May 26th, 2009
Workout of the Day

 ”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.