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,,] 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
Posted by Dan Raabe at 6:18 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!
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
21-15-9
Suticase deadlift
KB Snatch
Box jumps
Pull-ups
Push-ups
Mark R. 17:55
TJ 14:45
Katie 16:14
Susan 20:50
Isaac 17:04
Mark F 19:07
Chris S 17:00
Kids
4 rounds of:
10 Ball slams
10 Sit ups
10 Push-ups
10 Laps sand-ball carry
Miho 10:49
Miwa 10:49
Izumi 11:59
Brandon 12:06
Isabella 12:06
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
Posted by Dan Raabe at 6:08 am | Comments (0)
Do you want to be strong? Get to the gym!
Happy New Year! We are stepping up the programs at the gym. Welcome back…
News
[singlepic=631,320,240,,] January Sale!
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:
20 KB swings
20 Lunge -waiter’s carry
20 Push-ups
20 GHD sit-ups
Mark R 5
Cashin 4 1/2
Dan 3 3/4
Gracie Barra Jiu-Jitsu
While Daniel is in Brazil for the holidays we’ll practice what we’ve been training so far.
Muay Thai Kickboxing
Throws and combinations
Commando Krav Maga
Fundamentals: Continue ground fighting
Posted by Dan Raabe at 6:18 am | Comments (0)
Do you want to be strong? Get to the gym!
Happy New Year! We are stepping up the programs at the gym. Welcome back…
News
[singlepic=631,320,240,,] January Sale!
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
Wild card day!
Gracie Barra Jiu-Jitsu
While Daniel is in Brazil for the holidays we’ll practice what we’ve been training so far.
Muay Thai Kickboxing
Throws and combinations
Commando Krav Maga
Fundamentals: Continue ground fighting
Posted by Dan Raabe at 6:17 am | Comments (0)
Event Times:
| March 5, 2009 |
| 6:30 pm | to | 8:30 pm |
Event Details:
Flavio from Gracie Barra is coming March 5, 2009.
All members please be at the gym before 18:30. Class will begin on time. To all our friends and other “outlaws” wishing to attend please call the gym to reserve space and let us know you are coming, and pre-pay here under Jiu-Jitsu Seminar. The training is $45 fee in advance (Gi required). You must be at the gym no later than 18:15 to sign a waiver. Thanks!
Posted by Dan Raabe at 6:30 am | Comments (1)
Do you want to be strong? Get to the gym!
Happy New Year! We are stepping up the programs at the gym. Welcome back…
News
[singlepic=631,320,240,,] January Sale!
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
For time:
15 Power clean
30 Ring dips
12 Power clean
24 Ring dips
9 Power clean
18 Ring dips
6 Power clean
12 Ring dips
3 Power clean
6 Ring dips
Finish: Handstand practice 5 minutes
TJ 7:30
Jordan 10:00
Dan 12:34
Mark R 12:47
Gracie Barra Jiu-Jitsu
While Daniel is in Brazil for the holidays we’ll practice what we’ve been training so far.
Muay Thai Kickboxing
Throws and combinations
Commando Krav Maga
Fundamentals: Continue ground fighting
Posted by Dan Raabe at 6:17 am | Comments (0)
Do you want to be strong? Get to the gym!
Happy New Year! We are stepping up the programs at the gym. Welcome back…
News
[singlepic=631,320,240,,] January Sale!
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
Dead-lift
Thrusters
Pyramid squats
Box jumps
Allan 6-4-9-4-9-8
TJ 9-2-6-5-8-10
Mark R 15-3-5-5-8-9
Mark F 2-7-5-3-5-5
Chris S 14-4-5-3-5-7
Kids
3 rounds of:
10 Back squats
10 Ring pull-ups
10 Walking Lunge
10 Tire jumps
Miwa 6:37
Miho 8:55
Isabella 8:52
Izumi 8:15
Gracie Barra Jiu-Jitsu
While Daniel is in Brazil for the holidays we’ll practice what we’ve been training so far.
Muay Thai Kickboxing
Throws and combinations
Commando Krav Maga
Fundamentals: Continue ground fighting
Posted by Dan Raabe at 6:16 am | Comments (0)
Do you want to be strong? Get to the gym!
Happy New Year! We are stepping up the programs at the gym. Welcome back…
News
[singlepic=631,320,240,,] January Sale!
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
100 KB swings
100 Goblet squats
100 KB snatch
100 Wall ball
100 KB press
Tony 21:30
Dan 30:24
Isaac 20:33
Chris 30:59
Gracie Barra Jiu-Jitsu
Classes should begin after the 15th of January
Muay Thai Kickboxing
Throws and combinations
Commando Krav Maga
Fundamentals: Continue ground fighting
Posted by Dan Raabe at 6:15 am | Comments (0)
Do you want to be strong? Get to the gym!
Happy New Year! We are stepping up the programs at the gym. Welcome back…
News
[singlepic=631,320,240,,] January Sale!
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 of:
10 KB press -each arm
20 Renegade lunge
10 Ring dips
3 Rope climb
Kids
3 rounds
10 Ball slams
10 Sit ups
10 Laps
1 Rope climb
TJ 8
Katie 7
Jordan 4.5
Mark F 5
Chris S 5.5
Carla 5.5
Susan 4.5
Isaac 6
Gracie Barra Jiu-Jitsu
Classes should resume after the 15th.
Muay Thai Kickboxing
Throws and combinations
Commando Krav Maga
Fundamentals: Continue ground fighting
Posted by Dan Raabe at 6:15 am | Comments (0)
Do you want to be strong? Get to the gym!
Happy New Year! We are stepping up the programs at the gym. Welcome back…
News
[singlepic=631,320,240,,] January Sale!
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 of:
10 KB press
20 Renegade lunge
10 Ring dips
3 Rope climb
Isaac 5
Kids
3 Rounds of:
10 Squats
10 Ring pull-ups
10 Walking lunge
10 Tire jumps
10 Pole jumps
Brandon 6:59
Isabella 7:07
Miwa 7:50
Izumi 8:15
Gracie Barra Jiu-Jitsu
While Daniel is in Brazil for the holidays we’ll practice what we’ve been training so far.
Muay Thai Kickboxing
Throws and combinations
Commando Krav Maga
Fundamentals: Continue ground fighting
Posted by Dan Raabe at 6:17 am | Comments (0)
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