Archive for January, 2009
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Do you want to be strong? Get to the gym!
Don’t set resolutions. Set goals! And make it happen.
News
[singlepic=631,320,240,,]
To all Web surfers: send us an email. Let us know you’re out there. If you’re in Denver take a free class and we’ll give you a T-shirt for your bravery! How’s that?
Brazilian Jiu-Jitsu Flavio Almeida is coming to the gym February 26 at 6:30 PM. Please extend the invitation to all non-members. The cost is $45 for the two hour seminar -prepaid?
Muay Thai -Gear up, please! Shins, mouth guards, headgear, gloves, etc. This is your kit… We can order these items for you. We’ve selected some “best choice” items that are high quality and worth the money.
Commando Krav Maga -You will need your gear in your kit bag. Knee-pads, protective eye gear, etc…
CrossFit -We are going to add more weight, lifts, etc to the routines. Strength is the key so be prepared for more of everything.
CrossFit
Commando Drills!
Dan
Allison
Mark
Gracie Barra Jiu-Jitsu
Daniel will be back this week!
Muay Thai Kickboxing
Throws and combinations
Commando Krav Maga
Fundamentals: Ground work, attacks, weapons
Posted by Dan Raabe at 6:46 am | Comments (0)
Do you want to be strong? Get to the gym!
Don’t set resolutions. Set goals! And make it happen.
News
[singlepic=631,320,240,,]
January Sale -ends February 15!
To all Web surfers: send us an email. Let us know you’re out there. If you are in Denver take a free class and we’ll give you a T-shirt for your bravery! How’s that?
Brazilian Jiu-Jitsu Flavio Almeida is coming to the gym February 26 at 6:30 PM. Please extend the invitation to all non-members. The cost is $45 for the two hour seminar -prepaid?
Muay Thai -Gear up, please! Shins, mouth guards, headgear, gloves, etc. This is your kit… We can order these items for you. We’ve selected some “best choice” items that are high quality and worth the money.
Commando Krav Maga -You will need your gear in your kit bag. Knee-pads, protective eye gear, etc…
CrossFit -We are going to add more weight, lifts, etc to the routines. Strength is the key so be prepared for more of everything.
CrossFit
5 Rounds of: (max weight)
5 Unbalanced dead-lift
10 KB press
20 Goblet squat
Allison 19:55
Kaoru 23:00
Susan 19:02
Gracie Barra Jiu-Jitsu
Daniel will be back this week!
Muay Thai Kickboxing
Throws and combinations
Commando Krav Maga
Fundamentals: Ground work, attacks, weapons
Posted by Dan Raabe at 6:43 am | Comments (0)
Do you want to be strong? Get to the gym!
Don’t set resolutions. Set goals! And make it happen.
News
[singlepic=631,320,240,,] January Sale -ends February 15!
To all Web surfers: send us an email. Let us know you’re out there. If you are in Denver take a free class and we’ll give you a T-shirt for your bravery! How’s that?
Brazilian Jiu-Jitsu Flavio Almeida is coming to the gym February 26 at 6:30 PM. Please extend the invitation to all non-members. The cost is $45 for the two hour seminar -prepaid?
Muay Thai Gear up, please! Shins, mouth guards, headgear, gloves, etc. This is your kit… We can order these items for you. We’ve selected some “best choice” items that are high quality and worth the money.
Commando Krav Maga -You will need your gear in your kit bag. Knee-pads, protective eye gear, etc…
CrossFit -We are going to add more weight, lifts, etc to the routines. Strength is the key so be prepared for more of everything.
CrossFit
Max rounds in 20 minutes of:
30 KB Swings
30 Push-ups
30 Pull-ups
30 Sit-ups
Finish: Handstand practice 5 minutes
TJ 5 1/4
Kaoru 4 1/4
Gracie Barra Jiu-Jitsu
Daniel will be back Monday!
Muay Thai Kickboxing
Throws and combinations
Commando Krav Maga
Fundamentals: Ground work, attacks, weapons
Posted by Dan Raabe at 6:43 am | Comments (0)
Do you want to be strong? Get to the gym!
Don’t set resolutions. Set goals! And make it happen.
News
[singlepic=631,320,240,,] January Sale -ends February 15!
Brazilian Jiu-Jitsu -all trainees must be at the gym twice a week. Everyone must progress to blue belt as soon as possible. Daniel will be back in a few days.
