Forging the Future of Fitness

Posts tagged “CrossFit Bay Area

10.22.2013

hallo5

Tuesday

 

Turbo Tots

Focus/Skill – Deadlifts, Overhead Squats

Warm Up – 3 forward rolls, 10 jumping Jacks

WOD – 3 Rounds: 5 deadlift, 5 box jumps

Game – Baseball 1st base Push Ups, 2nd Sit Ups, 3rd Jumping Jacks, home Squat. Lunge between bases

Mighty Mites

Warm Up – 3 sets: 3 forward rolls, 20 jumping Jacks

Focus/Skill – Deadlift & overhead Squats

WOD – 7 Min AMRAP: 10 deadlifts, 10 box jumps

Game – Baseball 1st base Push Ups, 2nd Sit Ups, 3rd Jumping Jacks, home Squat. Lunge between bases

Top Dawgs

Warm Up –  Foam Roll Row 500 M

Focus/Skill –  Dead Lift

WOD –   25 Push Ups, 25 Pull Ups, 25 Air Squats, 25 box Jumps, 25 Double Unders

http://spoonful.com/recipes/banana-ghosts

Banana Ghosts

quote12


10.21.2013

hallo3

Monday

Turbo Tots

Focus/Skill – Overhead Squats & Front Squats

Warm Up – Shuttle Run

WOD – Tabata Burpees

Game – Musical Medicine Ball

Mighty Mites

Warm Up – Shuttle Run and Jumping Jacks

Focus/Skill – Overhead Squats & Front Squats

WOD – Tabata Burpees, Tabata Sit Ups

Game – Musical Medicine Ball

Top Dawgs

Warm Up: 2min ME Burpees, Run 200m, 2min ME Burpees, Run 200m

Focus/Skill –  Back Squat

WOD  5 min of “Cindy” 5 Pull Ups, 10 Push Ups, 15 Air Aquats

Rest 2 min

5 Min of “Cindy” 5 Pull Ups, 10 Push Ups, 15 Air Aquats

Run 800m

 

