Class Cancellation

Please note the following classes are cancelled due to the New Years Holiday:

Monday, December 31st CrossFit Teens/Strength & Weightlifting

Tuesday, January 1st - CrossFit Kids

Kids

Warm Up: 

Cone Drills 

Skill Focus: 

Squats to a Medicine Ball 

WOD: 

3 rounds for reps of:  

45 seconds work, 10 seconds transition in between exercises

Air Squat

Box Jump 

Push-up

 Plank Hold

*30 second rest between rounds

 Game: 

Freeze Tag

Teens

Warm up:

Station Rotation

Skill Focus:

Front Squat

WOD:

Front Squat

5x5

then 

4 Rounds of 

AMRAP in 3 minutes

5 Bike Calories

7 Goblet Squats

9 Slam Balls 

Rest 2 Minutes

Free MLK Day Workout..Ages 7 and up!

On Monday, January 21st we are offering two free classes open to members and visitors, young and old (ages 7 &up)! Bring your crew for some CrossFit fun at 9:30am or 3:30pm. 

 Register HERE! 

 In the spirit of MLK day we will also be collecting donations through out the day, for our non profit chapter of Steve's Club national program. Through the program we are able to offer free classes, programs and assistance for competitions expenses for local youth who are in need. 

Your support is essential to the success of our athletes! Any amount is welcome.  If you'd rather donate online you can do so here: https://bit.ly/2RhCLUS 

 Thanks in advance for your support !

Class Cancellation

Please note the following class cancellations for the upcoming week:

 Monday, December 24th- No CrossFit Teens/Strength & Weightlifting

 Thursday, December 27th- No Strength & Weightlifting
(CrossFit Teens & Kids will be held at the regular time)

Saturday, December 29th- No Preschool Class

Our next Youth Strength & Weightlifting Program starts January 3rd!  

More information and registration at:

https://clients.mindbodyonline.com/classic/ws?studioid=7174&stype=-8&sTG=39&sView=day&sLoc=0

Kids

Warm up: 

Banana Tag 

Skill work: 

Wall Walks 

WOD: 

Partner AMRAP in 8minutes 

15 Single Unders 

10 Kettlebell Deadlifts 

 5 Burpees

Teens

Warm up:

Partner Rotations

Skill Focus: 

Sumo Deadlift

WOD:

Test Day!

3 Rep Max Sumo Deadlift

Cash out:

AMRAP in 7 Minutes

8 wall balls

16 sit-ups

Class Cancellation

Please note there will be no Preschool Class this upcoming Saturday, December 22nd.

Kids

Warm up:

Freeze Tabatas

Skill focus:

Lunge

WOD:

Team AMRAP in 10 Minutes

30 MedBall Front Rack Lunges

9 MedBall Over the Shoulder

Teams of 3 complete the following switching every rep (lunge right/left)

Game:

Medball Grab

Teens

Warm Up:

Med Ball Drills

Skill Focus: 

Handstand Push up

WOD:

AMRAP in 12 Minutes

10 Handstand Push Ups

12 Front Rack Alternating Lunges

Cash Out:

Partner AMRAP in 5 Minutes

Sandbag Over the Shoulder

Kids

Warm Up: 

banana tag 

Skill : 

Medball Push Press 

WOD:

Partner AMRAP in 9 minutes  

12 push press 

 9 sit ups 

6 lunges 

 3 push ups 

 Game: 

Mossi

Teens

Warm Up:

Dynamic Drills

Skill Focus:

Double Unders

WOD:

For Time (20 minute cap)

20 Pull Ups

40 Goblet Squats

60 Dumbell Push Press

80 Kettlebell Swings

100 Double unders

* EMOM stop and do 4 burpees 

Game:

PVC Pass

Kids

Warm Up:

Sliders

Skill Focus: 

Toes to Bar

WOD:

AMRAP in 12 Minures

5 toes to bar

7 box jumps

9 front squats

1 zig zag sprint

Game:

Dice knock out

Teens

Warm Up:

Dynamic Drills

Skill Focus:

Toes to Bar

WOD:

1 RM Front Squat

then 

AMRAP in 12 minutes

5 Toes to bar

7 box jumps (high)

9 front Squats

Kids

Warm up: 

Rock Paper Scissors 

Skill work:  

Laser Beam Elbows (Front Squat) 

WOD: 

Partner AMRAP in 8 minutes 

10 front squats 

 8 KB swings 

6 jumping jacks 

4 bear crawls

Teens

Warm Up:
Agility Ladder Drills

Skill Focus:
Wall Balls

WOD:

40 Wall Balls

30 Power Cleans

30 Pull ups

30 Wall Balls 

20 Power Cleans

20 Pull ups

20 Wall Balls

10 Power Cleans

10 Pull ups

Kids

Warm Up:

Roll the Dice & Switch!

Skill Focus:

Rope Climbs

WOD:

AMRAP in 10 Minutes

5 Burpee Box Jumps

10 Pull Ups

15 Air Squats

Game:

Cat & Mouse

Teens

Warm up:

Agility Ladder

Skill Focus:

Deadlift

WOD:

EMOM for 8 Minutes

4 Deadlifts, 4 Dumbbell Push Press

then

AMRAP in 9 Minutes

10 Ring Row  OR 2 Rope Climb

20 Air Squats

5 Burpees

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