February 28th, 2009
Workout of the Day

“Not everything that can be counted counts, and not everything that counts can be counted.” -Albert Einstein

News

To all. If you are finding this site then you are looking for training. Send us an email, print out the ticket for a free class while the offer lasts and come to the gym to flex your skills. We’ll give you a free t-shirt for your efforts. How’s that?

Active Hip  -to all of you academics and athletes wanting to further your conditioning please read this article by Mark Rippetoe.

Channel 2 news.  Check out the gym on the news. From the top nav look for the video on Gym Riki.

Brazilian Jiu-Jitsu Flavio Almeida is coming to the gym March 5 at 6:30 PM. Please extend the invitation to all non-members. The cost is $45 for the two hour seminar -prepaid on the website!

MMA (Mixed Martial Arts) -the program is beginning March 1. It’s special and we hope to see new faces and current faces in the program.

Commando Krav Maga Instructor Training -March 19-22, 2009. Book your spot early as we only have limited room for the training. Apply here!   Read this!

Muay Thai -The team is training now. It’s a sweat. There’s much to learn. Come to the gym to find out how to get involved.

CrossFit

5 Rounds

10 Pull-ups
20 Renegade squats
30 KB bent press
40 Sit-ups

Jenny 24:58

Courtney 20:00 (3 sets)

Gracie Barra Jiu-Jitsu

Monday and Thursday(6a)

Wednesday (submissions -no Gi)

Tuesday and Friday (6b)

Saturday (Review of 6a and 6b)

Muay Thai Kickboxing

Conditioning, Kicks

Commando Krav Maga

Fundamentals:  Conditioning, ground fighting.