Preschool

Thank to all who attended our Free Preschool Day!

Warm up: 

Space Exploration

Skill Focus:

Air Squat

WOD:

AMRAP in ? 

Over/Under Hurdles

Jump Plate to Plate

Alley Loop Run

Game:

What time is it Mr. Fox?

Kids

Warm up:

Med Ball Relays

Skill Focus: 

Air Squat

WOD:

AMRAP in 3 Minutes 

3 burps 

5 air squats 

7 box jumps 

 Rest 1 minute 

 AMRAP in 3 Minutes 

3 forward roll 

5 air squats 

7 box jumps 

 Rest 1 minute 

AMRAP in 3 Minutes 

3 shuttle sprints 

5 air squats 

7 box jumps

Game:

Big Ball Soccer

Teens

Warm up:

Bike & Plate Drills Rotation

Skill Focus:

Pull up

WOD:

Choose your own lift to work on or test

then

3 Rounds of:

3 minute AMRAP

Beginner: 3 Pull ups Intermediate: 5 Pull ups

Beginner: 5 Double Unders Intermediate: 10 Double Unders

7 Box Jumps

Rest 1 Minute

*Start where you left off 

Teens

Warm up:

Reaction Ball/Sprints

Skill Focus:

Bar Muscle Up

WOD:

AMRAP in 15 Minutes

100 Meter Sprint

5 Power Cleans (heavy)

10 Box Jumps (high)

5 Bar Muscle Ups

No CrossFit Preschool Class

Please note that there will be no CrossFit Preschool classes this Saturday, June 22nd due to events at the gym.  Thank You!

Kids

Warm up: 

hurdles and alley loop run 

Skill Focus: 

Shoulder press 

WOD: 

3 Rounds:

8 shoulder press

bear crawl down

8 box jumps 

1 alley loop run 

Game: 

freeze tag

Teens

Warm up:

Dynamic Drills

Skill Focus:

Nutrition

WOD:

5 Rounds of 

100 meter Prowler Push (medium)

5 Sandbag Over Shoulder

100 Meter Sprint

Rest 1:1 (as long as the round took you)

Teens

Warm up:

Dynamic Drills

Skill Focus:

Deadlift

WOD:

Test Day!

5 Rep Max Deadlift

Cash out:

AMRAP in 5 Minutes

3 Burpees

5 Push Ups

7 Air Squats

Preschool

Warm Up:

Ball Throw Relays

Skill Focus: 

Squat

WOD:

4 Rounds of

10 Ball Slam

5 Air Squat

1 Sprint

Game:

What time is it Mr. Fox?

Teens

Warm up:

Relays

Skill Focus:

CrossFit Programming

WOD:

Class worked together to design the following workout-

Row 750 meters

15 Pull ups

40 Russian Twists

12 Pull ups

40 Russian Twists

6 Pull Ups

40 Russian Twists

Row 750 Meters

Kids

Game Day!

Teens

Warm up:

Jump Rope & Dynamic Drills

Skill Focus:

Double Unders

WOD:

Every Minute on the Minute for 7 Minutes

3 Front Squats

10 Seated Dumbbell Press

then

Test Day!

"Annie"

50-40-30-20-10

Double Unders

Sit Ups

Teens

Warm up: 

Jump Rope Duck Duck Goose

Skill Focus:

Toes to Bar

WOD:

Partners complete for time (one person working at a time):

40-30-20*

Deadlift

Toes To Bar 

* Run 400m together at the start of each round

Kids

Warm Up:

Relay Races

Skill Focus: 

Push Press

WOD:

AMRAP in 10 Minutes

Farmer Carry (1 loop)

Sprint (1 loop)

10 Dumbbell Push Press

10 Rock Step ups

Game:

Red Light, Green Light

Teens

Warm up:

Forward Roll---Dynamic Drill---Run

Skill Focus:

Push Press

WOD:

Test Day!

3 Rep Max Push Press

Cash out:

7 Rounds for time of:

7 Dumbbell Push Press

Hill Sprint*

* increase the hill sprint distance by one light pole each round until you reach the 4th light poll, than back down 3 to 1.