Friday, May 31, 2019

SUMMER PRESCHOOL CLASS!

 



Summer fitness and fun for the littlest ones! 


 This special summer CrossFit Kids Class is designed just for your preschooler; age 3-6 years! 

Thursdays @ 9:30am June 13, 20, 27, July 11

Sign up for all 4 classes for $60 or individual classes for $20. 
 (All participants must pre-register for class) 


Registration: CLICK HERE

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Thursday, May 30, 2019

Kids



Warm up: 
Jumping Hurdles & Alley Loop 

Skill Focus: 
Jump rope 

WOD: 
Partner WOD 
AMRAP in 8 minutes 
5 burpees over the bar
Overhead plate carry down and back
40 secs of rowing

Teens




Warm up:
Med Ball Drills

Skill Focus: 
Snatch

WOD:
5 Rounds for Time
30 Wallballs
5 Snatches
2 minutes rest

Tuesday, May 28, 2019

Kids





Warm up:
Battle Rope Drills

Skill Focus:
Squat

WOD:
"Mini Murph"
8 Alley Loop Runs
50 Pull ups
50 push ups
50 squats
8 Alley Loop Runs

Game:
Water Play

Summer Class Cancellations



The following classes are canceled do to summer holidays and events:

Preschool: 
6/22
7/6
8/3 
8/31 

Kids 
7/4 

Teens:
7/4 
9/2

Friday, May 24, 2019

Happy Memorial Day!


In observance of the Memorial Day Holiday there will be no Please  CrossFit Teen classes this upcoming Monday, May 27th.  Enjoy your holiday! 

Monday, May 20, 2019

Teens



Warm up:
Relay Races

Skill Focus:
Dumbbell Snatch

WOD:
3 Rounds for time with a partner-
Partner 1- Run 200m
Partner 2- AMRAP Dumbbell Snatch
Partner 2- Run 200m
Partner 2- AMRAP Dumbbell Snatch
Partner 1- Run 200m
Partner 2- AMRAP Dumbbell Step up
Partner 2- Run 200m
Partner 2- AMRAP Dumbbell Step up

Thursday, May 16, 2019

Teens



Warm up:
Agility Ladder

Skill Focus:
Kip Swing

WOD:

5-5-5-5-5 
Back Squat

then 

AMRAP in 7 minutes
6 pullups
5 burps
4 hang power cleans
3 thrusters


Monday, May 13, 2019

Teens



Warm up:
Dynamic Drills

Skill Focus:
Front Squat

WOD:
4 Rounds for time of-
20 Box jumps
15 Front Squats
10 Burpees

Friday, May 10, 2019

Preschool Class Cancellations

Please note, due to events at the gym there will be no CrossFit Preschool classes on: 
Saturday, May 11th 
Saturday, June 22nd 
Saturday, July 6th
Saturday, August 3rd

Thank You! 

Thursday, May 9, 2019

Teens








Warm up:
Mixed Tababtas

Skill Focus:
Overhead Squats

WOD:
3 Rounds for time of-
15 kettle bell swings (heavy)
25 Overhead Squats
90 double unders

Tuesday, May 7, 2019

Kids


Warm up: 
Relay Races

Skill Focus:
Skin the Cat

WOD:
AMRAP in 12 minutes
2 Skin the Cat
4 Pull ups
8 Kettlebell Swings
10 second bar hang

Game:
Squat Potato

Monday, May 6, 2019

Teens





Warm up: 
Station Rotations


Skill Focus: 

Row Technique

WOD:

Test Day!
Power Clean
Find 1 Rep Max 

then

Test Day!
"Baseline"
For Time
500 meter Row
40 Air Squats
30 Sit ups
20 Push ups
10 Pull ups


Thursday, May 2, 2019

Kids


Warm up:
dynamic drills 

Skill Focus:
Single Under

WOD:
3 rounds for time of- 
20 hula hoops
75 meters farmer carry 
10 single under
75 meters sled drag 

Game: 
freeze tag

Teens



Warm up:
Dice Roll Drills

Skill Focus:
Values in the Gym

WOD:

3 rounds of 
a 1 minute station rotation

Prowler Push
Rest
Sand Bag Clean
Rest
Farmers Carry
Rest
Burpee
Rest
Sled Drag
Rest

Score is total number of sandbag cleans & burpees