July 4th, 2010
CrossFit Training Week of July 5, 2010

Changing Gears

There are lots of changes here at Gym Riki. The first and most important is our move to Champions MMA in Parker, CO. It’s convenient to Denver located at 18436 Longs Way, (303) 378-5014. Do you want the most elite and diverse strength training possible. Kettlebells, Olympic weights, powerlifting, gymnastics, bodyweight drills, running and plyometrics. The program is all new, a step in the right direction and accessible by anyone with heart and determination.  If that’s not enough for your appetite then you can enroll in boxing, Brazilian Jiu-Jitsu, MMA, and Muay Thai Kickboxing. There is also Karate and wrestling.

CrossFit for this week

Wednesday

5 Rounds for time of:

30 Pushups

40 Situps

50 Squats

200 meter run.

Rest 60-90 seconds between rounds…

Friday

3 Rounds of:

Pull-up ladder

20 Deadlifts

30 KB Swings (# 1 pood)

40 Lunge

50 Ball slams

Saturday

Max rounds in 20 minutes of:

20 Push-ups

15 Pull-ups

10 Low starts

5 SDHP

Finish:

Bodywieght on the mats