Forging the Future of Fitness

Archive for December, 2013

1.1.2014

THERE IS ONE CLASS TODAY AT NOON FOR ALL LEVELS!

Wednesday

WARM UP – RUNNING!

Focus/Skill – Push Press and Kettlebell Swings

WOD – 10 Min AMRAP: 5 Box Jumps, 5 Kettlebell Swings, 5 Push Press

Game – Dodgeball!


12.31.2013

There is ONE workout today for all levels at 11:30am!

Tuesday

Turbo Tots & Mighty Mites & Top Dawgs

Focus/Skill – Squat & Deadlift

Warm Up – Speed Ladders & Half Dome Balance

Turbo Tots WOD – 3 Rounds: 10 Deadlifts, 10 Squats

Mighty Mites WOD – 10Min AMRAP 10 Deadlifts 10 Squats

Top Dawgs WOD – 10 Deadlifts with barbell 10 Squats

Game – Dodgeball


12.30.2013

Monday

Turbo Tots

Focus/Skill – Squats, Snatch

Warm Up – Shuttle Run

WOD – 3 Rounds: 5 HSPU, 5 Burpees, 5 Squats

Game – Dodgeball

Mighty Mites

Warm Up – Shuttle Run

Focus/Skill – Squats, Snatch

WOD – 10 Min AMRAP: 7 HSPU, 7 Burpees, 7 Squats

Game – Dodgeball

Top Dawgs

Warm Up – Row 1000M

Focus/Skill – HSPU & Front Squat

WOD – 2 Rounds

3 Minutes of Shoulder to Overhead
Rest 2 Minutes
3 Minutes of Front Squats
Rest 2 Minutes
3 Minutes of Burpee over Barbell
Rest 2 Minutes

12.28.2013

Saturday

Turbo Tots

Focus/Skill – Snatch & Push Press

Warm Up – 2 Rounds: 5 Jumping Jacks, 2 Rope Climbs, 5 Squats

WOD – 3 Rounds: 10 Push Press 10 Burpees

Game – Duck, Duck, Goose

Mighty Mites

Warm Up – 3 Rounds: 10 Jumping Jacks, 3 Rope Climbs, 10 Squats

WOD – AMRAP 8 Minutes: 10 Push press, 10 Burpees

Game – Duck, Duck, Goose

Top Dawgs

Warm Up – Run 400 meters

Focus/Skill – Snatch & Cleans

WOD – 15 Min AMRAP: 10 Push Press, 10 Burpees


12.26.2013

Thursday

Turbo Tots

Focus/Skill – Squats, Overhead Squats

Warm Up – Speed Ladder & Jumping Jacks

WOD – 3 Rounds: 5 Burpees, 5 Overhead Squats, 5 Push Ups

Game – Dodgeball

Mighty Mites

Warm Up – Speed Ladder, Jumping Jacks

Focus/Skill – Squats, Overhead Squats, Front Squats

WOD – 9 Min AMRAP: 7 Burpees, 7 Overhead Squats, 7 Hand Release Push Ups

Game – Dodgeball

Top Dawgs

Warm Up – Run 400 Meters, Row 500 Meters
Focus/Skill – Pull Ups- Kipping, Strict 7 Butterfly & Toes To Bar
 WOD: 15 Minutes EMOM complete
3 Deadlifts
3 Power Cleans

12.24.2013

Merry Christmas Eve!

 

There is one Workout today for everyone at 9am!

 


12.21.2013

Saturday

Turbo Tots

Focus/Skill – Snatch & Deadlifts

Warm Up – Shuttle Runs

WOD – 3 Rounds: 5 Snatch, 5 Burpees, 5 Sit Ups

Game – Coach, May I?

Mighty Mites

Warm Up – Run 200 Meters, 10 KB Swings, Run 200 M, 10 KB Swings

Focus/Skill – Snatch & Deadlift

WOD – 10 min AMRAP: 7 Snatches, 7 Burpees, 7 Sit Ups

Game – Coach, May I?

Top Dawgs

Warm Up Row 1000Meters

Focus/Skill – Squat, Overhead Squat & Lunges

WOD – 10 Minute AMRAP: 10 Overhead Walking Lunges w/barbell, 6 Ring Dips

Stretch and Foam Roller