Shotokan Karate

Aikido Coming Soon!

Tues 7pm - 8:30 pm

Thurs 7pm - 8:30 pm

Sat 11am -12:30pm

  Aikido Training

Thursday nights 7:00 pm

for more info:

http://www.asahidojo.com/

WOD Early - 6:00 - 7:00 pm M-F
WOD Late - Mon / Tue 8:30pm 
Weds / Fri 7:00 pm
Thur 8:00 pm   

WOD (Workout of the Day)

The WOD is done in a group environment, consisting of constantly varied functional movements done at high intensity. WODs are scaled to each athlete's level and performed at the highest intensity that the individual can sustain with good form and proper technique.

• Nutrition
• Work Out Demos
• Lifting Techniques
• Crossfit workout list I
• Crossfit workout list II
• Kettlebell workouts

• Arm Blocking - Chudan    

• Arm Blocking - Gedan

• Kicking

• Leg Blocking

• Leg Sweeping

• Punching

• Striking

• Principles, Techniques

• Shotokan Stances

          Kyu Requirements

• 3rdKyu Requirements

• 4thKyu Requirements

• 5thKyu Requirements

• 6thKyu Requirements

• 7thKyu Requirements

• 8thKyu Requirements

• 9thKyu Requirements

• 10Kyu Requirements

• 8thkyuSelfDefense Requirements

Olympic Weight Lifting Saturdays 9:00 am

Female Self Defense
Info Pending

Stretching Clinic
Info Pending

Kata Clinic
Info Pending
 

 PKC Youth  Boxing Program

Class Instruction
Mon thru Fri  5:00 - 7:00pm

"Open" Gym Hours
Mon - Fri 5pm -9pm
Sat 9am - 6pm

Youth Development
-a great tool to
cultivate personal
management skills.

• What is Expected of you.
• Weekly Training Sheet.

• Key Movement Exercises

• Physical Weakness

• Arm Bars

• Wrist Locks

• Mike Swain

• Rank and Requirements

Karate Kata

Karate Drills

Beginner Karate Info

• Names and meanings

• Kata Videos

• Line of Movement

• Basics
• Chair Drills
• Competitipn Drills
• Gankaku
• 1/2 Hours Burn
• Heian
• Jiyu Kumite Footwork
• Lay Down Kick Drills

• Glossary
• What's expected of you
• Karate History
• Karate Progress
• Karate Principles
• Tie belt