Forging the Future of Fitness

Archive for May, 2014

5.28.2014

Wednesday

Mighty Mites

Stretching

Warm Up – Jump Rope Drills

Focus/Skill – Back Squat

WOD – 8 min AMRAP

8 – Box Jumps

8 – Kettle Bell Swings

Game – Dragon Tails

Top Dawgs

Strength – Back Squat

3 x 10

Conditioning –

8 Min AMRAP

12 Box Jumps

16 Kettle Bell Swings

*Rest 5 Minutes*

2 x 2 Minutes with 1 Minute Rest

200 Meter Run

Max Sit Ups


5.24.2014

There will not be kids classes on Memorial Day.  Teens are welcome to join the 1 adult class at 9:30am on Memorial Day

 

Saturday

Mighty Mites

Stretch Time!

Warm Up – 5 Minute Jump Rope & Double Under Practice

Focus/Skill – Jumping Lunges

Conditioning –

10 Jumping Lunges

10 Squats

10 Toes To Bar

Game – Dodgeball

Top Dawgs

Conditioning – For Time

50 Jumping Lunges

50 Toes To Bar

50 Jumping Squats 45/33

50 Medicine Ball Sit Ups 20/14

50 Squats

50 Sit Ups

50 Walking Lunges


5.21.2014

THERE WILL BE NO CLASSES ON MEMORIAL DAY.  TEENS ARE WELCOME TO JOIN ADULTS AT 9:30AM

Wednesday

Mighty Mites

Stretching

Warm Up – Farmer’s Carry Around the Building

Focus/Skill – Front Squat w/PVC Pipe

WOD – 7 Min AMRAP

10 Front Squats

10 Burpees

10 Sit Ups

Game – Dodgeball

Top Dawgs

Warm Up – 10 Minute Foam Roll & Lacrosse Ball Work

Speed – 4 x 400 Meter Run 2 Minute Rest

Conditioning – 12 Min AMRAP

8 Front Rack Lunges

8  Hang Power Cleans

8 Ring Dips

Bonus Abs – Tabata Obliques


5.19.2014

cincodemayo 002

Monday

Mighty Mites

Stretching

Warm Up – 50 Ft Drills – Running, Crab Walk, Soldier Kicks, Bear Crawl,Rabbit Hops

Focus/Skill – Push Press

WOD – 7 Min AMRAP

5 Push Press

5 Push Ups

5 Air Squats

Game – Dragon Tails

Top Dawgs

Warm Up – Rowling – 10 rounds each w/Burpee Penalty

Strength – Deadlift

Conditioning –

50 Sit Up Buy in

6 Rounds:

12  Kettle Bell Swings

12 Dumb Bell Snatches

12 Push Ups

50 Sit Up Buy Out


5.17.2014

Saturday

Mighty Mites

Warm Up – Running Drills

Focus/Skill – Hand Stand Push Ups

WOD – 6 Min AMRAP

5 Handstand Push Ups

5 Kettle Bell Swings

5 Sit Ups

5 Box Jumps

Top Dawgs

Speed – 6 x 100M Sprint

“Nate”

20 Min AMRAP

2 Muscle Ups

4 Handstand Push Ups

8 Kettle Bell Swings 70/53


5.14.2014

Wednesday

Mighty Mites

Warm Up – 3 Minutes Foam Roll & Stretching

Focus/Skill – 3 Minutes Box Jump Practice 3 Minutes Jump Rope

Conditioning – 6 Min AMRAP

5 Burpees

5 Box Jumps

5 Sit Ups

Game – Dodgeball

Top Dawgs

Warm Up – 2 Rounds of  2-6 reps of each movement in circuit

Conditioning: “37 is the new 25” Birthday Circuit!

Kettle Bell Swings

Thrusters

Wall Balls

Handstand Push Ups

Double Unders

Dumb Bell Snatches

Kayakers

Overhead Lunges


CFSR WOD 5.12.2014

Monday

Mighty Mites

3 Minutes Foam Rolling

Warm Up – 400 Meter Medicine Ball Carry

Focus/Skill – Shoulder Press

WOD – 7 Min AMRAP

5 Shoulder Press – PVC Pipe

5 Burpees

5 Air Squats

Game – Musical Medicine Ball

Top Dawgs

Warm Up – 400 Meter Run w/Medicine Ball

Strength – Front Squat 5×7 @ 75%

Conditioning –

2 – 5 Minute AMRAPS

8 Shoulder to Overhead 155/105

12 Deadlifts 155/105

16 Lateral Jumps Over the Bar

2 Minute Break