Teens

Warm up: 

dynamic drills 

Skill focus: 

wall climbs 

WOD:

Choose a test day lift and find a max in 20 minutes 

Then 

“Baseline”

500m row

40 air squat

30 sit-up

20 push up

10 pull ups 

Cash out:

3 minutes AMRAP wall climb 

Winter Holiday Cancellations

Please note there will be no CrossFit Kids Classes on the following two Tuesdays... Christmas Eve (12/24) and New Years Eve (12/31)

Kids

Warm up:

Pizza pie

Skill focus: 

Squat 

WOD:

“Team Angieish”

100 ring rows 

100 push ups 

100 sit-ups

100 air squats 

Game:

Duck, Duck, Goose!

Teens

Warm up:

Dynamic drills

Skill focus:

J-hook

WOD:

AMRAP in 12 minutes 

1 rope climb (15ft)

2 Deadlifts (heavy)

3 burpee box jump overs (high box)

4 squat cleans (heavy) 

Teens

Warm up:

Mixed Tabatas 

Skill focus:

Split jerk 

WOD:

Split Jerk

1-1-1-1-1

Then

AMRAP in 10 minutes 

10 box jumps 

20 sit ups 

Kids

Warm up:

Tabatas

Skill Focus:

Heels down, chest tall!

WOD:

AMRAP in 7 minutes 

12 dumbbell deadlifts

12 dumbbell front squats 

12 dumbbell push press 

12 seconds bar hang 

Game:

Human bowling 

Kids

Warm up:

Agility ladder

Skill focus:

Squat 

WOD:

AMRAP in ?

5 squats 

Farmer carry 

5 burpees 

Game:

Human bowling 

Teens

Warm up:

Dynamic 

Skill focus:

Box squat 

WOD:

5 rounds not for time 

3 heavy box squats 

10 seated dumbbell shoulder press 

Then 

“Fran” 

21-15-9

Thrusters

Pull-ups 

Kids

Teens

Warm Up:

Dynamic Drills

Skill Focus:

Mental Fortitude

WOD:

"Filthy 50"

 50 Box jump

50 Jumping pull-ups 

50 Kettlebell Swings

Walking Lunge, 50 steps 

50 Knees to elbows 

50 Push press

50 Superman

50 Wall ball 

50 Burpee

50 Double Unders

Thanksgiving Kids Class Cancelations & The Amazing Race!

Please note there will be no Teens or Kids classes on Thursday, November 28th and no Preschool class on Saturday, November 30th due to the thanksgiving holiday!

Youth ages 7yrs and up and there families are invited to participate in our annual Thanksgiving Day Amazing Race!  

Register here.

Teens

Warm up: 

Dynamic Drills

Skill Focus:

Butterfly Pull Ups 

WOD:

“Partner Helen Meets Grace”

3 rounds of 

400m run together

21 kettlebell Swings

12 pull ups 

Then

30 Clean & Jerks 

Kids

Warm up:

Squat potato

Skill focus:

Front squat 

WOD:

Partners complete for time-

3 rounds of:

2 alley Loop runs together 

22 front squats 

22 push press 

Then 

40 burpees 

Teens

Warm up:

PVC Pass 

Skill focus:

Snatch 

WOD:

Snatch pull+ power snatch 

Build to a heavy single 

Then 

5 rounds of 

5 power snatches 

8 burpee over the bar 

No Preschool Class- Satuday, November 23rd

There will be no preschool class on Saturday, November 23rd due to an event at the gym.

Kids

Warm up:

Med ball get to know you drills

Skill focus: 

Handstands

WOD:

Partner AMRAP in 12 mins

30 deadlifts 

30 single unders 

30 second handstand hold (or inverted plank)

Game:

Monkey in the middle 

Teens

Warm up:

Drop drills

Skill focus:

Handstand walks

WOD:

21 front squats (medium heavy)

100 double unders

50ft handstand walk 

15 front squats 

100 double unders 

50ft handstand walk

9 front squats 

100 double unders

50ft handstand walk. 

Kids

Warm up:

Plate Relay Races 

Skill Focus: 

Farmers walk 

WOD:

AMRAP in 12 minutes 

Partners alternate between 100ft farmers walk and max burpees. 

Game:

Cone Twister 

Teens

Warm up:

Dr. Dodgeball

Skill focus:

Deadlift

WOD:

Deadlift 

5 rep max 

Then 

Partner AMRAP in 12minutes 

P1: 100ft farmers carry 

P2: Max burpees

P2: 100ft farmers carry 

P1:Max burpees

40 kettlebell swings (one person working at a time) 

Score is amount of burpees completed