Archive for January, 2009
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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
5 Sets of:
5 Clean and jerk
20 Renegade rows
20 Push-ups
20 Sledgehammers
TJ 14:50
Kate 20:22
Greg 22:10
Dan 24:00
Chris 20:25
Mark F 22:30
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 6:12 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 Front squats
10 Lunge
20 Sit-ups
10 Burpees
Finish: 50# Farmers carry at 10 laps
Dan 5
Tony 5
Susan 5
Mark F. 5
Chris 5
Kids
3 rounds of
10 Back squats
10 Ring pull-ups
10 Walking lunge
10 Tire jumps
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 6:04 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
5 Rounds of:
40 Box jumps
30 KB swings
20 Thrusters
10 1-Arm push-ups
Finish 3×3 Heavy bags
Katie 28:38
TJ 22:59
Erin 15:15 (3 rounds of 40 tire jumps, 30 KB swings, 10 Push-ups)
Tony 30:01
Greg 33:28
Mark R 29:49
Cashin 31:51
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 6:58 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
5 Rounds of:
10 Deadlift
20 Ball slams
30 Push-ups
40 Singles
Juan 11:48 (3x)
TJ 11:38
Katie 16:59
Jared 17:07
Isaac 17:05
Jordan 16:07
Dan 13:58
Susan 18:48
Mark F. 15:53
Chris S. 12:40
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 10:19 pm | Comments (0)
The challenge to change your life!
Happy New Year! We have all gotten a chance to get used to CrossFit and the other programs in the gym. We are going to step up the program from this point.
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.
News
Here’s the 8th part of the CrossFit Kids series by Cyndi Rodi. “Functional Fitness”. Again this is good information if you have kids in or wanting to participate in the program.
Holiday Specials -If you want to take advantage of these offers please either call the gym or send us your email address and we’ll respond 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.
CrossFit
100 KB swings
100 Goblet squats
100 KB snatch
100 Wall ball
100 KB press
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 6:58 am | Comments (0)
The challenge to change your life!
Happy New Year! We have all gotten a chance to get used to CrossFit and the other programs in the gym. We are going to step up the program from this point.
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.
News
Here’s the 8th part of the CrossFit Kids series by Cyndi Rodi. “Functional Fitness”. Again this is good information if you have kids in or wanting to participate in the program.
Holiday Specials -If you want to take advantage of these offers please either call the gym or send us your email address and we’ll respond 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.
CrossFit
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 of:
KB Snatch
Knees to elbows
Ring dips
Ball slams
Sledge hammers
Finish: 100 ropes
Chris S. 50:09
Mark R 37:20
Dan 37:08
Michael 36:40
Kids
3 rounds of:
Box jumps
10 Push-ups
1 Pole climb
Miwa 3:17
Miho 4:22
Izumi 4:48
Brandon 4:22
Isabella 5:05
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 6:46 am | Comments (0)
Event Times:
| January 2, 2009 6:00 am | to | February 10, 2009 11:00 pm |
Event Details:
All programs are on sale thru February 15, 2009. Invest your hard earned gym bucks wisely. Get to the gym!
Posted by Dan Raabe at 6:00 am | Comments (0)
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