Kids

Warm Up:

Agility Ladder --> Animal walk ---> Alley Loop Spring

Skill Focus:

Jump Rope

WOD:

4 rounds of 

AMRAP in 2 Minutes

7 Thrusters

7 Push ups

14 Jump Rope

Rest 2 Minutes

Teens

Warm Up:

Dynamic Drills

Skill Focus:

Bar Muscle Up Drills

WOD:

2 Rounds of-

5 Thrusters (Heavy)

30 Double Unders

5 Bar Muscle Ups

Rest 4 Minutes

2 Rounds of-

4 Thrusters (Heavy)

20 Double Unders

4 Bar Muscle Ups

Rest 4 Minutes

2 Rounds of-

3 Thrusters (Heavy)

10 Double Unders

3 Bar Muscle Ups

Kids

Warm Up: 

Relay Races 

 Skill Focus: 

 push press (work on the dip, drive) 

 WOD: 

8 push press 

sprint 50 ft down 

8 box jumps 

50ft bear crawl back 

 Game: 

 monkey in the middle

Teens

Warm up:

Alley Loop Run & Drills

Skill Focus:

Prowler

WOD:

Strength

4 x 100m Heavy Prowler Push

Conditioning

AMRAP in 5 minutes

50 meter light prowler push

Alternate with a partner

Kids

Warm Up:

Down & Back Drills

Skill Focus:

Barbell Deadlift

WOD:

Roll the dice and do the indicate amount of reps!

5 Rounds for time of:

Slam Ball Dice Roll

7ft Rope Climb

Wall Ball Dice Roll

Alley Loop Run

Game:

Kids Choice

Teen

Warm up:

Dynamic Drills

Skill Focus:

Pull ups

WOD:

Every Minute on the Minute for 12 Minutes

Even Minutes: 3 Working Weight Back Squats

Odd Minutes: 6 Kipping Pull-ups

Cash Out:

For time-

30 Box Jumps

30 Goblet Reverse Lunge

30 TGU Situps (10R/10L)

Preschool Class Canceled Tomorrow!

Please note CrossFit Preschool Class is canceled tomorrow (7/20) due to excessive heat!

Kids

Warm Up: 

hurdles, running alley loop 

Skill Focus: 

Dumbbell Thruster-Elbows up! 

WOD:

Partner AMRAP in 8 minutes 

10 Dumbbell Thrusters 

10 Ring Rows 

10 Burpees 

Game: 

monkey in the middle

Teens

Warm up: 

Med Ball Drills

Skill Focus:

Barbell Cycling

WOD:

Partner AMRAP in 15 Minutes

15 Push Press

15 Burpees

15 Ring Rows

15 Hang Power Cleans

*One person working at a time

Time Change for Preschool Saturdays!

Starting on August 17th our CrossFit Preschool Class for ages 3-6 years will be changing times.

You can now bring your little ones for fitness and fun every Saturday at 9am! 

Please note class time will still be at 10am on 7/27 and 

there will be no preschool class on 7/20, 8/3 & 8/10.

Kids

Game Day!

Teens

Warm up:

Dynamic Drills

Skill Focus:

Hang Power Snatch

WOD:

Hang Power Snatch

Find 2 Rep Max or Work on Technique for Sets of 2

then

3 Rounds for Time of:

200m Run

12 Toes to Bar

12 Push Ups

Kids

Warm up:

Jump rope drills

Skill work:

jump rope/ hula hoop 

WOD: 

AMRAP in 7 minutes  

10 air squats

10 ball slams

10 meter Sprint 

10 jumping jacks

Game: 

Coaches Choice

Teens

Warm up:

Agility Drill

Skill Focus:

Wall Ball

WOD:

8 Minute AMRAP of:

1 Minute Bike

10 Push Ups

Rest 2 minutes

8 Minute AMRAP of :

10 calorie Row

10 Kettlebell Swings

Rest 2 Minutes

8 Minute AMRAP of:

100m Sprint

10 Wall Balls

Kids

Warm up:

Build your own Obstacle Course

Skill Focus:

Kettlebell Swing

WOD:

5 Rounds of:

7 Kettlebell Swings

3 Burpee Wall Ascent

1 7ft Rope Climb

Teens

Warm up:

Row Rotations

Skill Focus:

Press Bar Path

WOD:

Lyons Press Medley

Shoulder Press-Push Press-Push Jerk 

 Keeping a barbell in your hands throughout the sequence of the 3 movements, perform 3 reps of Shoulder Press, 3 reps of Push Press and 3 reps of Push Jerks prior to re-racking the barbell. You will add weight to the barbell based on your level and ability. Perform the same sequence (3SP/3PP/3PJ) and re-rack. You will continue to increase the weight on the bar and the weight will eventually get to the point you cannot perform the Shoulder Press. At this point continue the Press Medley with only the Push Press and Push Jerk (3PP/3PJ). When the weight gets too heavy that you you fail on the Push Press you will continue the Press Medley with Push Jerks (3 reps) only. Record the top weight for each lift.

Cash out:

AMRAP in 7 Minutes

7 Russian Kettlebell Swings (Heavy)

7 Burpee Box Jump OVers

July 4th Class Cancellations

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.

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

Teens

Warm up:

Dynamic Drills

Skill Focus: 

Handstand Push Ups

WOD:

45 Hand stand push ups

30 box jump overs

45 Wall Balls