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 

Kids

Warm up:

CrossFit Simon 

Skill focus:

Thruster 

WOD:

21-15-9

Partner PVC thrusters 

Partner Assisted Pull ups (each do set) 

Rest 3 minutes 

AMRAP in 4 minutes 

10 box jumps 

As many single unders as possible 

Switch 

Game:

Rock, Paper, Scissors...shoot! 

Teens

Warm up:

Partner rotations

Skill focus:

Muscle up 

WOD:

“20.5”

40 muscle ups or pull ups 

80 calories row 

120 wall balls 

Partition work as you choose. 

Teens

Warm up:

Floor is lava 

Skill Focus:

Pull up 

WOD:

“Lynne”

5 rounds for max reps 

Bench press 

Pull ups 

Full rest between rounds 

Cash out:

AMRAP Russian Kettlebell Swings in 90s

Teens

Warm up:

Dynamic drills

Skill focus:

Clean and jerk 

WOD:

“20.4”

30 step ups

15 clean  and jerks

30 step ups

15 clean and jerks

30 step ups

10 clean and jerks

30 pistols 

10 clean and jerks

30 pistols 

5 clean and jerks

30 pistols 

5 clean  and jerks

Increase load each round 

20 minute time cap

Halloween Kids WOD!

No Preschool Class- Saturday, November 2nd

There will be no preschool class on this upcoming Saturday, November 2nd.