December 11th, 2008
Workout of the Day

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
“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Finish: Handstands 5 minutes of practice

Dan 10:15

TJ 5:58

Katie 7:15

Greg 5:48

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