December 1st, 2008
Workout of the Day

The challenge to change your life!

News

Here’s the 6th part of the CrossFit Kids series by Cyndi Rodi. “Balance 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
5×5 Push jerk
5×20 KB swings
5×20 Push-ups
Finish 3×3 Heavy bag+push-ups

Tony 8:59

Chris 10:18

Jordan 10:35

Cashin 10:04

Carla 13:21

Michael 12:11

Mark F. 15:40

Dan 11:10

Kids

3 rounds for time:
2 Laps frog hops
10 Ball slams

Finish: Rope pull

Brandon 4:09

Miwa 4:31

Izumi 4:09

Isabella 4:31

Gracie Barra Jiu-Jitsu

Monday and Thursday(3a)

Wednesday (submissions -no Gi)

Tuesday and Friday (3b)

Saturday (Review of 3a and 3b)

Muay Thai Kickboxing

Throws and combinations

Commando Krav Maga

Fundamentals:  Continue ground fighting