Wednesday, November 27, 2019

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 

Tuesday, November 26, 2019

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 

Thursday, November 21, 2019

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.

Tuesday, November 19, 2019

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 

Monday, November 18, 2019

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. 

Thursday, November 14, 2019

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 

Tuesday, November 12, 2019

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! 

Monday, November 11, 2019

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. 

Thursday, November 7, 2019

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

Monday, November 4, 2019

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

Friday, November 1, 2019