Forging the Future of Fitness

Archive for September, 2013

9.18.2013

Wednesday, September 18th

 

Turbo Tots

Focus/Skill – Squats, Push-Press

Warm up- 2 Rounds: Speed Ladder, forward rolls

W.O.D. – 3 rounds: Tire Jumps, 3 Squats, 5 Sit-ups

Game – Dragon Tails

Mighty Mites

Warm Up – Speed Ladder Drills

Focus/Squats – Squats, Handstand Push-ups

W.O.D. – Mini Cindy – 5 minutes AMRAP 5 Pullups, 10 Pushups, 15 Air Squats

Game – Dragon Tails

http://pinterest.com/pin/61220876157886999/

Back On Pointe: Photo #food

Let's make it happen!


9.17.2013

Tuesday, September 17th

.

Turbo Tots

Focus/Skill – Squats & Lunges

Warm Up – 2 Rounds: Cone Maze, 5 burpees

W.O.D. – Hurdles over/under, Squats, Push-ups

Game – Coach Says

Mighty Mites

Warm up – Sprints and Burpees

Focus/Skill- Squats & lunges

W.O.D. AMRAP: Hurdles over/under, Squats, Push-ups

Game – Coach Says

mypaleolunchboxes.wordpress.com

Paleo Lunch Boxes


9.16.2013

Monday, September 16th

Think Happy. Be Happy.

Turbo Tots

Focus/Skill – Squat & Overhead Squat

Warm Up – 2 Rounds: Ring Run & 10  Jumping Jacks

W.O.D. Lunge, Bear Crawl, Sit-ups

Game – Dodgeball

Mighty Mites

Warm Up – Tabatta Abs

Focus/Skill – Squats & Front Squats

W.O.D. – AMRAP Lunge, Bear Crawl, Sit-ups

Game – Dodgeball

http://pinterest.com/pin/61220876157985319/

Great Idea for lunches.  Kid-Friendly Bento Box Lunches


9.12.2013

Thursday, September 12th

Turbo Tots

Focus/Skill – Squat, Wall Ball

Warm Up – Sit-ups, Push-ups, Sprints

W.O.D. – Forward Roll, Squat, Jumping Jacks

Game – Duck, Duck, Goose

Mighty Mites

Warm up – Speed Ladder, Jumping Jacks

Focus/Skill – Squat, Wall Balls

W.O.D. AMRAP Forward rolls, Squats, Jumping Jacks

Game – Duck, Duck, Goose

 
Crunchy Kale Chips

http://www.kraftrecipes.com/recipes/krunchy-kale-chips-150591.aspx

Krunchy Kale Chips recipe

AWESOME


9.11.2013

Wednesday, September 11th

PreK

Focus/Skill – Squats and Pull-ups

Warm Up – Bear Crawl &Soldier Kicks

W.O.D. Tire Jumps, Forward Rolls, Squats

Game – PCF (Proteins, Carbs & Fats)

KIDS

Warm Up – Bear Crawl & Soldier Kicks

Focus/Skill – Squats & Pull-ups

W.O.D. – AMRAP 10 Squats, 5 Pull-ups, 5 Push-ups

Game – PCF

http://paleoforkids.net/paleo-pancakes/

Trainer Thought of the Day:

Why do you love to exercise?  How does it make you feel after a fun CrossFit kids class?


9.10.2013

Tuesday, September 9th

PRE K

Focus/Skill – Squats and Push Press

Warm up – Forward Rolls, Push Press

W.O.D. Front Squat, Push-ups, Sit-ups

Game – Baseball: Hop between bases – Home: tuck jumps 1st:  1 legged hops 2nd: burpees 3rd:  jumping jacks

KIDS

Warm Up – Forward Rolls, Push Press w/Pvc pipe

Focus/Skill – Squat, handstand push-ups

W.O.D. – Front Squats, Push-Ups and Sit-ups w/Ab Mat

Game – Baseball: Hop between bases – Home: tuck jumps 1st:  1 legged hops 2nd: burpees 3rd:  jumping jacks

http://www.thepaleomom.com/2012/03/recipe-spinach-sore-leg-brownies.html

Trainer Tip of the Day:  Nutrition is important!  Spend a little bit of time with your family discussing examples of Proteins, Carbohydrates and Fats!  What do they do for you? Why are they good for you?  What are some new foods you can try?


9.9.2013

Monday, September 9th

PRE-K

Focus/Skill – Squat & Burpees

Warm Up – 1 Round of baseball: lunge between bases 1st-jumping jacks, 2nd – Burpees 3rd- Push-ups  Home-Squats

W.O.D. – Sprints, half dome balancing, Squats

Game – Hot Potato

KIDS

Warm up –  2 Rounds of baseball: lunge between bases 1st-jumping jacks, 2nd – Burpees 3rd- Push-ups  Home-Squats

Focus/Skill – Squat & Supermans

W.O.D. – Sprint, Squats and Abs using Ab Mat

Game – Hot Potato with 6# Medicine Ball

http://www.thepaleomom.com/2012/08/recipe-ginger-garlic-cauliflower-rice.html

Trainer Tip of the Day:  STRETCH< STRETCH< STRETCH!!!  Give your body a much needed 5 minute stretch today!  Remember all the fun stretching we’ve done in class!