Archive for May, 2009
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”Hard work never killed anybody, but why take a chance?” -Edgar Bergen
News
MMA training is beginning at the gym on or around July 1. If you are curious or interested in the program we will be posting the announcement on the site.
All Members -This is the summer season. Set your sights on getting to the gym 3+ times per week.
Brazilian Jiu-Jitsu -Sapao is now directing the program for all levels. He will be in the gym from June 5. All classes this week are open mat. Please make use of the time to practice all the we have learned in the past 60 days.
CrossFit
3 Rounds for time of:
20 KB Swings 1 pood
10 Dead lifts
20 KB Snatch 1 pood
10 Hack squats
Jordan 14:00
Dan 14:10
Brazilian Jiu-Jitsu
Monday thru Thursday (New material)
Friday (Review and Friday Night Fights)
Saturday (Review)
Muay Thai Kickboxing
Punches, strategy, kicks
Commando Krav Maga
Fundamentals: Conditioning, weapons.
Posted by Dan Raabe at 6:13 am | Comments (1)
”Hard work never killed anybody, but why take a chance?” -Edgar Bergen
News
MMA training is beginning at the gym on or around July 1. If you are curious or interested in the program we will be posting the announcement on the site.
All Members -This is the summer season. Set your sights on getting to the gym 3+ times per week.
Brazilian Jiu-Jitsu -Sapao is now directing the program for all levels. He will be in the gym from June 5. All classes this week are open mat. Please make use of the time to practice all the we have learned in the past 60 days.
CrossFit
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
Plyometric ball push-ups
Knees to elbows
Ball slams
PVC Lunge
Brian T 44:35
Alex R 41:23
Brazilian Jiu-Jitsu
Monday thru Thursday (New material)
Friday (Review and Friday Night Fights)
Saturday (Review)
Muay Thai Kickboxing
Punches, strategy, kicks
Commando Krav Maga
Fundamentals: Conditioning, weapons.
Posted by Dan Raabe at 12:59 pm | Comments (0)
”Hard work never killed anybody, but why take a chance?” -Edgar Bergen
News
MMA training is beginning at the gym on or around July 1. If you are curious or interested in the program we will be posting the announcement on the site.
All Members -This is the summer season. Set your sights on getting to the gym 3+ times per week.
Brazilian Jiu-Jitsu -Sapao is now directing the program for all levels. He will be in the gym from June 5. All classes this week are open mat. Please make use of the time to practice all the we have learned in the past 60 days.
CrossFit
10 rounds of
10 KB snatch
10 Box jumps
10 Ring push-ups
10 Weighted sit-ups
Finish: 3×3 on the heavy bags
Eric B 24:45 (6x)
Ghosh 25:36 (6x)
JT 24:36 (5x)
Danny H 23:41 (5x)
Brazilian Jiu-Jitsu
Monday thru Thursday (New material)
Friday (Review and Friday Night Fights)
Saturday (Review)
Muay Thai Kickboxing
Punches, strategy, kicks
Commando Krav Maga
Fundamentals: Conditioning, weapons.
Posted by Dan Raabe at 6:57 am | Comments (0)
”Hard work never killed anybody, but why take a chance?” -Edgar Bergen
News
All Members -This is the summer season. Set your sights on getting to the gym 3+ times per week.
Brazilian Jiu-Jitsu -Sapao is now directing the program for all levels. He will be in the gym from June 5. All classes this week are open mat. Please make use of the time to practice all the we have learned in the past 60 days.
MMA -The program is just beginning. Look for schedule changes this week. Jorge Oliveira will be back to continue the training.
CrossFit
10 rounds of
10 KB snatch
10 Box jumps
10 Ring push-ups
10 Weighted sit-ups
Finish: 3×3 on the heavy bags
Brazilian Jiu-Jitsu
Monday thru Thursday (New material)
Friday (Review and Friday Night Fights)
Saturday (Review)
Muay Thai Kickboxing
Punches, strategy, kicks
Commando Krav Maga
Fundamentals: Conditioning, weapons.
Posted by Dan Raabe at 6:01 am | Comments (0)
May 24th, 2009
Sapao
Event Times:
| June 5, 2009 2:00 pm | to | July 1, 2009 8:30 am |
Event Details:
Sapao will be here this month from June 5th thru June 30th. He will be leading classes as usual, booking privates and training. Call the gym for information. (303) 368-4900.
