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.

JANUARY HOLIDAY SCHEDULE

There will not be Kids or Teens Classes on Monday, January 19th in observance of MLK Day

Enjoy your holiday!

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