December 28th, 2009
Week of December 28, 2009

If you don’t practice you don’t deserve to win. -Andre Agassi

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.
 

December 28th. Work out of the Day
…in prep for the New Year the workouts will be short and intense… Try hard and get ready for 2010.

Monday
#8 Intro
10 x 5
KB Hang power clean
Sit-ups w/weighted ball

Megan 14:45

John F 16:50

Firebreathers
For time
100 Sit-ups
100 Push-ups
100 Medicine-ball cleans
100 Lunge

Mark R 21:50

Estela 29:05

JT 37:40
Wednesday
#9 Intro
3 Rounds
200 Meter waiter carry
15 Push-ups
15 Sit-ups

Sam 12:54

Megan 15:30

Firebreathers
Max rounds in 20 minutes
10 One arm push-ups
20 Dead-lifts
30 KB snatch
40 KB press
Elena 2 1/4

JT 1 3/4 to 10 presses

Dan 1 3/4 to 20 presses

Saturday

#10 Intro
Max rounds in 10 minutes
10 KB snatch
10 Renegade rows
10 Sit-ups

John F 3

Erica 2

Firebreathers
21-15-9
Pull-ups
Sit-ups
Push-ups
Jumping squats
Sledgehammers

Trevor 10:35

Mark R 10:48

Renardo 12:08