Posted by Dan Raabe at 12:10 am | Comments (0)
“Freedom is that instant between when someone tells you to do something and when you decide how to respond.” -Dr. Jeffrey Borenstein
News
MMA Privates with Jorge Oliveira. Thru May 22. Sign up today. Open to all ages and skill levels.
Video of the Week Skills Transfer Exercises Watch this clip from Coach Burgener!
Brazilian Jiu-Jitsu Training this month with PFC light heavyweight champion Jorge Oliveira. 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.
Muay Thai Get involved! Learn Thai Kickboxing. Classes for men, women, kids… Join us for an introductory class in the Thai national sport of Thai Kickboxing.
Pilates On the mats and at 7:00 AM Tuesdays and Thursdays. Whether you are a Brazilian Jiu-Jitsu pro, or a business person wanting to get your day kicked off to the right start this is the class for you.
CrossFit Do you have 20 minutes to change your life? Are you willing to match your mental determination with your physical stamina? Do you want to train like a winner? Learn what you can do with a few minutes of precious time and some discreet guidance in physical training. CrossFit is classes, with purpose and direction.
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).
CrossFit
3 Rounds for time of:
20 Pull-ups kipping
20 KB snatch (each arm)
20 Ring dips
20 Sit-ups
20 GHD
Eric B 26:06 (1 1/2)
Jen R 27:07
Mark R 28:00
Brazilian Jiu-Jitsu
Monday thru Thursday (New material)
Friday (Review and Friday Night Fights)
Saturday (Review)
Muay Thai Kickboxing
Punches, strategy, kicks
Commando Krav Maga
Fundamentals: Conditioning, weapons.
Posted by Dan Raabe at 6:26 am | Comments (0)
“Freedom is that instant between when someone tells you to do something and when you decide how to respond.” -Dr. Jeffrey Borenstein
News
MMA Privates with Jorge Oliveira. Thru May 22. Sign up today. Open to all ages and skill levels.
Video of the Week Skills Transfer Exercises Watch this clip from Coach Burgener!
Brazilian Jiu-Jitsu Training this month with PFC light heavyweight champion Jorge Oliveira. 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.
Muay Thai Get involved! Learn Thai Kickboxing. Classes for men, women, kids… Join us for an introductory class in the Thai national sport of Thai Kickboxing.
Pilates On the mats and at 7:00 AM Tuesdays and Thursdays. Whether you are a Brazilian Jiu-Jitsu pro, or a business person wanting to get your day kicked off to the right start this is the class for you.
CrossFit Do you have 20 minutes to change your life? Are you willing to match your mental determination with your physical stamina? Do you want to train like a winner? Learn what you can do with a few minutes of precious time and some discreet guidance in physical training. CrossFit is classes, with purpose and direction.
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).
CrossFit
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
Cement mixers
KB upside down press
Dead-lift
Ball slams
Alex 26:52
Chris F. 6 rounds in 19:52
Brazilian Jiu-Jitsu
Monday thru Thursday (New material)
Friday (Review and Friday Night Fights)
Saturday (Review)
Muay Thai Kickboxing
Punches, strategy, kicks
Commando Krav Maga
Fundamentals: Conditioning, weapons.
Posted by Dan Raabe at 6:25 am | Comments (0)
“Freedom is that instant between when someone tells you to do something and when you decide how to respond.” -Dr. Jeffrey Borenstein
News
MMA Privates with Jorge Oliveira. Thru May 22. Sign up today. Open to all ages and skill levels.
Video of the Week Skills Transfer Exercises Watch this clip from Coach Burgener!
Brazilian Jiu-Jitsu Training this month with PFC light heavyweight champion Jorge Oliveira. 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.
Muay Thai Get involved! Learn Thai Kickboxing. Classes for men, women, kids… Join us for an introductory class in the Thai national sport of Thai Kickboxing.
Pilates On the mats and at 7:00 AM Tuesdays and Thursdays. Whether you are a Brazilian Jiu-Jitsu pro, or a business person wanting to get your day kicked off to the right start this is the class for you.
