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. 

SUMMER PRESCHOOL CLASS!

 

Summer fitness and fun for the littlest ones! 

 This special summer CrossFit Kids Class is designed just for your preschooler; age 3-6 years! 

Thursdays @ 9:30am June 13, 20, 27, July 11

Sign up for all 4 classes for $60 or individual classes for $20. 

 (All participants must pre-register for class) 

Registration: CLICK HERE

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