Forging the Future of Fitness

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Word of the Month & Movement of the Month

Word of the Month – KINDNESS

What does this word mean to you?

Movement of the Month – SQUAT

It’s so IMPORTANT in life that when we are exercising we are using proper FORM.

CrossFit Kids & Teens are BACK!

CROSSFIT KIDS AND TEENS WILL BE RETURNING

January 5th, 2015!

CrossFit Kids

2nd – 6th grade

Monday & Wednesday 4:45-5:15

Saturday 11:30am – Noon

Choose between 1,2 or 3 times a week!

CrossFit Teens

Monday & Wednesday 3:45 – 4:45

Tuesday, Thursday & Friday 7:30-8:30pm

Choose between 2, 3 or unlimited classes per week!

 

9.10.2014

WEDNESDAY

Mighty Mites

Stretch

Warm Up – Farmers Carry

Skill – Squats

WOD – 5 Rounds for Time

10 Box Jumps

10 Wall Balls

10 Burpees

Game – Free Play

Top Dawgs

Warm Up – Go thru each FGB station twice – 20 seconds of work 20 seconds of rest

Conditioning – Fight Gone Bad

Three rounds for max Reps – 1 minute each round
Wall-ball, 20/14
Sumo deadlift high-pull 75/55
Box Jump, 20/14
Push-press, 75/55
Row (Calories)

**1 Minute rest**

Bonus Abs – 50 Ab Wheel

9.8.2014

MONDAY

Mighty Mites

Stretching

Warm Up – 2 min Box Jumps

2 Min Jump Rope

Focus/Skill – Dumb Bell Snatch

WOD – 6 Min AMRAP

10 DB Snatch

10 Box Jumps

Game – Musical Medicine Balls

Top Dawgs

Warm Up – 3 Rounds

200 Meters

10 Burpees

10 Lunges

Conditioning – Max Out

Maximum reps or best time in 1 set of each exercise

Pull up (kipping ok)

Ring Dips

Double Unders

400 m Run

500 m Row

L-Sit  (2 x 45lb plates under feet )

Push  Ups

Bonus:

Muscle Ups

9.6.2014

SATURDAY

Mighty Mites

Stretch

Warm Up – 400 Meter Medicine Ball Carry

Skill Double Unders

WOD – Annie

Top Dawgs

 Warm Up –

2 Rounds

400 m run

20 wall ball 20/14

Strength –

Find Thruster 1 Rep Max

Conditioning –

For Time:

30 Thrusters 115/75

Bonus –

ANNIE – 10 minute time cap

50-40-30-20-10 Reps each of:

Double Unders

Sit ups

9.3.2014

WEDNESDAY

Mighty Mites

Stretching

Warm Up – 1 Minute Running Drills

Focus/Skill – Front Squat

WOD – 7 Min AMRAP

7 Ring Rows

7 Push Ups

7 Air Squats

Game – Free Play

Top Dawgs

Warm Up – Rowling – 6 Rounds

Speed – 6 x 200 Meter Sprints – Rest Approx 45 seconds

Conditioning – 8 Min AMRAP

3 Muscle Ups

4 Front Squats 155/115

Bonus Abs – Tabata Obliques

9.1.2014

HAPPY LABOR DAY – NO CLASSES TODAY