Sunday, April 29, 2012


Warm Up:
Animal Kingdom 

Skill:
Plank Games

WOD:
10-9-8-7-6-5-4-3-2-1
Deadlifts
Push-ups

Game:
Kickball

Cash out:
5 minutes of fun!

Thursday, April 26, 2012

 Learning the Lunge with Coach Steph

 CrossFit "Cubs" WOD
Muscles joins the "muscle up" club!

CF Kids Bears:

WOD:
Partner AMRAP (10 Minutes)
12 Slam Balls
16 Lunges
20 Lateral jumps

Cash out:
Backwards Lunge Races

Friday, April 20, 2012




Warm Up:
Run
Skills & Drills


WOD:
4 Rounds for time of:
10 Dumbbell snatch
200 Meter Run

Game:
Your Choice

Tuesday, April 17, 2012

Sunday, April 15, 2012








April Athlete of the Month:

Congratulations Ethan!

Ethan consistent attendance, support of his younger brother Vince, as well as other athletes and dedicated to the Steve's Club values are all reasons why he is this month's athlete of the month. Ehtan and his brother practice movements at home and he sos great dedication to our value of improvement. Ethan says, he wants to get better at kipping. Just this week, he got his first two kipping pullups!! Keep up the good work Ethan!




Warm-Up:
CrossFit 4 Square

WOD:
AMRAP in 8 minutes
10 Dumbbell Front Squats
Lunge with Dumbbells between cones
10 Push Ups with DumbBells
Lunge with Dumbbells Between Cones

Game:
3,2,1...Go Tag
One person is 'it.' There job is to tag people as they run between cones by hitting them with a ball or tagging them with one. Each color ball is assigned to a CrossFit movement you must do 5 reps of if you are hit or tagged.

Thursday, April 12, 2012


CrossFit Kids - Cubs
Lava Rocks





CrossFit Kids - Bears

Warm up:
Jump Rope

WOD:
5 rounds for time of:
5 Burpees
10 OHS
25 Single Unders

Game:
CrossFit Baseball

Cash out:
Max time spent balancing one leg

Wednesday, April 11, 2012


Teen Weightlifting







WOD:
CrossFit Partner Easter Egg Hunt Challenge

"AMEAP" in 18 minutes
Partners must search for eggs and complete the tasks within them. The task must be completed before going on to the next egg. Tasks involve movements like Wall Balls, Squats, Lunges, Burpees, Sprinting as well as Hula Hooping & Dancing.

Congrats to our challenge winners Cureese & Jada!

Wednesday, April 4, 2012






Warm up:
Move the Blanket
Class had to use teamwork to move a blanket from one side of the gym other with everyone remaining on it the entire time.

WOD:
Partner AMRAP in 10 minutes
One partner does wall balls until the other partner crab walks a designated length and back. Score is total wall balls.

Game:
Whole foods/processed foods catch
One team is the processed foods, the other team is the whole foods. Both teams start in the middle. Coach shouts out a food. The team who correctly represents that food runs to their side of the gym being chased by the other team. Whoever gets caught joins the opposite team.