March 11th, 2009
Workout of the Day

“Don’t forget to swing hard, in case you hit the ball.”-Woodie Held on baseball.

News

Brazilian Jiu-Jitsu The seminar with Flavio was very successful. We had a full mat and after two dynamic hours everyone was hot, tired and a better grappler. Thanks Flavio!

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

5×5 Clean and jerk
5×5 Front squat
5×5 Suitcase dead-lift
200 decline push-ups

Jenny 23

Courtney 33 (100 PU)

Ghosh 34:40 (100 PU)

JT 60:00 (100 PU)

Kids

3 rounds of:

Leap-frog
10 Tire jumps
10 Stick jumps
10 Push-ups
3 Pole climbs (across the bar and down the opposite side)

Gracie Barra Jiu-Jitsu

Monday and Thursday(8a)

Wednesday (submissions -no Gi)

Tuesday and Friday (8b)

Saturday (Review of 8a and 8b)

Muay Thai Kickboxing

Conditioning, Kicks

Commando Krav Maga

Fundamentals:  Conditioning, ground fighting.