Lesson Plans Monday, April 9, 2018
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BEGINNER CLASS (B1) Straight Punch Review Left/Right Combination Round Kick (both legs; discuss switching movement with foreward leg) Combo #1 to tombstone pad Combo #2 to tombstone pad Choke from Behind with a Push   INTERMEDIATE CLASS (B1) Tombstone Pad: 2 rounds of 2 minutes; emphasize straight punches and elbows #1 and #6 to pad […]

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CrossFit Member Survey
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Hey everyone, In an effort to ensure that we are meeting your needs, and providing you with the best possible service we have put together a quick survey, don’t worry it’s anonymous and will only take you a few minutes to complete. For those of you who participated in our 1st Intramural Open (whether […] […]

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Officer involved shooting in Aurora, one person taken to hospital, no officers injured
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Police in Aurora were involved in a shooting incident on Monday night. The officer involved shooting happened in the area of Chambers Road and East Smith Road, according to an 8:23 p.m. police department Twitter post. #APDAlert: APD officers involved in OIS at N Chambers Rd and E Smith Rd. There is an active scene […]

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Edgewater police locate suspects in Sloan’s Lake slaying
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Courtesy of Denver7 Victim Andrew Jenicek grew up in Littleton and was living in Lakewood when he was fatally shot. Edgewater police are searching for a vehicle described as a silver or white sedan, possibly a Mitsubishi Eclipse. The Edgewater Police Department announced Sunday afternoon it has located the Mitsubishi Eclipse and suspects sought in […]

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Man sentenced to 32 years in prison for groping stripper, shooting at Lakewood police officers
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A man who fired shots at Lakewood police officers was sentenced to 32 years in prison on Friday. First Judicial District Attorney Eric James St. George Eric James St. George, 40, was found guilty on February by a Jefferson County jury after a seven-day trial, according to the district attorney’s office. On July 31, 2016, a woman […]

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Even if you report a reckless driver in Colorado, tracking them down is like “looking for a needle in a haystack” says state patrol
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COLORADO SPRINGS — Robert Ours was screaming along at around 140 mph when he slammed head-on into school Principal Diane Garduno southeast of the Colorado Springs Airport on Nov. 21, killing them both, according to the recently released final accident report. The banshee rate of speed would come as no surprise to the 29 frightened […]

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Zindagi Ke Safar Mein Lyrics – Aap Ki Kasam
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Zindagi Ke Safar Mein lyrics of Aap Ki Kasam is sung by Kishore Kumar : Zindagi ke safar mein guzar jaate hain jo makaam.. Woh phir nahin aate

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Officer assaulted by inmate in Limon Correctional Facility
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CDOC Ryan Spear An officer was assaulted by an inmate at the Limon Correctional Facility. Inmate Ryan Spear, 29, assaulted the officer, who was taken to a hospital and treated for injuries, the Colorado Department of Corrections said in a Friday news release. Fellow officers intervened and were able to stop the assault. Spear, who […]

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Trump: 2,000-4,000 troops needed for Mexico border security
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PHOENIX — President Donald Trump said Thursday that he wants to send between 2,000 and 4,000 National Guard members to the U.S.-Mexico border to help federal officials fight illegal immigration and drug trafficking, but it wasn’t clear who would be called up or if they would even be allowed to carry guns. Trump’s comments to […]

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London struggles to fight crime spike, murders soar in 2018
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LONDON — Friends say Israel Ogunsola was a bubbly young man with a knack for making people laugh. This week the 18-year-old was stabbed to death, becoming London’s 53rd murder victim of 2018. The British capital is being shaken by a spike in deadly violence, much of it involving young people with knives caught up […]

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Karate Combat Organization Launches Full-Contact Fighting League
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Karate Combat has launched a professional combat-sports league that was created to revitalize the art of karate. The fighting is full contact with rules developed by martial arts experts and top fighters. It takes place in the patent-pending Karate Combat Fighting Pit, which is designed to encourage continuous action. Karate Combat viewers can access league […]

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Lesson Plans Thursday, April 5, 2018
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Beginner (B1) Punches-Straight Front Kick Groin Drill: Partner moves around with large pad, holds for punches or groin Kicks Ground- Getting up Ground- Front Kick Ground- Round Kick Drill: Movement,Kick, get, up, Groin kick followed by 4 straight punches Headlock from behind Intermediate (B1) Headbutt Forward Side Kick Combination-Side kick, transition to face the pad, […]

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Lesson Plans Friday, April 6, 2018
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Beginner B1 Punches- Straight Punch Straight Punch Low Knee Strike (quick review) Combo: Straight Punch Low, 4 straight punches, 2 knees Inside Defense Inside Defense v. Straight punch Low Drill: defender eyes closed; inside defense or defense against a low punch Headlock from behind Drill: defender eyes closed; inside defense or defense against a low […]

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The RMSDF App Is Back!
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We are in the process of switching member software. By the end of April we should have all students into the new system. Look for new check in and other cool new features being added this month. A few highlights: New App Check in via the app Easier profile/payment updating Member Incentive Program And More […]

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