http://spoonful.com/recipes/goblin-grins

Goblin Grins

quote9


10.19.2013

hallo4

Saturday

Turbo Tots

Focus/Skill – Overhead Squats & Front Squats

Warm Up – 10 Burpees 10 Lunges

WOD – Mini Grace

Game – Dragon Tails

Mighty Mites

Warm Up – 3 Rounds: 10 Burpees, 10 walking lunges

Focus/Skill – Overhead Squat & front squat

WOD – Grace

Game – Dragon Tails

Top Dawgs

Warm Up – Run 800 Meters

WOD – 10-9-8-7-6-5-4-3-2-1  HSPU

1-2-3-4-5-6-7-8-9-10 Squat Clean

http://spoonful.com/recipes/pear-witch-project

Pear Witch Project

quote5


10.17.2013

vampire

Thursday

Turbo Tots

Focus/Skill – Overhead Squats, Clean & Jerks

Warm Up – Pistols

WOD – Tabata Air Squats & Jump Rope

Game – Coach Says

Mighty Mites

Warm Up – Pistols

Focus/Skill – Overhead Squats, Clean & Jerk

WOD – Tabata Air Squats, Tabata Jump Rope

Game – Coach Says

Top Dawgs

Warm Up: Row 500 Meters

Focus/Skill – Snatch Pulls

WOD –  200m Run

20 Power Snatch

200m Run

20 Clean & Jerk 

200m Run

20 Pull Ups

200m Run

http://spoonful.com/recipes/edible-eyeballs

Halloween Appetizer Recipe: Edible Eyeballs

quote4


10.16.2013

witch

Wednesday

Focus/Skill – Squat, front squat & overhead squat

Warm Up – Tabata Sit Ups

WOD – 5 Wall balls, 5 Front Squats, Sprints

Game – Dodgeball

Turbo Tots

Warm Up – Tabata Sit Ups

Focus/Skill – Squat, Front Squat, Overhead Squats

WOD – 6 Rounds: 10 Wall Balls, 10 Front Squats, Sprints

Game – Dodgeball

Mighty Mites

Warm Up -Tabata Sit Ups

Focus/Skill – Squat, Front Squat, Overhead Squat

WOD – 6 Rounds: 10 Wall balls, 10 Front Squat, Sprints

Game – Dodgeball

Top Dawgs

Warm Up – Row 500 meters & 2 Rounds 20 T-2-B 20 Push Ups

Focus/Skill –  Strict Press

WOD – 3 Rounds

500m Run

12 Strict Press

21 Pull ups

http://spoonful.com/recipes/monster-mash

Skeleton Hand Party Platter for Halloween

quote13


10.15.2013

pumpkins

Tuesday

Turbo Tots

Focus/Skill – Overhead Squat, Squat & Front Squats

Warm Up – Walking Lunges & forward Rolls

WOD – 5 HSPU, 5 Pull Ups, 5 Squats

Game – Hot Potato

Mighty Mites

Warm Up – Walking Lunges & Forward Rolls

Focus/Skill – Overhead Squat, Front Squat & Squat

WOD – 7 Minute AMRAP: 10 HSPU (on the box), 10 Pull Ups, 10 Overhead Sqauts,

Game – Hot Potato

Top Dawgs

Warm Up – Run 400 M & AMRAP 5min:  8 HSPU & 16 Pull Ups

Focus/Skill –  Dead Lifts

WOD –  AMRAP 5 Minutes

7 Thrusters  & 7 Burpees

http://spoonful.com/recipes/snack-o-lantern

Jack-O-Lantern Fruit Cup Halloween Recipe

quote6


10.14.2013

volkswagon

Monday

Turbo Tots

Focus/Skill – Squat & Front Squat

Warm Up – Shuttle Run

WOD – 3 Rounds: 5 Push Ups, 5 Sit Ups, 5 Jumping Jacks, 5 Squats

Game – Musical Medicine Ball

Mighty Mites

Warm Up – Shuttle Run 10 Pull Ups

Focus/Skill – Squat & Front Squat

WOD – 3 Rounds: 5 Push Ups, 5 Sit Ups, 5 Jumping Jacks, 5 Squats

Game – Musical Medicine Ball

Top Dawgs

2min ME Burpees

Run 200m

2min ME Burpees

Run 200m

Focus/Skill: Back Squat

WOD:

20-10-5   T-2-B

 50-40-30  Double Under

http://spoonful.com/recipes/pizza-mummies

Pizza Mummies

quote3


10.12.2013

mummy

Saturday

Turbo Tots

Focus/Skill – Squats & Front Squats & Clean and Jerk

Warm Up – jumping Jacks, Push Ups

WOD – Mini Grace

Game – Dragon Tails with Jumping Jack Penalty

Mighty Mites

Warm Up – 3 Rounds: 10 Jumping Jacks, 10 Push Ups

Focus/Skill – Squats & Front Squats & Clean and Jerk

WOD – Mini Grace

Game – Dragon Tails with Burpee Penalty

Top Dawgs

Warm Up – Row 500M

Focus/Skill – Thrusters

WOD – Fran 21-15-9 Thrusters 22# bar, Pull Ups

10 Minutes foam roller & stretch

http://spoonful.com/recipes/ghost-toasts

Ghost Toast Halloween Recipe

quote11


10.10.2013

pumpkinfunny

Thursday

Turbo Tots

Focus/Skill – Squat & Front Squat

Warm Up – Jump Rope

WOD – 3 forward rolls, 10 jumping Jacks, Sprints

Game – Coach Says

Mighty Mites

Warm Up – Jump Rope

Focus/Skill – Squat & Front Squat

WOD – 10 min AMRAP 3 forward rolls, 10 jumping Jacks, Sprints

Game – Coach Says

Top Dawgs

Warm up – Foam Roller & 400 Meter Run

Focus/Skill – Back Squat (weighted)

WOD – for time

30 Wall Balls, 15 Toes To Bar, 50 Pistols, 20 Back Squats, Row 400 meters

http://spoonful.com/recipes/eerie-eyeballs

Edible Eyeball Halloween Snacks

quote14


10.9.2013

booeggs

Wednesday

Turbo Tots

Focus/Skill- Squats, Front Squats & Box Jumps

Warm Up – Running

WOD – 3 rounds: Bear Crawl, 5 burpees, 5 squats

Game – Hot Potato

Mighty Mites

Warm Up – Running

Focus/Skill – Squat & Front Squat

WOD – 7 Min AMRAP: Bear Crawl, 10 Burpees, 10 Squats

Game – Hot Potato

Top Dawgs

Warm Up:2 Rounds

20 Sit-ups

20 Walking Lunges

Focus/Skill –  Strict Press

WOD – Modified “Christine”

