RMSDF

Sorry the link doesn't seem to be working from the first post, here's the new link

https://kravmagacrossfit.zenplanner.com/zenplanner/portal/retail.cfm?Category=Seasonal%20Items

Also on the main web site www.kravmaga-crossfit.com under member login there is a link to the store.

Seasonal Order/Update

We wanted to take a minute and update you with a few happenings.

First you'll see some changes in name & logo's starting with this seasonal order. You'll be seeing Rocky Mountain Self Defense & Fitness in place of  RM Krav Maga & CrossFit. We are trying to put out a broader terminology in our advertising. We also feel in the long run it will be better not having our name tied to another company's name (our old Krav Maga association had dues of $5000+per year). Be assured neither Krav Maga or CrossFit are going any where from our line up. We believe whole hardheartedly in both. We also want to leave the door open to adding additional programs to the gym.


The Holidays are knocking at our door! Get your gift ideas ordered today! order dead line is Nov 26.

Place your order at our new online store: https://kravmagacrossfit.zenplanner.com/zenplanner/portal/retail.cfm?Category=Seasonal%20Items
  ~You can pay at the time of order or leave the payment blank (under account label- put bill card on file) & we'll charge you on or after 11/26
  ~ Order can also be placed at front desk

NOTE: Nothing on the seasonal order will be in the ProShop!

Parents get the new Kids Krav pants at Wholesale Pricing!! Only on the seasonal order!

New lower priced wick-away t's KIDS & ADULTS!

 ***Reminder: Krav Maga requires complete Krav attire every class! Some of the Kids Krav Maga students have been forgetting this. We will no longer be stocking the white two-piece uniforms(although they can still be worn). In an effort to make our student more comfortable we are implementing a NEW uniform which consists of our black, kid's "Krav" pants and any of our Rocky Mountain shirts.  Get your kids new pants and T's for at the lowest price,order now!

Kids Krav White T's on sale at the Proshop! Just $8!!!

Filthy Fifty

For Time:

50 Box jumps 24 (inch box), 50 Jumping pull-ups, 50 Kettlebell swings (1 pood), Walking Lunge 50 steps, 50 Knees to elbows, 50 Push press (45 pounds), 50 Back extensions, 50 Wall ball shots (20 pound ball), 50 Burpees, 50 Double unders.

Trap & John battle through burpees

 

Team Wod

9 rds  20 pull ups, 20 dips & 20 GHD

Warm up

Barbell complex

WOD

30 Seconds of thrusters 135/95

30 Seconds of Toes to Bar

60 seconds rest

10 rounds for total reps

(No rest between thrusters & t2b)

 

Warm Up

8 min AMRAP

3 OHS 45/30

6 Dead Hang Pull Ups

9 KB swings 53/35

 

WOD

7 x 3

Pistols

Warm up

Forn Running Tabata

Pvc/Bar Hang Power Cleans

5 Rds for Time

3 Hang Power Cleans 135/95

6 Push Ups

9 Air Squats

Rest 4-5 minutes

 Repeat at a higher weight or stay the same and try to match your time.

 

We are closed for Columbus Day

Tabata Something Else

 

Warm Up

3,6,9,12,15

Push ups (feet on the tire), air squats, Sit ups & pull ups

 

 Team Tire Flips

Max reps in 30 minutes