Wednesday, July 3, 2019

July 4th Class Cancellations


Image result for independence day



Due to the 4th of July holiday there will be no Teens or Kids classes on Thursday, July 4th and no preschool class on Saturday, July 6th.

Tuesday, July 2, 2019

Kids




Warm up:
Red Light, Green Light

Skill Focus: 
Team Work & Tire Flips

WOD:
4 rounds for time of with a team of 3:
6 Slam Balls over Shoulder (2 per person)
6 High Five Burpees
6 Team Tire Flips

Game:
Ropes & Rings

Monday, July 1, 2019

Teens



Warm up:
Dynamic Drills

Skill Focus: 
Handstand Push Ups

WOD:
45 Hand stand push ups
30 box jump overs
45 Wall Balls 

Saturday, June 29, 2019

Preschool

Thank to all who attended our Free Preschool Day!






Warm up: 
Space Exploration

Skill Focus:
Air Squat

WOD:
AMRAP in ? 
Over/Under Hurdles
Jump Plate to Plate
Alley Loop Run

Game:
What time is it Mr. Fox?







Thursday, June 27, 2019

Kids



Warm up:
Med Ball Relays

Skill Focus: 
Air Squat

WOD:
AMRAP in 3 Minutes 
3 burps 
5 air squats 
7 box jumps 

 Rest 1 minute 

 AMRAP in 3 Minutes 
3 forward roll 
5 air squats 
7 box jumps 

 Rest 1 minute 

AMRAP in 3 Minutes 
3 shuttle sprints 
5 air squats 
7 box jumps

Game:
Big Ball Soccer

Teens




Warm up:
Bike & Plate Drills Rotation

Skill Focus:
Pull up

WOD:

Choose your own lift to work on or test

then

3 Rounds of:
3 minute AMRAP
Beginner: 3 Pull ups Intermediate: 5 Pull ups
Beginner: 5 Double Unders Intermediate: 10 Double Unders
7 Box Jumps
Rest 1 Minute
*Start where you left off 


Monday, June 24, 2019

Teens





Warm up:
Reaction Ball/Sprints

Skill Focus:
Bar Muscle Up

WOD:
AMRAP in 15 Minutes
100 Meter Sprint
5 Power Cleans (heavy)
10 Box Jumps (high)
5 Bar Muscle Ups