2 RDs

500m Row

10 Deadlifts (BW)

15 Box Jumps (step ups)

quote7

http://spoonful.com/recipes/apple-bites

Teeth Made Out of Apples Halloween Recipe


10.5.2013

Saturday

Turbo Tots

Focus/Skill – Squat & Front Squat

Warm Up – Supemans & Hollow Rocks

WOD – 2 Rounds: lunges, burpees & sprints

Game – Dodgeball

Mighty Mites

Warm Up – 3 Sets: 10 Supermans, 10 Hollow Rocks

Focus/Skill – Squats & Front Squats

WOD – 7 Min AMRAP 10 lunges, 10 burpees, 10 sit ups, 10 Ring Pulls

Game – Dodgeball

Top Dawgs

Stretch – 5 Minutes

Run 800 Meters

Focus/Skill – Clean & Jerk and Squats

WOD – teams of 2

500 Meter Row Each

20 shoulder press, 30 front squat, 40 wall ball, 50 Sit Ups

400 Meter Farmer Carry Each

“Don’t cry because it’s over, smile because it happened.” 
― Dr. Seuss

primal-palate-chocolate-chip-cookies


10.3.2013

Thursday

Turbo Tots

Focus/Skill – Squat & Front Squat

Warm Up – Jump Rope & Push Ups

WOD – Tuck Jumps, Ring Pull Ups & Burpees

Game – Coach Says

Mighty Mites

Warm Up – Double Unders & Push Ups

Focus/Skill – Squat & Front Squats

WOD – 3 Rounds – 10 tuck jumps, 5 ring pull ups, 10 Burpees

Game – Coach Says

Top Dawgs

Warm up – 400M run & 30 seconds of Double Unders

Focus/Skill – Snatch

WOD- AMRAP 12 Minute 1,1 2,2 3,3 4,4

Ring Dips & Burpee Box Jumps

bloody-eyeballs-blueberry-stuffed-longans-in-berry

Make each day count!


10.2.2013

Wednesday

Turbo Tots

Focus/Skill – Squat & Front Squat

Warm Up – 1/2 dome balance & ring run

WOD – 3 Forward Rolls, 10 Jumping Jacks, 5 Wall Balls

Game – Dragon Tails

Mighty Mites

Warm Up – 1/2 dome balance & Ring Run 

Focus/Skill – Squat & Front Squat

WOD – 7 Min AMRAP – 3 Forward Rolls, 20 jumping jacks, Hurdle Run, 10 Wall Balls

Game – Dragon Tails

Top Dawgs

Warm Up – 400m Run, Tabata Sit-Ups with Ab Mat

Focus/Skill – Squats & Front Squats

Strength – EMOM 7 Minutes 2 Snatches w/PVC or 22# bar

WOD – 3 Rounds for Time: 3 Front Squats PVC or 22#

5 HSPU box or wall

7 Pull Ups

10 Double Unders

oven-baked-sweet-potato-fries


9.30.2013

Monday

r-INSPIRATIONAL-QUOTE-large570 (1)

Turbo Tots

Focus/Skill – Front Squat & Squat

Warm up – 30 seconds  max effort Jump Rope, Bear Crawl, 3 forward rolls

WOD – 3 Rounds Ring run, 5 Push-ups, lunge walk

Game – Duck, Duck, Goose

Mighty Mites

Warm Up – 10 PVC Pass throughs, 30 Second Max effort Jump Rope/Double Unders, 10 Supermans

Focus/Skill – Front Squat & Squat

WOD – 10 Min AMRAP 5 Pull-Ups, 10 Wall Balls, Shuttle Run

Game – Duck, Duck, Goose

Top Dawgs

Warm Up – Run 400 Meters, 3 rounds 10 Good Mornings, 10 Wall Balls

Focus/Skill – Squats

Strength – EMOM 5 Minutes 10 Air Squats

WOD – Against 10 Minute Clock 50 PVC Thrusters, 400 Meter Run, Max Effort Burpees