Muay Thai -We will order shins, shorts and head-gear for everyone. Tell us your sizes… We’ll try to get a better price if possible but all gear must be in your kit bag.
Commando Krav Maga -You will need your gear in your kit bag. Knee-pads, protective eye gear, etc…
CrossFit -We are going to add more weight, lifts, etc to the routines. Strength is the key so be prepared for more of everything.
CrossFit
Tabata Drills:
Push-ups incline
Weighted Lunge
Clean & Jerk
Pyramid squats
Dan 11-3-2-8
Susan 3-3-7 (KB Swings)-7
Chris S. 14-5-3-4
Kids
3 rounds of:
Leap-frog
10 Tire jumps
10 Stick jumps
10 Push-ups
3 Pole climbs (across the bar and down the opposite side)
Miwa 9:47
Miho 7:04
Izumi 8:45
Gracie Barra Jiu-Jitsu
Daniel will be back this week!
Muay Thai Kickboxing
Throws and combinations
Commando Krav Maga
Fundamentals: Ground work, attacks, weapons
Posted by Dan Raabe at 6:40 am | Comments (0)
Do you want to be strong? Get to the gym!
Don’t set resolutions. Set goals! And make it happen.
News
[singlepic=631,320,240,,] January Sale -ends February 15!
Brazilian Jiu-Jitsu -all trainees must be at the gym twice a week. Everyone must progress to blue belt as soon as possible. Daniel will be back in a few days.
Muay Thai -We will order shins, shorts and head-gear for everyone. Tell us your sizes… We’ll try to get a better price if possible but all gear must be in your kit bag.
Commando Krav Maga -You will need your gear in your kit bag. Knee-pads, protective eye gear, etc…
CrossFit -We are going to add more weight, lifts, etc to the routines. Strength is the key so be prepared for more of everything.
CrossFit
5 rounds of:
10 Thrusters
20 KB snatch each arm
30 Box Jumps
Finish: 100 ropes
Greg 31:00
Susan 31:00
Gracie Barra Jiu-Jitsu
Daniel will be back this week!
Muay Thai Kickboxing
Throws and combinations
Commando Krav Maga
Fundamentals: Ground work, attacks, weapons
Posted by Dan Raabe at 10:38 pm | Comments (0)
Do you want to be strong? Get to the gym!
Don’t set resolutions. Set goals! And make it happen.
News
[singlepic=631,320,240,,] January Sale -ends February 15!
Brazilian Jiu-Jitsu -all trainees must be at the gym twice a week. Everyone must progress to blue belt as soon as possible. Daniel will be back in a few days.
Muay Thai -We will order shins, shorts and head-gear for everyone. Tell us your sizes… We’ll try to get a better price if possible but all gear must be in your kit bag.
Commando Krav Maga -You will need your gear in your kit bag. Knee-pads, protective eye gear, etc…
CrossFit -We are going to add more weight, lifts, etc to the routines. Strength is the key so be prepared for more of everything.
CrossFit
Record your weight for:
5×5 Clean and jerk
5×5 Front squat
5×5 Back squat
5×5 Deadlift
Katie 16:40 (5 rounds of 20 Wall ball, 20 Sit-ups, 5 Back squat, 5 Dead-lift)
Mark F 10:06
Chris S 13:30
Kids
4 rounds of:
10 Lunge
10 Sit ups
10 Push-ups
1 Rope climb
Gracie Barra Jiu-Jitsu
Daniel will be back next Monday!
Muay Thai Kickboxing
Throws and combinations
Commando Krav Maga
Fundamentals: Ground work, attacks, weapons
Posted by Dan Raabe at 6:30 am | Comments (0)
Do you want to be strong? Get to the gym!
Don’t set resolutions. Set goals! And make it happen.
News
[singlepic=631,320,240,,] January Sale -ends February 15!
Brazilian Jiu-Jitsu -all trainees must be at the gym twice a week. Everyone must progress to blue belt as soon as possible. Daniel should be back the second week of January.
Muay Thai -We will order shins, shorts and head-gear for everyone. Tell us your sizes… We’ll try to get a better price if possible but all gear must be in your kit bag.
Commando Krav Maga -You will need your gear in your kit bag. Knee-pads, protective eye gear, etc…
CrossFit -We are going to add more weight, lifts, etc to the routines. Strength is the key so be prepared for more of everything.
