RMSDF

GO PRIMAL Paleo 3

Register Online at: https://kravmagacrossfit.zenplanner.com/zenplanner/portal/event.cfm?EventId=BD8F32E0-CB57-48D2-A6A1-91929B430643

Kids Krav Homework / All Members!!

This month Kids Krav homework/ ALL MEMBERS is a care package for gym member Walter T. Walter is curently deployed in Iraq.

  1. write or draw a picture. Walter trains with us in both Krav Maga & CrossFit

  2. Items for a care package

    check these sites for suggestions

    http://militarymomathome.blogspot.com/2009/01/care-package-ideas.html

    http://www.equipped.com/deployed_military_suggestions.htm

    http://www.thesoldiersfamily.com/Care_Package_Ideas.html

We will collect and ship the items.

Walter destroying Sumo Deadlift Highpulls !

1/11/11

5 rds For Time

10 Bench Press

400m row

 

1/10/11

 4 Rnds for time of max reps of: 60 SEC S/U med ball throws, 60 SEC Pushups, 60 SEC Ring Rows (rest 1 MIN)

RMSDF Night Out 2/4

 

Rocky Mountain Night Out!

Join us for Dinner or Drinks at the Rock Yard

Friday Night Feb 4th from 6:30 - 8:30pm

All members & families are welcome.

We would like to give the Rock Yard a ball park number to expect/ reserve tables for anyone eating, so please post your name & people you are bringing to coments.

 

This month Kids Krav homework / ALL MEMBERS is a care package for gym member Walter T. Walter is curently deployed in Iraq.

  1. write or draw a picture. Walter trains with us in both Krav Maga & CrossFit

  2. Items for a care package

    check these sites for suggestions

    http://militarymomathome.blogspot.com/2009/01/care-package-ideas.html

    http://www.equipped.com/deployed_military_suggestions.htm

    http://www.thesoldiersfamily.com/Care_Package_Ideas.html

We will collect and ship the items.

Walter destroying Sumo Deadlift Highpulls !

 

Open Tonight 1/10

We will be open tonight 1/10 despite the school's being closed.

 

 

Friday 1/7

Front Squats 5x3

Saturday 1/8

Pick a Named WOD ???

Class pick: Fight Gone Bad



Coach in training!

1/6/11

 8 MIN AMRAP: Row 100 M, 10 Air Squats.  Rest 3 Minutes 8 MIN AMRAP 5 Double Unders, 5 Pushups

11/5/2011

"Jack"

 20 Minute AMRAP:

10 Pushpress (115/75), 10 K-Bell Swings (53/35), 10 Box Jumps (24"/20")

 

11/4/11

10 Rounds For Time

10 Dead lifts 185/155

5 Ring Dip * Scale with regular dips