Archive for March, 2009
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“The truth is more important than the facts.”
- Frank Lloyd Wright
News
Article of the Week “What is Fitness” CF Journal 2002
Brazilian Jiu-Jitsu Training with Carlos “Sapao” Ban. If you want to learn Jiu-Jitsu now is the best time to begin. Adult and youth classes. Jiu-Jitsu trains mind, body and soul.
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 -Israeli self defense taught in an atmosphere of practical self defense skills, conditioning and practice. Protect yourself on the street or in your home.
Classes for women Tuesday and Thursday at 13:00 (1:00 PM).
Muay Thai Get involved! Learn Thai Kickboxing. Classes for men, women, kids… Join us for a class in the world class sport of Thai Kickboxing -Muay Thai.
CrossFit
Push-ups incline
Weighted Lunge
Clean & Jerk
Pyramid squats
Finish: 3×3 on the heavy bags
Stephen 2 1/2 (21:05 OT)
Greg 4 1/2 (21:03 OT)
Brazilian Jiu-Jitsu
Monday, Tuesday,Wednesday (11A)
Wednesday -alt No Gi
Thursday, Friday, Saturday (11B)
Muay Thai Kickboxing
Conditioning, Kicks
Commando Krav Maga
Fundamentals: Conditioning, weapons.
Posted by Dan Raabe at 6:52 am | Comments (0)
“The truth is more important than the facts.”
- Frank Lloyd Wright
News
Article of the Week “What is Fitness” CF Journal 2002
Brazilian Jiu-Jitsu Training with Carlos “Sapao” Ban. If you want to learn Jiu-Jitsu now is the best time to begin. Adult and youth classes. Jiu-Jitsu trains mind, body and soul.
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 -Israeli self defense taught in an atmosphere of practical self defense skills, conditioning and practice. Protect yourself on the street or in your home.
Classes for women Tuesday and Thursday at 13:00 (1:00 PM).
Muay Thai Get involved! Learn Thai Kickboxing. Classes for men, women, kids… Join us for a class in the world class sport of Thai Kickboxing -Muay Thai.
CrossFit
5 rounds of:
10 Thrusters
20 KB snatch each arm
30 Box Jumps
Finish: 100 ropes
Kids
3 rounds of:
200 meter run
10 push-ups
20 sit-ups
30 tire jumps
Brazilian Jiu-Jitsu
Monday, Tuesday,Wednesday (11A)
Wednesday -alt No Gi
Thursday, Friday, Saturday (11B)
Muay Thai Kickboxing
Conditioning, Kicks
Commando Krav Maga
Fundamentals: Conditioning, weapons.
Posted by Dan Raabe at 6:17 am | Comments (0)
A computer once beat me at chess, but it was no match for me at kick boxing. -Emo Philips
News
Brazilian Jiu-Jitsu Sapao on the 26th.
Article “Why Train Gymnastics Basics?” -Jeff Tucker
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
Congrats all who attended! You did a great job.
Muay Thai Get involved! Learn Thai Kickboxing. Classes for men, women, kids… Join us for a class in the world class sport of Thai Kickboxing -Muay Thai.
CrossFit
Team exercise -max rounds in 20 minutes. The tire guy sets the pace.
Tire flip -one lap
KB swing 1pood
Ring push-ups
Kipping pull-ups
Box jumps
Dan, Carlos, Mark R., Ryan, Serrgio 3 1/5
Brazilian Jiu-Jitsu
Monday, Tuesday,Wednesday (10A)
Wednesday -alt No Gi
Thursday, Friday, Saturday (10B)
Muay Thai Kickboxing
Conditioning, Kicks
Commando Krav Maga
Fundamentals: Conditioning, ground fighting.
Posted by Dan Raabe at 6:43 am | Comments (0)
A computer once beat me at chess, but it was no match for me at kick boxing. -Emo Philips
News
Brazilian Jiu-Jitsu Sapao on the 26th.
Article “Why Train Gymnastics Basics?” -Jeff Tucker
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
Congrats all who attended! You did a great job.
Muay Thai Get involved! Learn Thai Kickboxing. Classes for men, women, kids… Join us for a class in the world class sport of Thai Kickboxing -Muay Thai.
CrossFit
For time:
100 Wall Ball
100 Ring Dips
100 MB cleans
Brian (20 Wall Ball, 20 Jump Pull-ups, 20 MB Cleans) 3x 22:14
Gracie Barra Jiu-Jitsu
Monday, Tuesday,Wednesday (10A)
Wednesday -alt No Gi
Thursday, Friday, Saturday (10B)
Muay Thai Kickboxing
Conditioning, Kicks
Commando Krav Maga
Fundamentals: Conditioning, ground fighting.
Posted by Dan Raabe at 6:16 am | Comments (0)
A computer once beat me at chess, but it was no match for me at kick boxing. -Emo Philips
News
Brazilian Jiu-Jitsu Sapao on the 26th.
Article “Why Train Gymnastics Basics?” -Jeff Tucker
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
Congrats all who attended! You did a great job.
