Teens

Warm up:
Rowing mixed Tabatas

Skill focus:
Deadlift (work on sets of 5)

WOD:
AMRAP in 16 minutes
10 deadlifts
Sprint 100 meters
Rest 1 minute

Kids

Warm up: Mixed rowing tabatas

Skill focus: Rowing

WOD:
Partners complete for time (one person working at a time):
300m row (switch every 50m)
50 air squats (switch every 5 reps)
100 sit-ups (switch every 5 reps)
300m row (switch every 5 reps)

Cash out: Rope climb

Preschool

Let's go camping!!!

Skill: stamping out the campfire! (box jumps)

Warm up: gone fishing!  Catch a fish and do the exercise written

WOD: squat around the camp fire (5 second hold at bottom)
Stamp out the fire (3 box jumps)
Roll into bed (1 forward roll into tent)

Game: Hungry bears!
Bears tries to steal as much of the camper fish before the campers can put it in their tent

Teens

CrossFit Teens class! 

Ages 13-18, join us Monday/Thursday 5:30pm and Wednesday/Friday 8:30am through the summer.

Warm up: Partner Med ball drills
Skill focus: front squat
WOD:
AMRAP in 10 minutes
5 toes through rings
7 box jumps
9 shoulder to overhead

Kids

Warm: Freeze drills

Skill focus: Handstand

WOD:
3 person team station rotation in 7minutes
15 deadlifts, handstand kick ups, plank hold.
Rotate by deadlifts.
then

Tabata single unders

Game: Kids choice

Preschool

Happy 4th of July!

Skill: Fire cracker hips (dip and drive with a play ground ball...let it explode into the air)

Warm up: picnic ants (ants crawl over to picnic blanket and steal the food (ab mats) and carry them on their backs, back to the ant hill.

Lesson: only adults should ever light fireworks or use fire!

WOD: AMRAP in 5mins
5 fire cracker hips
Sprint down the fuse (lined up jump ropes)
3 fire cracker burpees (explode on the jump!)

Game:
Potato sack races

Teens

Warm up: station rotation

Skill focus: handstand skills

WOD:
Back squat 5x5

then

For Time

21-15-9
Power clean
Ring dip