CrossFit
Record your weight for:
5×5 Clean and jerk
5×5 Front squat
5×5 Back squat
5×5 Deadlift
Gracie Barra Jiu-Jitsu
Daniel will be back this week!
Muay Thai Kickboxing
Throws and combinations
Commando Krav Maga
Fundamentals: Ground work, attacks, weapons
Posted by Dan Raabe at 6:39 am | Comments (0)
Do you want to be strong? Get to the gym!
Don’t set resolutions. Set goals! And make it happen.
News
[singlepic=631,320,240,,] January Sale -ends February 15!
Brazilian Jiu-Jitsu -all trainees must be at the gym twice a week. Everyone must progress to blue belt as soon as possible. Daniel should be back the second week of January.
Muay Thai -We will order shins, shorts and head-gear for everyone. Tell us your sizes… We’ll try to get a better price if possible but all gear must be in your kit bag.
Commando Krav Maga -You will need your gear in your kit bag. Knee-pads, protective eye gear, etc…
CrossFit -We are going to add more weight, lifts, etc to the routines. Strength is the key so be prepared for more of everything.
CrossFit
5 rounds of:
3 minutes bags -jab-cross combos
1 minute push-ups
3 minutes jab-cross-snap kick-punch kick
1 minute side to side abs
3 minutes squat to kick (left and right)
1 minute chairs
3 minutes -jab-cross-roundhouse kick
1 minute ball push-ups
3 minutes full attack
1 minute break fall drills (with a partner)
Gracie Barra Jiu-Jitsu
Daniel will be back this week!
Muay Thai Kickboxing
Throws and combinations
Commando Krav Maga
Fundamentals: Ground work, attacks, weapons
Posted by Dan Raabe at 6:29 am | Comments (1)
Do you want to be strong? Get to the gym!
Don’t set resolutions. Set goals! And make it happen.
News
[singlepic=631,320,240,,] January Sale -ends February 15!
Brazilian Jiu-Jitsu -all trainees must be at the gym twice a week. Everyone must progress to blue belt as soon as possible. Daniel should be back the second week of January.
Muay Thai -We will order shins, shorts and head-gear for everyone. Tell us your sizes… We’ll try to get a better price if possible but all gear must be in your kit bag.
Commando Krav Maga -You will need your gear in your kit bag. Knee-pads, protective eye gear, etc…
CrossFit -We are going to add more weight, lifts, etc to the routines. Strength is the key so be prepared for more of everything.
CrossFit
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 of:
KB Snatch -each arm
Ring dips
Box jumps
Push-ups
Finish: Handstand practice 5 minutes
Corey 10:27 (sets 10-1 only)
Dan 32
Chris 25:40
Gracie Barra Jiu-Jitsu
Daniel will be back this week!
Muay Thai Kickboxing
Throws and combinations
Commando Krav Maga
Fundamentals: Ground work, attacks, weapons
Posted by Dan Raabe at 6:26 am | Comments (0)
Do you want to be strong? Get to the gym!
Don’t set resolutions. Set goals! And make it happen.
News
[singlepic=631,320,240,,] January Sale -ends February 15!
Brazilian Jiu-Jitsu -all trainees must be at the gym twice a week. Everyone must progress to blue belt as soon as possible. Daniel should be back the second week of January.
Muay Thai -We will order shins, shorts and head-gear for everyone. Tell us your sizes… We’ll try to get a better price if possible but all gear must be in your kit bag.
Commando Krav Maga -You will need your gear in your kit bag. Knee-pads, protective eye gear, etc…
CrossFit -We are going to add more weight, lifts, etc to the routines. Strength is the key so be prepared for more of everything.
CrossFit
Tabata Drills:
Push-ups
Pull-ups
Sit-ups
Renegade rows
Burpees
TJ 9-1-9-4-5
Susan 6-11-6-5-2
Mark F 5-5-7-4-3
Kids
3 rounds of:
1 Lap on the lilly pads
10 Ball slams
10 Sit-ups
10 Push-ups
10 Ring pull-ups
Brandon 7:13
Isabella 10:00
Miho 6:02
Miwa 9:37
Izumi 9:46
Gracie Barra Jiu-Jitsu
Daniel will be back this week!
Muay Thai Kickboxing
Throws and combinations
Commando Krav Maga
Fundamentals: Ground work, attacks, weapons
Posted by Dan Raabe at 6:19 am | Comments (0)
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