Krav Maga Curriculum: Wednesday 08/01/12


  • Review: Straight Punches
  • Heel Strikes
  • Eye/Throat Strikes
  • Review: Choke from Front (1-Hand)
  • Recognition Drills
  • Headlock from the Side


  • Review: Knees + controlling/turning opponent, various holds
  • Review: Defensive Front Kick
  • Defensive Front Kick with Approach
  • Bearhug, Behind (arms caught)
  • Bearhug, Behind (arms free)
  • Review: Choke from Behind
  • Choke from Behind, with Pull


  • Review: Bearhugs (Front)
  • Bearhug, Front (lifting)
  • Bearhug, Front (leverage on neck/attacking eyes)
  • High Fall Breaks
  • Hairgrab, Front (in place)

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

“Nothing ever goes away until it teaches us what we need to know.”
- Pema Chodron 

KMW CrossFit WOD: Wednesday 8/1/12

Complete the following for time:
15-12-9 Squat Clean (135/95lbs)
100-75-50 Double Unders

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

6:30pm CrossFit Endurance will be meeting @ SMC Track with Coach Juvie.  It’s time to get ready for Race Day!

Krav Maga Curriculum: Tuesday 07/31/12


  • Straight Punches
  • Sprawling
  • Front Kicks
  • Choke from the Front


  • Introduction to Thai Pads
  • Review: Choke from Behind
  • Diagonal Downward Round Kick
  • Kick Combinations
  • Headlock form Behind
  • Recognition Drills


  • Review: Defensive Front Kick
  • Review: Pop Up from Mount
  • Headbutt (Forward, Upward, Side, Behind)
  • Focus Mitt Combinations with Headbutt
  • Review: All Level 1 Chokes
  • Recognition & Aggression Drills

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

“Set a goal so big that you can’t achieve it
until you grow into the person who can.”

KMW CrossFit WOD: Tuesday 7/31/12

Thruster Cat HOOOO!

5 Rounds for time of:
200 Meter Run
30 Sit -Ups (feet anchored)
20 OH Walking Lunges (45/25lbs)
10 Ring Dips

Advanced CrossFit
Shoulder Press: 12 sets of 3 reps @ 60%
Deadlift: 4-4-4-4-4 (true 3RM w perfect form)

CrossFit Elements
How to set up the rings
Ring Support and Ring Dips
Overhead Positioning with a bumper
How to perform an effective lunge for your body type
3 Rounds of the following for time:
200 Meter Run
10 OH Walking Lunges

Training Sessions: 6am, 7am, 12:15pm, 5pm, 7pm, 8pm Elements