Class Cancellation

Please note there will be no CrossFit Preschool Class on Saturday, December 1st due to a CrossFit Competition at the gym.

Teens

Warm up:

Dynamic Drills

Skill Focus:

Rowing 

WOD:

5 Rounds of:

4 Minute AMRAP

1 Minute Bike

15 Kettlebell Swings (light)

15 DB Shoulder Press (light)

15 Calorie Row

15 Burpees

*Rest 1 minute between rounds

Kids

Warm up: 

Dynamic Drills

Skill Focus:

Stink Bug Around the Box!

WOD:

Partner AMRAP in ?

15 Overhead Squats

10 Box Jumps

5 Burpees

Game: 

Hungry Hippos

Kids

Warm Up: 

Agility Ladder "get to know you" drills

Skill Focus:

HandStand

WOD:

AMRAP in 12 minutes

10 Deadlifts

5 Handstand Kick ups

10 Push ups

Game:

Squat/Plank Whisper Down the Lane

Teens

Warm up:

Partner Rowing/Dynamic Switch

Skill Focus:

Deadlifts

WOD:

Deadlift 5-5-5-5-5

then

Test Day!

"Diane"

21-15-9

Deadlifts (Med)

Handstand Push Ups

Class Cancellation

Please note there will be no CrossFit Kids, Teens or Strength & Weightlifting on Thursday, November 22nd Due to the Thanksgiving Holiday.

Kids

Warm Up:

The Floor is Mashed Potatoes!

Skill Focus:

Turkey Squats!

WOD:

Partners complete the following movements with a med ball "turkey." Start at 10 reps each and decrease by 1 rep each round. 

 Turkey Toss

 Turkey Slam

Turkey Squat

Alley Run Together with Turkey

Game: 

Turkey Escape

Teens

Warm Up:

Playing Cards

Skill Focus:

Double Unders

WOD:

Double Under Tabata 

then

Test Day- "Elizabeth"

21-15-9

Dumbbell Squat Clean

Ring Dips

Cash Out:

Accumulate 50 Ring Rows

Classes Canceled for Thursday, November 15th

Due to the snow storm all youth classes are canceled on Thursday, November 14th! 

Still want to have a little fitness fun? Challenge your family a little snow day workout.

Snow Day Family WOD:

AMRAP Burpees in 3 minutes

immediately followed by a Max Plank hold!

Kids

Warm Up:

Build your own Obstacle Course

Skill Focus:

Push Jerk

WOD:

AMRAP in 10 Minutes

10 Push Jerks

3 Forward Rolls

3 Wall Climbs

Game:

Tag! 

Holiday Class Cancellations

Please see below for CrossFit Kids Class Cancellations throughout the holiday season this year.

NO CLASSES ON: 

Thursday, November 22nd-  CrossFit Kids/Teens/Strength&weightlifting 

 Saturday, December 1st-  CrossFit Preschool

 Monday, December 24th  CrossFit Teens/Strength & Weightlifting 

 Thursday, December 27th -Strength & Weightlifting 

 Monday, December 31st CrossFit Teens/Strength & Weightlifting 

 Tuesday, January 1st - CrossFit Kids

Teens

Warm up:

Dynamic

Skill Focus: 

Push Jerk

WOD:

EMOM for 7 minutes

1 Heavy Push Jerk

15 Double Unders

then

For Time:

45 Deadlifts

35 Hang Power Clean

25 Push Jerk

15 Overhead Squat

* Use a light to medium weight for all movements

Kids

Warm Up:

Banana Tag

Skill Focus:

Stink Bug Push Up

WOD:

3 rounds of 30 seconds of work, 

followed by 10 seconds rest of 

each of the following movements:

Stink bug Push up

Air Squat

Mountain Climber

Jumping Jacks

Cash out:

Jump Rope & Planks

Teens

Warm up: 

Dynamic Drills

Skill Focus:

Pull up/Bar Muscle Up

WOD:

5 Rounds for Time

5 Power Snatches (medium/70%)

3 Bar Muscle up or 5 Pull ups

10 Push ups

15 Air Squats

Kids

Warm up:

Dynamic Tabata!

Skill Focus:

WOD:

Partner AMRAP in 10 Minutes

20 Box Jump

20 Front Squat

20 Push Press

* One person working at a time

Game:

Freeze Tag

Teens

Warm up: 

Grab Ball!

Skill Focus:

Power Clean

WOD:

Find 1 Rep Max Power Clean

then

"Death By Power Clean"

Every minute on the minute, start at one Power Clean at 70% of today's max and then add a rep every subsequent minute until you can no longer complete the reps required in the minute.  Once you fail start back at one and build back up.  Continue for 20 minutes. 

Kids

Warm Up:

Jumping Jack---> Lunge

Jump rope----> Lunge

Skill:

"Feet under thumbs!" (Squat)

WOD:

Partner AMRAP in 9 Minutes

3 Burpees

6 Air Squats

9 Deadlifts

(alternate full rounds)

GAME:

Food Fight/Dodgeball

Teens

Warm Up:

Dice Knock Out! 

Skill Focus:

Pull Up

WOD:

Test Day!

"Helen"

3 rounds for time of:

400 meter run

21 Kettlebell Swings

12 Pull ups

Cash Out:

Tabata Planks