Archive for 2008
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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
Tabata Drills
Pull-ups
Push-ups
Sit-ups
Squats
TJ 1-9-9-14
Jordan 4-7-9-9
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 6:36 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
“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
Posted by Dan Raabe at 6:35 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
For time:
100 squats
2 L-pull-ups
2 Ring push-ups
80 squats
4 L-pull-ups
4 Ring push-ups
60 squats
6 L-pull-ups
6 Ring push-ups
40 squats
8 L-pull-ups
8 Ring push-ups
20 squats
10 L-pull-ups
10 Ring push-ups
Greg 18:11
TJ 9:46
Mark 13:03
Chris 11:29
Kids
5 rounds for time of:
5 Skin the cat
10 Tire jumps
15 tuck jumps
Izumi 13:51
Brandon 9:30
Isabella 11:06
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 6:09 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
Max rounds in 20 minutes of:
15 Pull-ups
15 Ring push-ups
15 Back Extensions
15 GHD Sit-ups
Finish: PVC lunge 3×1 minute
Chris 4 1/2
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 6:26 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
Tabata Drills
Plyo-push-ups
Jumping squats
Weighted lunge
Renegade rows
KB swing
Dan 3 15 6 4 10
TJ 2 8 5 4 11
Katie 4 10 4 4 10
Mark 1 15 7 4 6
Chris 3 19 4 4 8
Kids
3 rounds of
10 Push-ups
15 Rubber bumper jumps
20 lunge
Monkey rings
Finish: Rope pull
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 6:55 am | Comments (0)
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
Tabata Drills
Plyo-push-ups
Jumping squats
Weighted lunge
Renegade rows
KB swing
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
Posted by Dan Raabe at 6:40 am | Comments (0)
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
21-15-9
Ring Dips
1 Arm push-ups each side
Cleans
Back Squat
Finish: Partner carry
Chris 15:21
Case 16:08
Brian T. 23:00 (1 1/4 reps)
Mark F. 26:12
Andy 22:55
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
Posted by Dan Raabe at 6:37 am | Comments (0)
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
Max rounds in 20 minutes
200 M run (alt 20 Burpees)
20 KB press
20 Deadlift
20 Push-ups
Finish: Handstands 5 minutes of practice
Tony 3 1/4
Cashin 4
Sean 3
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
Posted by Dan Raabe at 6:35 am | Comments (0)
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 min KB snatch
5×1 min box jumps
5×1 min push-ups
5×1 min weighted sit-ups
Tony 12 17 42 21
Dan 10 18 30 23
Mark 9 20 10 13
Chris 9 22 40 17
Alex 15 19 32 12
Sam 12 12 15 12
Kids
3 rounds for time
3 Pole climbs
10 Ball slams
15 Tire jumps
20 Singles
Brandon 6:30
Miwa 9:47
Miho 9:47
Izumi 9:47
Isabella 9:47
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
Posted by Dan Raabe at 6:33 am | Comments (0)
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 rounds for time of:
20 Box jumps
20 Sit-ups
20 Push-ups
20 KB snatch
Finish: PVC lunge 3×1 minute
Tony 28:48
Mark 18:00
Andy 22:40
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
Posted by Dan Raabe at 6:32 am | Comments (0)
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