Muay Thai Get involved! Learn Thai Kickboxing. Classes for men, women, kids… Join us for a class in the world class sport of Thai Kickboxing -Muay Thai.
CrossFit
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 of
Cement mixers
KB upside down press
Deadlift
Ball slams
Gracie Barra Jiu-Jitsu
Monday, Tuesday,Wednesday (10A)
Wednesday -alt No Gi
Thursday, Friday, Saturday (10B)
Muay Thai Kickboxing
Conditioning, Kicks
Commando Krav Maga
Fundamentals: Conditioning, ground fighting.
Posted by Dan Raabe at 6:13 am | Comments (0)
A computer once beat me at chess, but it was no match for me at kick boxing. -Emo Philips
News
Brazilian Jiu-Jitsu Sapao on the 26th.
Article “Why Train Gymnastics Basics?” -Jeff Tucker
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
Congrats all who attended! You did a great job.
Muay Thai Get involved! Learn Thai Kickboxing. Classes for men, women, kids… Join us for a class in the world class sport of Thai Kickboxing -Muay Thai.
CrossFit
21-15-9 of
Deadlift
KB Shoulder press
Plyo-pull-ups
Ring dips
Gracie Barra Jiu-Jitsu
Monday, Tuesday,Wednesday (10A)
Wednesday -alt No Gi
Thursday, Friday, Saturday (10B)
Muay Thai Kickboxing
Conditioning, Kicks
Commando Krav Maga
Fundamentals: Conditioning, ground fighting.
Posted by Dan Raabe at 6:10 am | Comments (0)
A computer once beat me at chess, but it was no match for me at kick boxing. -Emo Philips
News
Brazilian Jiu-Jitsu Sapao on the 26th.
Article “Why Train Gymnastics Basics?” -Jeff Tucker
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
Congrats all who attended! You did a great job.
Muay Thai Get involved! Learn Thai Kickboxing. Classes for men, women, kids… Join us for a class in the world class sport of Thai Kickboxing -Muay Thai.
CrossFit
10 rounds of:
10 KB snatch
10 Box Jumps
10 Ring Push-ups
10 weighted sit-ups
Finish 3×3 heavy bags
Stephan 31:13 (5x)
Gracie Barra Jiu-Jitsu
Monday, Tuesday,Wednesday (10A)
Wednesday -alt No Gi
Thursday, Friday, Saturday (10B)
Muay Thai Kickboxing
Conditioning, Kicks
Commando Krav Maga
Fundamentals: Conditioning, ground fighting.
Posted by Dan Raabe at 6:07 am | Comments (0)
A computer once beat me at chess, but it was no match for me at kick boxing. -Emo Philips
News
Brazilian Jiu-Jitsu Sapao on the 26th.
Article “Why Train Gymnastics Basics?” -Jeff Tucker
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
Congrats all who attended! You did a great job.
Muay Thai Get involved! Learn Thai Kickboxing. Classes for men, women, kids… Join us for a class in the world class sport of Thai Kickboxing -Muay Thai.
CrossFit
Monday March 23, 2009
Max rounds in 20 minutes
20 KB press (floor)
20 KB swings
20 Burpees-to-bar
20 Tire flips
Dan 2 1/4 (20:25)
Stephan 2 (21:20)
Kids
On the mats today kids!
Wheelbarrows
Ball push-ups
Leap-frogs
Hand-stands
Tree-climb
Forward rolls
…and a few more
Gracie Barra Jiu-Jitsu
Monday, Tuesday,Wednesday (10A)
Wednesday -alt No Gi
Thursday, Friday, Saturday (10B)
Muay Thai Kickboxing
Conditioning, Kicks
Commando Krav Maga
Fundamentals: Conditioning, ground fighting.
Posted by Dan Raabe at 6:05 am | Comments (0)
If opportunity doesn’t knock, build a door.
-Milton Berle
News
Brazilian Jiu-Jitsu Sapao this week. If you miss even one class…
Article “Why Train Gymnastics Basics?” -Jeff Tucker
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 -Last days to apply. The certification begins at 8:00 AM on 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
Commando Drills!
Gracie Barra Jiu-Jitsu
Monday, Tuesday,Wednesday (9A)
Wednesday -alt No Gi
Thursday, Friday, Saturday (9B)
Muay Thai Kickboxing
Conditioning, Kicks
Commando Krav Maga
Fundamentals: Conditioning, ground fighting.
Posted by Dan Raabe at 6:48 am | Comments (0)
If opportunity doesn’t knock, build a door.
-Milton Berle
News
Brazilian Jiu-Jitsu Sapao this week. If you miss even one class…
Article “Why Train Gymnastics Basics?” -Jeff Tucker
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 -Last days to apply. The certification begins at 8:00 AM on 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
For time:100 Wall ball
100 Ring dips
100 MB cleans
Gracie Barra Jiu-Jitsu
Monday, Tuesday,Wednesday (9A)
Wednesday -alt No Gi
Thursday, Friday, Saturday (9B)
Muay Thai Kickboxing
Conditioning, Kicks
Commando Krav Maga
Fundamentals: Conditioning, ground fighting.
Posted by Dan Raabe at 6:47 am | Comments (0)
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