Sunday, December 30, 2018

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

Thursday, December 27, 2018

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 !

Sunday, December 23, 2018

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

Friday, December 21, 2018

Thursday, December 20, 2018

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.

Tuesday, December 18, 2018

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

Monday, December 17, 2018

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


Thursday, December 13, 2018

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

Tuesday, December 11, 2018

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


Monday, December 10, 2018

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

Thursday, December 6, 2018

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

Tuesday, December 4, 2018

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

Monday, December 3, 2018

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


Friday, November 30, 2018

Class Cancellation

Please note there will be no CrossFit Preschool Class on Saturday, December 1st due to a CrossFit Competition at the gym.

Thursday, November 29, 2018

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


Tuesday, November 27, 2018

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

Monday, November 26, 2018

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








Wednesday, November 21, 2018

Class Cancellation

Please note there will be no CrossFit Kids, Teens or Strength & Weightlifting on Thursday, November 22nd Due to the Thanksgiving Holiday.

Tuesday, November 20, 2018

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

Monday, November 19, 2018

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

Thursday, November 15, 2018

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!


Tuesday, November 13, 2018

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

Monday, November 12, 2018

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


Thursday, November 8, 2018

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