CrossFit Do you have 20 minutes to change your life? Are you willing to match your mental determination with your physical stamina? Do you want to train like a winner? Learn what you can do with a few minutes of precious time and some discreet guidance in physical training. CrossFit is classes, with purpose and direction.
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).
CrossFit
21-15-9 of:
Deadlift
KB shoulder press
Kipping pull-ups
Ring dips
Brian T. 21:01
Jen R 21:30
Kids
3 rounds of:
20 Tire jumps
20 Sit-ups
10 Push-ups
3 Pole climbs (across the bar and down the opposite side)
Brazilian Jiu-Jitsu
Monday thru Thursday (New material)
Friday (Review and Friday Night Fights)
Saturday (Review)
Muay Thai Kickboxing
Punches, strategy, kicks
Commando Krav Maga
Fundamentals: Conditioning, weapons.
Posted by Dan Raabe at 6:21 am | Comments (0)
“Freedom is that instant between when someone tells you to do something and when you decide how to respond.” -Dr. Jeffrey Borenstein
News
MMA Privates with Jorge Oliveira. Thru May 22. Sign up today. Open to all ages and skill levels.
Video of the Week Skills Transfer Exercises Watch this clip from Coach Burgener!
Brazilian Jiu-Jitsu Training this month with PFC light heavyweight champion Jorge Oliveira. 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.
Muay Thai Get involved! Learn Thai Kickboxing. Classes for men, women, kids… Join us for an introductory class in the Thai national sport of Thai Kickboxing.
Pilates On the mats and at 7:00 AM Tuesdays and Thursdays. Whether you are a Brazilian Jiu-Jitsu pro, or a business person wanting to get your day kicked off to the right start this is the class for you.
CrossFit Do you have 20 minutes to change your life? Are you willing to match your mental determination with your physical stamina? Do you want to train like a winner? Learn what you can do with a few minutes of precious time and some discreet guidance in physical training. CrossFit is classes, with purpose and direction.
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).
CrossFit
10 rounds of
10 KB snatch
10 Box jumps
10 Ring push-ups
10 Weighted sit-ups
Finish: 3×3 on the heavy bags
Brazilian Jiu-Jitsu
Monday thru Thursday (New material)
Friday (Review and Friday Night Fights)
Saturday (Review)
Muay Thai Kickboxing
Punches, strategy, kicks
Commando Krav Maga
Fundamentals: Conditioning, weapons.
Posted by Dan Raabe at 6:37 am | Comments (0)
“Freedom is that instant between when someone tells you to do something and when you decide how to respond.” -Dr. Jeffrey Borenstein
News
MMA Privates with Jorge Oliveira. Thru May 22. Sign up today. Open to all ages and skill levels.
Video of the Week Skills Transfer Exercises Watch this clip from Coach Burgener!
Brazilian Jiu-Jitsu Training this month with PFC light heavyweight champion Jorge Oliveira. 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.
Muay Thai Get involved! Learn Thai Kickboxing. Classes for men, women, kids… Join us for an introductory class in the Thai national sport of Thai Kickboxing.
Pilates On the mats and at 7:00 AM Tuesdays and Thursdays. Whether you are a Brazilian Jiu-Jitsu pro, or a business person wanting to get your day kicked off to the right start this is the class for you.
CrossFit Do you have 20 minutes to change your life? Are you willing to match your mental determination with your physical stamina? Do you want to train like a winner? Learn what you can do with a few minutes of precious time and some discreet guidance in physical training. CrossFit is classes, with purpose and direction.
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).
CrossFit
Max rounds in 20 minutes;
5 Handstand push-ups
5 Lever Pull-ups
5 Ring Dips
200 Meter run
Dan 5
Eric B. 4 1/4
Jordan 6
Kids
21-15-9 of:
Ring pull-ups
Ball slams
Tire jumps
Lunge
Brazilian Jiu-Jitsu
Monday, Tuesday, Wednesday, Thursday (New material)
Friday, Saturday (Review and Friday Night Fights)
Muay Thai Kickboxing
Punches, strategy, kicks
Commando Krav Maga
Fundamentals: Conditioning, weapons.
Posted by Dan Raabe at 6:42 am | Comments (0)
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