June 9th, 2009
Workout of the Day

If you’re going through hell, keep going.  ~Winston Churchill

News

MMA -call for the program details

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 1pood
1 lap lunges
20 Hack squats  1pood
1 lap lunges
20 Wall ball
1 lap lunges
20 1-arm push-ups
1 lap lunges

Dan 25:56 (20 GHD sit-ups for lunges)

Jordan 22:42

Mark R 23:05

Jim S. 26:58

Graham 22:10

Jen 26:33

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.