December 21st, 2009
Week of December 21, 2009

Time is a great teacher, but unfortunately it kills all its pupils -Louis Hector Berlioz

Training at the gym. We train today’s athletics. If you can envision yourself building a life of flexibility and strength this is the professional gym for you. Train with Lorenzo, Bobby, Mike, Roger and Dan. MMA, Muay Thai Kickboxing, Brazilian Jiu-Jitsu (both Gi and no-Gi), classic stand-up boxing, aerobic kickboxing and CrossFit. Visit the website for more information. If you have questions call the gym directly at (303) 366-0629 or you can reach Dan at (303) 880-4641 or dan@gymriki.com for further details. Move your body, move your soul…Take action today!

Introduction to CrossFit -$70

Intimidated by the learning curve of CrossFit? Not anymore. Jump into the Ramp-up program. 12 specific CrossFit sessions, approx 30 minutes each, in a 30 day window, $70. These sessions are scaled to fit the beginner (Firebreathers beware). We’re passionate about CrossFit. We understand what we do is a little over the top. The introduction is easier. Everyone can accomplish the work-outs. Get on the Ramp! October session open from Monday the 5th at 5:30 PM. (New session starts the first Monday of each month). dan@gymriki.com  (303) 880-4641.
Monday
#5 Intro
10-8-6-4-2
Goblet squat
Knees to elbows
Push-press

Megan 9:47

Daniel 9:40

Firebreathers
Max rounds in 20 minutes
10 One-arm push-ups
10 PVC Lunge
10 Ring dips
10 Horizontal Pull-ups

Dan R. 5x

Wednesday
#6 Intro
5 Rounds
7 Wall ball
7 Cement mixers
7 Diamond push-ups

Firebreathers
5 Rounds for time
20 KB one-leg dead-lift
20 Pyramid squat
20 Ring push-ups
20 Cement mixers

Estela 33:15

Saturday
#7 Intro
2 Rounds
Run 400 Meters
15 Lunges
15 Ball slams
15 Thrusters
15 Knees to elbows

John F. 9:52 (1 round)

Firebreathers
3 Rounds for time
33 Sit-ups
33 Push-ups
33 Pull-ups
33 Jumps

Mark R 22:25

Estela 15:18

Javier 15:02