Kids

Warm up:
Med ball drills

Skill focus:
Deadlift

WOD:
AMRAP in 8m
5 deadlifts
10m sprint
10 single unders
10m sprint

Game:
Partner hide & seek (partners get a stack of 10 colored plates. one partner hides them and then the other finds as many as they can in one minute. Then partner who hid them must do that many reps of the indicated exercise. Then partners switch)

Teens

Warmup:

run/agility

Skill:

Wall ball

WOD:

100 WB 3 burpees every 3 minutes

Skill:

jump rope max sets

Teens

Warm up:
Dynamic Drills

Skill focus:
Shoulder press

WOD: 

Work on sets of 3 of shoulder press
Then
5 rounds of
1 rope climb
10 thrusters
20 double unders or 40 single unders

Time cap: 15 minutes

Kids

Warm up:
Forwards/backwards (do bear crawl, run, lunge, inch worm..forwards the. Backwards)

Skill focus: clean
WOD:
4 rounds
8 burpees
16 Kettlebell swings
8 box jumps

Game:
Ropes & rings

Teens

Warm up: dynamic drills

Skill focus: push ups

WOD:

Work on sets of 2 Front Squats + jerk

Then 

Chelsea 

On a Thirty Minute clock, every minute on the minute perform

5 Pull-ups

10 Push-ups

15 Squats

Teens

Warm up:

Dynamic Drills

Strength:
Bear Complex - Build to heavy, quality single.

WOD:
15 x Bear Complex at 80% of heavy. 

Skill:

Rope Climb

Kids

Warm up:
Dice game

Skill focus:
Shoulder press

WOD:
Partner AMRAP in 8 minutes
10 slam balls
10 shoulder press
One person works at a time

Game:
Farmers and lumberjacks

Teens

Warmup:
Row/agility

Skill:
Box jump/kbs

WOD:
4 rounds
150m row
12 kbs
21 box jumps

Shri 10:23
Jacob 14:52

Preschool

A Day at Camp!

Skill: Thruster 

Warm up:

Campfire games:

Plate Jumps around the campfire

Burpees

and Musical plates

Wod:

part 1:

Camp fire jumps

Plank walk 

Jump in the pond 

part 2:

5 Burpees

"its raining" run to the tent

Go to sleep--5 Push ups

Game:

Duck Duck Goose

Cookie Monster What time is lunch

Teens

Warm up:
Assault bike & dynamic drills

Skill focus:
Overhead squat (work on sets of three)

WOD:
AMRAP in 12 minutes
7 hand stand push ups
7 power cleans
7 sit-ups

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