You want me to do something… tell me I can’t do it. -Maya Angelou

paleo-stuffed-peppers

Paleo Stuffed Peppers | Our Paleo Life


9.26.2013

Thursday, September 26th

imagine

Turbo Tots

Focus/Skill – Squats & front squats

Warm up – Wall Balls and Sit- ups

W.O.D. –  3 minute AMRAP: 3 Supermans, 3 Hollow Rocks, 10 Jumping Jacks, 5 Squats

Game – Dodgeball

Mighty Mites

Warm Up – 3 Rounds: 5 Pull-Ups, Soldier Kicks

Focus/Skill – Squats & Front Squats

W.O.D. – 10 Min AMRAP – 10 Supermans, 10 Hollow Rocks, 20 Jumping Jacks, 5 Squats, 5 Front Squats

Game – Dodgeball

http://pinterest.com/pin/61220876155738744/

Cucumber sandwiches. Who needs bread or crackers?  -just need nitrate free lunch meat or bacon.


9.24.2013

Tuesday , September 24th

Turbo Tots

Focus/Skill  Squat & Front Squat

Warm Up – Hurdles Over/Under, 3 forward rolls

W.O.D. 3 rounds: Bear Crawl, Lunge walk, 3 push-ups

Game – Dragon Tails

Mighty Mites

Warm Up – Shuttle Run, 3 Forward rolls, 5 sit-ups

Focus/Skill Squat & Front Squat

W.O.D. – 7 min AMRAP –  bear crawl, lunge walk, 10 push-ups

Game- Dragon Tails

http://pinterest.com/pin/61220876156697620/

Fresh Fruit Pops---Fruit puree, Popsicle Sticks, and Mini plastic cups. Yum!


9.23.2013

Monday, September 23rd

Turbo Tots

Focus/Skill – Front Squat & Squat

Warm Up – 2 Rounds: Ring Run & 10 jumping jacks

W.O.D.  AMRAP Lunge walk, bear crawl, Sit-ups

Game – Plank Wars

Mighty Mites

Warm Up – 4 Rounds: Ring Run & 10 Jumping Jacks

Focus/Skill – Squats & Front Squats

W.O.D.  8 minute AMRAP Lunge walk, bear crawl, Sit-ups

Game – Plank Wars

http://pinterest.com/pin/61220876156768657/

Adorable Bug snacks. Lots of substitutions but adorable

inspirational quote


9.19.2013

Thursday, September 19th

Inspiring Quotes

Turbo Tots

Focus/Skill – Squats, Balance Work

Warm Up – 2 Rounds: Bear Crawls, Solider Kicks

W.O.D. – 3 Sets: Ring Run, 5 jumping Jacks, 5 Push-Ups, Superman

Game – Musical Medicine Ball

Mighty Mites

Warm Up – Forward Rolls, Soldier Kicks

Focus/Skill – Squats, Pull-Ups

W.O.D. – AMRAP: 10 jumping Jacks, 10 Burpees, 10 Squats, 15 Second Plank

Game – Musical Medicine Ball

http://pinterest.com/pin/61220876157580321/

Fruit veggie bunny... Paleo for kids


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!


Wednesday 9.4.13

Wednesday September 4th

PreK

Focus/Skill – Squat Stance & Hips, Half Dome Single Leg Balance

Warm-Up – Speed Ladder with 5 Burpees at the end

W.O.D. – 3 Minute AMRAP: Soldier Kicks, Bear Crawls, 3 Squats

Game – Hot Potato with 4# Medicine Ball

KIDS

Warm-Up – 3 Rounds: Agility work; Speed Ladder with 10 Burpees at the End

Focus/Skill – Squat Stance& Hips, Soldier Kicks

W.O.D. 10 Minute AMRAP: 5 Wall Balls, one length of gym Soldier Kicks, 5 Hollow Rocks

Game – Hot Potato with 6# Medicine Ball

“Be kind whenever possible. It is always possible.” ~Dalai Lama

http://www.superhealthykids.com/healthy-kids-recipes/avocado-boats.php

avocado boats

Trainer Tip of the Day:  Be sure to include healthy fats, like Avocado whenever possible! 


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