RMSDF

Get ready to work this week! I'll see you all at 5:45 tonight. Don't forget the new Tuesday & Thursday 10am class with baby sitting available, tell a friend!

RMKM&CF WOD 8.12.09

Buy in: All Around Bridging, Jacks, Push Ups

WOD: Tabata

Kung Fu Jumping Jacks

Burpee Box Jump

Med Ball Slams

Bear Crawls (forward & backwards)

Cash out:

V- Sit holds (tabata)

 

RMKM&CF WOD 8.11.09

4# 800 meter runs each for time.

 

KM Level 1 test group

RMKM&CF WOD 8.10.09

AMRAP in 20 minutes

5 Pistols each side

5 Turkish Get Ups each side

15 Burpees

 

 

Castle View Sabercats Football Team in  DC Parade

8.10.09

Hi Everyone!

I'm looking forward to a great week of workouts! I hope you all come motivated to work hard!

 

Lisa & Laurence at the top of Missouri Mountain!

 

 

Will & I's weekend WOD: A little cruise in the FJ up Dakan, Hike, Max Boulder Pushes &

a Tabata of Pull ups.

Then blow diet at Mom's cook out! I hope you all remember the value of eating right, every time I have a cheat day I can tell the differnce in the next day;s WOD. Get on the Zone Diet or  Paleo Diet

RMKM&CF WOD 8.7.09

"Fear this 50"

50 reps of each, complete as much as you can in 20 minutes

Box Jumps, KB Swings, Wall Ball, Lunges, Push Press, Knees to Elbows

Krav Students can sub any exercise for 50 L&R Round Kicks & 50 of combo #2.

Hitting as hard as possible!

Reminder we are closed Saturday Aug 8 for the parade

 

Closed Saturday

Don't forget we are closed on Saturday Aug 8 Due to the Douglas County Fair parade, closing the street down.

try this instead:

1 mile run, 100 push ups, sit ups, squats & another 1 mile run

RMKM&CF WOD 8.6.09

"The Mean 15"

15 Dead Lifts

15 Burpees

15 Thrusters

15 Pull Ups

RMKM&CF WOD 8.5.09

BUY IN:  25 sit ups, 400m run & 25 sit ups

WOD

4 X 100yrd sprint

10 KB swings

10 Push Press

AMRAP in 15 minutes

Cash out: 25 super man push ups on the ball.

Sprint

 

Swings

 

Push Press

 

Super Man push ups

 

DONE!

RMKM&CF WOD 8.4.09

Fight Gone Bad Scaled

Box Jumps, KB Sumo Dead Lift High Pulls & Wall Ball

each exercise will be performed for a five minute round, for a max # of reps with a one minute rest between each of the three exercises. You will go through this 2 times. Remember  this is a scaled down version of the Bench Mark Workout Fight gone bad with three - Five rounds with Push Press & Row added to the exercises.

Hybrid/ Krav Option

Sub the KB SDHP for a five minute rd of Striking on the heavy bag (knees and round kicks included) & add a sprawl after every box jump. with wall ball try it one handed, alternating sides every five shots.