Kids

Warm up:

CrossFit Simon 

Skill focus:

Thruster 

WOD:

21-15-9

Partner PVC thrusters 

Partner Assisted Pull ups (each do set) 

Rest 3 minutes 

AMRAP in 4 minutes 

10 box jumps 

As many single unders as possible 

Switch 

Game:

Rock, Paper, Scissors...shoot! 

Teens

Warm up:

Partner rotations

Skill focus:

Muscle up 

WOD:

“20.5”

40 muscle ups or pull ups 

80 calories row 

120 wall balls 

Partition work as you choose. 

Teens

Warm up:

Floor is lava 

Skill Focus:

Pull up 

WOD:

“Lynne”

5 rounds for max reps 

Bench press 

Pull ups 

Full rest between rounds 

Cash out:

AMRAP Russian Kettlebell Swings in 90s

Teens

Warm up:

Dynamic drills

Skill focus:

Clean and jerk 

WOD:

“20.4”

30 step ups

15 clean  and jerks

30 step ups

15 clean and jerks

30 step ups

10 clean and jerks

30 pistols 

10 clean and jerks

30 pistols 

5 clean and jerks

30 pistols 

5 clean  and jerks

Increase load each round 

20 minute time cap

Halloween Kids WOD!

No Preschool Class- Saturday, November 2nd

There will be no preschool class on this upcoming Saturday, November 2nd.  

No Classes Thurday, October 31st

CrossFit Teens & Kids Classes are canceled on Thursday, October 31st. Happy Halloween!