Saturday 8.31.13
Saturday, August 31st
PreK
Focus/Skill – Squat Stance & Hips
Warm Up – 3 Sets: Hurdles (over, under), 3 forward rolls, 50 meter Bear Crawl
W.O.D – 3 Rounds: 50 Meter Run, 3 One arm overhead lunge (right and left), 3 Hand Release Push-Ups, 5 Squats
Game- Lunge Race around the cone course!
Kids
Warm Up- 4 Minutes: Hurdles (Over & Under), 50 Meter Bear Crawl
Focus/Skill – Squats Stance & Hips and Lunges
W.O.D. – 6 Rounds: Run, 5 One arm, overhead lunge (Right & Left), 10 Hand Release Push-Ups, 10 Squats
Game- Awesome Agility! Par Course: Lunge races, Ring Jumps and Speed Ladders
We must be the change we want to see.” ~Mahatma Gandhi
Trainer Tip of the Day: Did you know that immediately following your CrossFit workout is the best time to learn & study? Have your homework or readying handy for the drive home!
http://www.paleocupboard.com/slow-cooker-pot-roast.html
Thursday 8.29.13
Thursday, August 29th
PreK
Focus/Skill – Squat Stance and Hips & Burpees
Warm Up – Caterpillar walks, 5 burpees, 2 Forward Rolls
W.O.D. – 3 rounds: 5 tire jump ups, 5 burpees, 5 Squats
Game – Baseballs – CrossFit Style! Home plate: 3 jumping jacks, 1st base: 3 Push-ups, 2nd base: 3 Supermans, 3rd base: 3 tuck jumps. Lunge from base to base.
Trainer Thought of the Day: You are amazing and you can do ANYTHING! Don’t let the word “Can’t” hold you back!
Kids
Warm Up – 5 minutes: Caterpillar walks, 5 burpees, 2 forward rolls
Focus/Skill -Squat Stance & Hips, PCF game
W.O.D. – 8 Minute AMRAP: 25 single unders, 10 box jumps, 15 Squats
Game – Baseball, CrossFit Style! Home plate: 10 jumping Jacks, 1st base: 10 Push-ups, 2nd base: 5 Supermans, 3rd Base: 5 tuck jumps. Lunge between each base!
http://www.paleocupboard.com/char-siu-chinese-bbq-pork.html
Wednesday 8.28.13
Wednesday, August 28th
PreK
Focus/Skill – Squat stance & hips and Tuck Jumps
Warm Up – 2 rounds: 10 right leg hops, 10 left leg hops, 2 forward rolls, 5 tuck jumps
W.O.D. 5 Minute AMRAP: 5 Burpees, 5 Squats, 50 meter run
Game: Plank Wars!
Kids
Warm Up – 3 sets: 10 right leg hops, 10 left leg hops, 3 forward rolls, 10 tuck jumps
Focus/Skill – Box Jumps & Squats
W.O.D. 10 Minute AMRAP: 10 burpees, 10 squats, 10 push-ups, 50 Meter Run
Game: Plank Wars with rotating partners
Trainer Tip of the Day: Make each meal colorful, eat plenty of veggies. Think of the amazing colors you get from carrots, tomatoes, squash, eggplant, bell peppers, celery, lettuce, cabbage, onions, beets, etc. You can make each meal and snack SO colorful!
http://www.myrecipes.com/recipe/grilled-asparagus-rafts-10000000686148/
Tuesday 8.27.13
Tuesday August 27th
PreK
Focus/Skill – Squat Stance and Hips & Hollow Rock
Warm Up – Ring Jumps, Balancing on the mini half domes & 10 Hollow Rocks
W.O.D. – 4 minute AMRAP: 5 squats 2 front rolls
Game: Duck, Duck, Goose!
Kids
Warm Up – 3 rounds: Agility run with blue rings, 1/2 dome balancing and 10 Hollow Rocks
Focus/Skill – Squats, jump rope & Burpees
W.O.D. – 7 Minute AMRAP: 2 forward rolls, 10 squats, 50 m run
Game – Duck, Duck, Goose with a Burpee Twist!
Trainer Tip of the day: Remember to drink plenty of water! 6-8 cups a day will keep you hydrated and feeling great!
http://www.parenting.com/article/baked-sweet-potato-fries
Monday 8.26.13
Let the FUN begin! Let’s be Superheros!
PreK
Focus/Skill – Squats; Who’s Cool (stance) & Pockets (hips)
Warm Up – 3 Sets: bear crawls, 5 Supermans, 10 Wonder Woman Jumping Jacks
W.O.D. 5 Minute AMRAP: 5 forward and back hops, 5 Squats, 50m Run
Game: Musical Medicine Ball
KIDS
Warm Up – 5 Sets: bear crawls, 10 Supermans, 20 Jumping Jacks
Focus/Skill – Squats & Push-ups
W.O.D. 10 Minute AMRAP: 20 Single Unders, 10 squats, 5 push-ups, 2 forward rolls
Game – Musical Medicine Ball
Reflection time!
“A Strong Body Makes the Mind Strong” Thomas Jefferson
http://www.thepaleomom.com/2012/01/recipe-paleo-chicken-fingers.html
Welcome to CrossFit Kids San Ramon!!!
Get read y for CrossFit Kids Starting Monday!!!
We will also do a Kids WOD at the Pool Party on Sunday, August 25th at Noon.
We will be at the community pool at the corner of Bollinger Canyon Rd and Camino de Jugar. Pot Luck BBQ and WOD!!! Join the Fun!
August 26 – September 8 we are offering a Free trial period to limited number of Members kids. Non-Members can join if space is available.
CrossFit Kids Schedule starting August 26th
Monday – Thursday
Pre-K 3 to 5 yrs. 3:30-3:50pm
Kids 6-12 yrs. 3:50 – 4:30pm
Saturday Aug 31st & Sept 7th
Pre -K 11:00 – 11:20
Kids 11:20 – 12:00
Contact Lori or Tim at:
lorim@crossfitsr.com
tim@crossfitsr.com
925 -820-1800
CrossFit Kids San Ramon 
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