March 18th, 2009
Workout of the Day

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

5 rounds for time of:

10 Pull-ups

20 Goblet squats

10 Pull-ups

20 Push-ups

10 GHD Sit-ups

JT 31:00 (3 2/5)

Stephan 31:30 (3)

Ghosh 19:00

Kids

3 rounds of:

20 Tire jumps

20 Sit-ups

10 Push-ups

3 Pole climbs (across the bar and down the opposite side)

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.