Labor Day Class Cancellations

Due to the Labor Day  holiday there will be no  preschool class on Saturday,  August 3st and no Teens class on Monday, September 2nd.

Teens

Warm up:

Dynamic

Skill Focus:

Double Under

WOD:

Partner Complete for Time

400 Double Under

(1 partner must always hold one dumbbell in front rack)

100 Dumbbell Snatches

(1 partner must always be hanging from the bar)

400 meter run

(1 partner must be holding dumbbell on run, partners run together)

Cash out:

3 person team

Max Sandbag Over Shoulder in 3 Minutes

Kids

Warm Up:

Animal Agility Ladder

Skill Focus:

Push Press

WOD:

Partners complete 10 Rounds for time-

(alternate full rounds)

10 Deadlift

10 Push Press

5 Burpees

Game:

Pizza Pie

Teens

Warm up:

Dynamic Drills

Skill Focus:

Push Press

WOD:

Every Minute on the Minute for 10 Minutes

Even: 5 Deadlifts (working weight)

Odd: 5 Push Press (working weight)

Cash Out:

10 pull ups

20 Pushups

30 Situps

40 Air Squats

Run 400m

Bridgeport Night Out!

Teens

Warm Up:

Rowing Station Rotations

Skill Focus:

Overhead Squat

WOD:

Test Day!

3 Rep Max Overhead Squat

Cash Out:

8 Minute AMRAP

8 Box Jump

16 Kettlebell Swings

24 Goblet Step Ups

CrossFit Preschool moves to its new time this Saturday!

Starting this Saturday CrossFit Preschool Class moves to 9am!  Bring your 3-6yr old for fitness and fun!  First class is always free.  Free babysitting after class for adult members participating in the 9am WOD.

Kids

Warm up:

Space Exploration

Skill Focus:

Handstands

WOD:

6 Rounds for Reps-

15 seconds Slam Ball

15 Seconds Toes through Ring

30 seconds rest 

Game:

Parachute!

Teens

Warm Up:

Octagon Ball Rolls

Skill Focus:

Handstand Walk

WOD:

For time (28 Minute time cap)
32ft Handstand Walk

32 Pull ups
32 Clean & Jerks*
32 Burpees
32 Front Squats*
32 Toes through Rings
32 Deadlifts*

*Use the same weight for all barbell movements; load should be light and scaled for intensity

Kids

Warm up: 

Cone Drills  

Skill work: 

Kettlebell Swings 

 WOD: 

AMRAP in 8 minutes 

8 KB swings 

10 mountain climbs

farmer carry down

choose your own animal crawl bac 

Game: 

Banana Tag 

Teens

Warm up:

Dynamic Drills

Skill Focus:

Push Ups/Handstand Push Ups

WOD:

Every Minute on the Minute for 20 Minutes

Even: 5 Front Squats (~60% of max or working weight)

Odd: 10 Push Ups, Stink Bug or Strict Handstand Push Ups

Cash Out:

Test Day!

100 Double Unders for time (3 minute time cap)

Kids

Warm up:

Octagon Ball Rolls

Skill Focus:

Push Press

WOD:

6 Rounds for time of

2 alley loop sprints

1 alley loop farmers walk

10 Push Press

Rest 1 minute

Game:

Kids Choice

Teens

Warm Up:

Dice Knock Out

Skill Focus:

Push Press

WOD:

6 Rounds for Time of-

200 Meter Sprint

100 Meter Farmers Carry

10 Push Press (Light)

Rest 2 Minutes

No Preschool Class

Please note there will be no preschool class Saturday 8/3 & 8/10.

Class returns at its new 9am time on 8/17!  

Kids

Warm up: 

dynamic stretching and alley loop runs 

Skill Focus: 

wall walks

WOD: 

AMRAP in 7 minutes 

8 burpees over the bar

1 wall climb

2 alley loop runs 

Game: 

musical med balls

Teens

Warm up: 

Run & Dynamic Drills 

Skill Focus:

Turkish Get Up

WOD:

Turkish Get Up

1-1-1-1-1-1

4 Rounds for time of-

10/14 Calories Assault Bike

24 Dumbbell Clean & Jerks (light)