January 20th, 2009
Workout of the Day

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

Max rounds in 20 minutes:

5 Clean and jerk
5 Back squats
5 Suitcase deadlifts
10 Plyo push-ups

Dan 6 1/4

TJ 8

Katie 7

Cashin 5

Chris S 6 1/2

Gracie Barra Jiu-Jitsu

Daniel will be back this week! Come in and work out the kinks…

Muay Thai Kickboxing

Throws and combinations

Commando Krav Maga

Fundamentals:  Ground work, attacks, weapons

Gracie Barra Jiu-Jitsu

Daniel will be back this week!

Muay Thai Kickboxing

Throws and combinations

Commando Krav Maga

Fundamentals:  Ground work, attacks, weapons