front squats
5 push presses
5 back squats
Gracie Barra Jiu-Jitsu
While Daniel is in Brazil for the holidays we’ll practice what we’ve been training so far.
Muay Thai Kickboxing
Throws and combinations
Commando Krav Maga
Fundamentals: Continue ground fighting
Posted by Dan Raabe at 12:21 am | Comments (0)
The challenge to change your life!
News
Here’s the 8th part of the CrossFit Kids series by Cyndi Rodi. “Functional Fitness”. Again this is good information if you have kids in or wanting to participate in the program.
Holiday Specials -If you want to take advantage of these offers please either call the gym or send us your email address and we’ll respond 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.
Darwin! Here’s a good one from the Internet. Grunting!
CrossFit
Max rounds in 20 minutes of:
5 dead-lifts
5 hang power cleans
5 front squats
5 push presses
5 back squats
Gracie Barra Jiu-Jitsu
While Daniel is in Brazil for the holidays we’ll practice what we’ve been training so far.
Muay Thai Kickboxing
Throws and combinations
Commando Krav Maga
Fundamentals: Continue ground fighting
Posted by Dan Raabe at 6:32 am | Comments (0)
The challenge to change your life!
News
Here’s the 8th part of the CrossFit Kids series by Cyndi Rodi. “Functional Fitness”. Again this is good information if you have kids in or wanting to participate in the program.
Holiday Specials -If you want to take advantage of these offers please either call the gym or send us your email address and we’ll respond 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.
Darwin! Here’s a good one from the Internet. Grunting!
CrossFit
Tabata Drills:
Pull-ups
Lunge
Sit-ups
Box jumps
Gracie Barra Jiu-Jitsu
While Daniel is in Brazil for the holidays we’ll practice what we’ve been training so far.
Muay Thai Kickboxing
Throws and combinations
Commando Krav Maga
Fundamentals: Continue ground fighting
Posted by Dan Raabe at 6:31 am | Comments (0)
The challenge to change your life!
News
Here’s the 8th part of the CrossFit Kids series by Cyndi Rodi. “Functional Fitness”. Again this is good information if you have kids in or wanting to participate in the program.
Holiday Specials -If you want to take advantage of these offers please either call the gym or send us your email address and we’ll respond 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.
Darwin! Here’s a good one from the Internet. Grunting!
CrossFit
6×6 Back squat
6×10 Ring dips
6×20 Push-ups
Finish: Handstands 5 minutes of practice
Gracie Barra Jiu-Jitsu
While Daniel is in Brazil for the holidays we’ll practice what we’ve been training so far.
Muay Thai Kickboxing
Throws and combinations
Commando Krav Maga
Fundamentals: Continue ground fighting
Posted by Dan Raabe at 6:28 am | Comments (0)
The challenge to change your life!
News
Here’s the 8th part of the CrossFit Kids series by Cyndi Rodi. “Functional Fitness”. Again this is good information if you have kids in or wanting to participate in the program.
Holiday Specials -If you want to take advantage of these offers please either call the gym or send us your email address and we’ll respond 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.
Darwin! Here’s a good one from the Internet. Grunting!
CrossFit
Adults
10 Rounds for time of:
15 Kettlebell swing
30 Sit-ups
Kids
3 rounds for time of:
3 Pole climb
10 Sit-ups
15 Squats
20 Lunge
Gracie Barra Jiu-Jitsu
While Daniel is in Brazil for the holidays we’ll practice what we’ve been training so far.
Muay Thai Kickboxing
Throws and combinations
Commando Krav Maga
Fundamentals: Continue ground fighting
Posted by Dan Raabe at 6:27 am | Comments (0)
The challenge to change your life!
News
Here’s the 8th part of the CrossFit Kids series by Cyndi Rodi. “Functional Fitness”. Again this is good information if you have kids in or wanting to participate in the program.
Holiday Specials -If you want to take advantage of these offers please either call the gym or send us your email address and we’ll respond 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.
Darwin! Here’s a good one from the Internet. Grunting!
CrossFit
Adults
5×5 Deadlift
5×5 Push-press
100 Sit-ups
Finish: 3×3 Heavy bags
TJ dl = 205; pp = 100
Dan dl = 155; pp = 95
Katie dl = 60; pp = 45
Mark F. dl = 155; pp = 120
Mark R. dl = 155; pp = 115
Chris dl = 180; pp = 100
Cashin dl = 150; pp = 100
Susan S. dl = 80; pp = 40
Gracie Barra Jiu-Jitsu
While Daniel is in Brazil for the holidays we’ll practice what we’ve been training so far.
Muay Thai Kickboxing
Throws and combinations
Commando Krav Maga
Fundamentals: Continue ground fighting
Posted by Dan Raabe at 6:19 am | Comments (0)
The challenge to change your life!
News
Here’s the 8th part of the CrossFit Kids series by Cyndi Rodi. “Functional Fitness”. Again this is good information if you have kids in or wanting to participate in the program.
Holiday Specials -If you want to take advantage of these offers please either call the gym or send us your email address and we’ll respond 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.
Darwin! Here’s a good one from the Internet. Grunting!
CrossFit
Adults
For time:
50 pull-ups
50 box jumps
50 pushups
50 wall ball shots
Kids
3 rounds of :
5 Pull-ups
10 Ball-slams
15 Tire jumps
Finish: Rope pull
Gracie Barra Jiu-Jitsu
While Daniel is in Brazil for the holidays we’ll practice what we’ve been training so far.
Muay Thai Kickboxing
Throws and combinations
Commando Krav Maga
Fundamentals: Continue ground fighting
Posted by Dan Raabe at 7:30 am | Comments (0)
The challenge to change your life!
News
Here’s the 7th part of the CrossFit Kids series by Cyndi Rodi. “Speed and Power 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.
Darwin! Here’s a good one from the Internet. Grunting!
CrossFit
Adults
5 Rounds for time:
5 Push-press
10 Burpees
Kids open house
3 rounds for time:
Run the box course
360 degree tire jumps
5 Pull-ups
5 Push-ups
Izumi 7:15
Brandon 5:16
Cameron 4:00
Isabella 5:57
Makiko 6:40
Runa 9:06
Miwa 7:13
Miho 9:26
Gracie Barra Jiu-Jitsu
Monday and Thursday(4a)
Wednesday (submissions -no Gi)
Tuesday and Friday (4b)
Saturday (Review of 4a and 4b)
Muay Thai Kickboxing
Throws and combinations
Commando Krav Maga
Fundamentals: Continue ground fighting
Posted by Dan Raabe at 6:40 am | Comments (0)
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