10.23.2013

Wednesday

Turbo Tots

Focus/Skill – Air Squats & Pull Ups

Warm Up – Solider Kicks * Bear Crawls

WOD – 2 rounds Cindy: 5 Pull Ups, 10 Push Ups 15 Air Squats

Game – Musical Medicine Ball

Mighty Mites

Warm Up – 3 Minute AMRAP Soldier Kicks * Bear Crawls

Focus/Skill – Air Squats & Pull Ups

WOD – 7 Min AMRAP CINDY

Game – Musical Medicine Ball

Top Dawgs

Warm Up – 2 Rounds 20 Weighted Sit Ups, 20 weighted walking lunges Run 400 M

Focus/Skill – Strict Press

WOD – 3 Rounds: 800m Run, 10 Cleans , 20 Pull Ups

October 22, 2013 | Categories: Uncategorized | Tags: agility, bay area, bay area crossfit, bay area crossfit kids, Burpee, CrossFit, CrossFit Bay Area, CrossFit Kids, CrossFit Kids San Ramon, Elementary School, Exercise, Fruit and Vegetable, Fun, Games, halloween, San Ramon, teen programs, WOD, youth strength and conditioning, youth training programs | Leave a comment

10.22.2013

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

October 21, 2013 | Categories: Uncategorized | Tags: agility, bay area, bay area crossfit, bay area crossfit kids, CrossFit, CrossFit Bay Area, CrossFit Kids, CrossFit Kids San Ramon, crossfit san ramon, Elementary School, Exercise, Fitness, Fruit and Vegetable, Fun, Games, halloween, kids fitness, kids programs, Kindergarten, Physical exercise, Pre-kindergarten, pre-teen, San Ramon, WOD, youth strength and conditioning, youth training programs | Leave a comment

10.21.2013

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

October 20, 2013 | Categories: Uncategorized | Tags: agility, bay area, bay area crossfit, bay area crossfit kids, Burpee, CrossFit, CrossFit Bay Area, CrossFit Kids, CrossFit Kids San Ramon, crossfit san ramon, Elementary School, Exercise, Fitness, front squat, Fruit and Vegetable, Fun, Games, halloween, kids, kids fitness, kids programs, Kindergarten, Physical exercise, Pre-kindergarten, pre-teen, WOD, youth strength and conditioning, youth training programs | Leave a comment

10.16.2013

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

October 15, 2013 | Categories: Uncategorized | Tags: bay area, bay area crossfit, bay area crossfit kids, CrossFit, CrossFit Bay Area, CrossFit Kids, CrossFit Kids San Ramon, dodgeball, Elementary School, Exercise, Fitness, Fun, Games, halloween, WOD, youth strength and conditioning, youth training programs | Leave a comment

10.15.2013

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

October 14, 2013 | Categories: Uncategorized | Tags: agility, bay area, bay area crossfit, bay area crossfit kids, Burpee, CrossFit, CrossFit Bay Area, CrossFit Kids, CrossFit Kids San Ramon, crossfit san ramon, Elementary School, Exercise, Fitness, front squat, Fun, halloween, handstand pushups, kids fitness, kids programs, Kindergarten, overhead squat, Physical exercise, Pre-kindergarten, pull ups, San Ramon | Leave a comment

10.14.2013

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

October 14, 2013 | Categories: Uncategorized | Tags: bay area, bay area crossfit, bay area crossfit kids, CrossFit, CrossFit Bay Area, CrossFit Kids, CrossFit Kids San Ramon, crossfit san ramon, Elementary School, Exercise, Fitness, kids programs, Kindergarten, Recreation, WOD, youth strength and conditioning, youth training programs | Leave a comment

10.12.2013

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

October 11, 2013 | Categories: Uncategorized | Tags: agility, bay area, bay area crossfit, bay area crossfit kids, Burpee, CrossFit, CrossFit Bay Area, CrossFit Kids, crossfit san ramon, Elementary School, Exercise, Fitness, Fun, kids fitness, kids programs, Pre-kindergarten, San Ramon, youth strength and conditioning, youth training programs | Leave a comment

10.10.2013

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

October 9, 2013 | Categories: Uncategorized | Tags: agility, bay area, bay area crossfit, bay area crossfit kids, Burpee, CrossFit Bay Area, CrossFit Kids San Ramon, Elementary School, Exercise, Fitness, Fun, Pre-kindergarten, WOD, youth strength and conditioning, youth training programs | Leave a comment

10.8.2013

Tuesday

Turbo Tots

Focus/Skill – Clean & Jerk

Warm Up- Shuttle Run & 1/2 Dome Balance work

WOD – Mini Grace

Game – Dodgeball

Mighty Mites

Warm Up – Shuttle Run & 10 Burpees

Focus/Skill – Clean & Jerk

WOD – Grace

Game – Dodgeball

Top Dawgs

Warm Up: AMRAP 6min

8 Ring Dips

16 KB Swings

Focus/Skill: Dead Lift

WOD

3 Rounds For time:

20 Squats

5 Pull Ups

10 Dead Lifts

http://spoonful.com/recipes/carrot-finger-food

Carrot Fingers and Dip Halloween Recipe

October 7, 2013 | Categories: Uncategorized | Tags: agility, bay area, bay area crossfit, bay area crossfit kids, CrossFit Kids, CrossFit Kids San Ramon, crossfit san ramon, Elementary School, Exercise, Fun, halloween, Physical exercise, Sports, WOD, youth strength and conditioning, youth training programs | Leave a comment

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

October 4, 2013 | Categories: Uncategorized | Tags: agility, bay area, bay area crossfit, bay area crossfit kids, Burpee, CrossFit, CrossFit Bay Area, CrossFit Kids, CrossFit Kids San Ramon, crossfit san ramon, Elementary School, Exercise, kids fitness, kids programs, Physical exercise, Pre-kindergarten, pre-teen, Push-up, Recreation, San Ramon, Seuss, Sit-up (exercise), Sports, Squat (exercise), youth strength and conditioning, youth training programs | Leave a comment

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!

October 3, 2013 | Categories: Uncategorized | Tags: agility, bay area, bay area crossfit, bay area crossfit kids, Burpee, CrossFit, CrossFit Bay Area, CrossFit Kids, CrossFit Kids San Ramon, crossfit san ramon, Elementary School, Exercise, Fitness, Fruit and Vegetable, Fun, Games, kids fitness, kids programs, Kindergarten, WOD, youth strength and conditioning, youth training programs | Leave a comment

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

October 1, 2013 | Categories: Uncategorized | Tags: agility, bay area, bay area crossfit, bay area crossfit kids, CrossFit, CrossFit Bay Area, CrossFit Kids, CrossFit Kids San Ramon, crossfit san ramon, Elementary School, Exercise, kids programs, Kindergarten, Medicine Ball, Physical exercise, Pushup, WOD, youth strength and conditioning, youth training programs | Leave a comment

10.1.2013