Krav Maga Curriculum: Thursday 03/01/12


  • Straight Punches (High, Low)
  • Compound Movement
  • Combinations: Punches & Kicks
  • Ground: Position & Movement


  • Choke while Mounted
  • Headlock/Close Choke while Mounted
  • Mounted, Trap & Roll
  • Exiting from Guard
  • Ground/Standing Self-Defense Drills


  • Focus Mitt Combinations (Standing, Ground)
  • Arm Bar from the Guard
  • Guard – Sit Up & Sweep
  • Guard Escape (Stacking)

Please be sure to arrive on time and remember: Krav Maga top & bottom is required in every class!

“Winning means being unafraid to lose.”
- Fran Tarkenton 

1-10, 2-27, 3-20

KMW CrossFit WOD: Thrusday 3/1/12

There's nothing quite like the 90 sec of being on the floor after a CrossFit WOD.

CrossFit Open WOD 12.2 Practice Session
10-10-10 Snatches @ 75/45lbs
5-5-5-5-5-5 Snatches @ 135/75lbs
1-1-1-1-1 @ 165/100lbs

Class Limit=18 Athletes
WOD Times 6am, 7am, 12:15pm

*5pm class will be a Muscle Up Clinic… although you may practice snatches off to the side.
*6pm CrossFit is for CrossFit Open Competitors Only!

Krav Maga Curriculum: Wednesday 02/29/12

Striking from the Guard


  • Review: Heel Strikes
  • Hammerfists (Side, Behind)
  • Elbows
  • Choke from Front, with Push
  • Choke from Behind, with Push


  • Review: Movement with Pivoting
  • Review: Shadow Boxing, Slipping Punches
  • Hook Punch
  • Uppercut Punch
  • Uppercut Punch Defense
  • Focus Mitt Combinations


  • Review: Full Mount (Position, Striking, Exit from Mount)
  • Review: Elbow Escape from Full Mount
  • Review: Guard Positions
  • Guard Escape (stacking)
  • Side Mount Position, Strikes
  • Side Mount, Transition to Full Mount

Please be sure to arrive on time and remember: Krav Maga top & bottom is required in every class!

“Greatest success comes just one step beyond that point at which defeat overtakes you.”

1-26, 2-13, 3-52

KMW CrossFit WOD: Wednesday 2/29/12

“Easy Sleezy”
5 Rounds not for time:
200 Meter Run
15 Deadlifts (185/125lbs) Work on speed
30 sec Handstand Hold-center of room w spot if needed
Muscle Up Practice

WOD Times-6am, 7am, 12:15pm, 5pm, 8pm

6:30pm CrossFit Endurance @ SMC Track
6 min AMRAP of stair case work
Rest 5 min
300-300-300 meters
Rest 3:00 between sets
NOTE: School is back in session, parking is best on 14th street between Pico blvd. and Michigan Ave.