Teens

Warm up:

Dynamic Drills

Skill Focus:

Front Squat

WOD:

4 Rounds for time of-

20 Box jumps

15 Front Squats

10 Burpees

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! 

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

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

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

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