Forging the Future of Fitness

Posts tagged “Exercise

Word of the Month & Movement of the Month

Word of the Month – KINDNESS

What does this word mean to you?

Movement of the Month – SQUAT

It’s so IMPORTANT in life that when we are exercising we are using proper FORM.


5.7.2014

Wednesday

Mighty Mites

Warm Up – Running Drills

Skill – Overhead Squats w/PVC Pipe

WOD – 8 Min AMRAP

8 Overhead Squats

8 Box Jumps

8 Burpees

Game – Dodgeball

Top Dawgs

 Strength- Overhead Squat Technique To Load – Record Max

Conditioning –

4 Rounds  – 3 Minutes each with a 2 Minute break at the end of each round

8 Chest To Bar Pull Ups

8 Pistols

8 Overhead Squats 115/75

Count total rounds for score


4.3.2014

xfitkids

Thursday

Mighty Mites

Warm Up – 400 Meter walk with Medicine Ball Overhead

Focus/Skill – Handstand Push  Ups

WOD – 8 Min AMRAP

5 Kettle Bell Swings

10 Box Jumps

5 Handstand Push Ups

Game – Dodgeball

Top Dawgs

Strength – Front Squat

5@40%, 5@ 50%, 3 @ 60%, 5@ 65%, 5@ 75% Max @ 85%

Conditioning –

Fight Gone Bad  – 5 Rounds For Total Reps – 30/30 Format

30 Seconds Wall Balls 20/14    – 30 Seconds Rest

30 Seconds Sumo Deadlift High Pulls 75/55   – 30 Seconds Rest

30 Seconds Box Jumps 24/24  – 30 Seconds Rest

30 Seconds Push Press 95/65  – 30 Seconds Rest

30 Seconds Row  for Calories  – 30 Seconds Rest

Do you kids love cupcakes?  TRY THIS OUT!!

http://wellnessmama.com/4759/meatloaf-cupcakes/

Meatloaf Cupcakes with Sweet Potato Frosting easy kid approved dinner idea Meatloaf Cupcakes


3.25.2014

Ashleigh's birthday party 008

Tuesday

Mighty Mites

Warm Up – Tabata Squats

Focus/Skill – Front Squats & Handstand Push Ups

WOD –

4 Rounds:

5 HSPU

10 Box Jumps

15 Kettle Bell Swings

Game – Free Play on the Ropes!

Top Dawgs

Warm Up – Row 1000 Meters

Strength – Back Squat

WOD – 4 Rounds for Time

1 Rope Climb

5 Handstand Push Ups

10 Box Jumps

15 Kettle Bell Swings


1.16.2014

Thursday

Turbo Tots

Focus/Skill – Squat & Jumping Pull Ups

Warm Up – Tabata Squats

WOD – Mini Modified Elizabeth – 10-7-5 Power Cleans & Push Ups

Game – Dragon Tails

Mighty Mites

Warm Up – Tabata Squats & Tabata Push Ups

Focus/Skill – Ring Dips & Cleans

WOD – Elizabeth 21-15-9 Cleans (or Power Cleans) and Ring Dips

Game – Dragon Tails

Top Dawgs

Warm Up – Run 400 Meters &
Virtual Fran 21-15-9
Jumping Pull Ups
Bar Thrusters
Focus/Skill – Cleans & Power Cleans
Conditioning:
“Elizabeth”
Complete rounds of 21, 15 and 9 reps for time of:
135/95 lb. Cleans (Power Clean is OK)
Ring Dips

12.7.2013

The CrossFit Holiday Party is tonight from 6-9 pm!  Bring the whole family!  We look forward to celebrating a stellar year with you!

Saturday

Turbo Tots

Focus/Skill – Cleans, Power Cleans & Rope Climbs

Warm Up – Balancing on the 1/2 Domes and jumping jacks

WOD – 3 Rounds: 10 Snatches 10 Burpees

Game – Dodgeball Round TWO w/ burpee penalty

Mighty Mites

Warm Up – Sprinting, Jumping Jacks & Sit Ups

Focus/Skill – Cleans, Power Cleans & Rope Climbs

WOD – 10 Min AMRAP: 10 Snatches 10 Burpees

Game – Dodgeball Round TWO w/ burpee penalty

Top Dawgs

Warm Up – Run 400 meters, 10 Pull Ups, Run 400 Meters, 10 HSPU

Focus/Skill – Cleans and Power Cleans

WOD-

40 Burpees

30 Snatches  (any style)

30 Burpees

30 Snatches  (any style)

20 Burpees

30 Snatches  (any style)

10 burpees

paleo-peppermint-bark.html

Paleo Dessert Peppermint Bark


12.5.2013

Our Holiday party is this Saturday!  6-9 pm.  There will be activities and games for the kids.  Please bring a side dish or dessert or drink to share!  Don’t forget to sign up on the sheet on the bulletin board next to the front door!

Thursday

Turbo Tots

Focus/Skill – Pull Ups & Snatch

Warm Up – 2 Rounds: 10 Burpees 10 Sit Ups

WOD – 3 Rounds: Cindy – 5 Pull Ups, 10 Push Ups 15 Air Squats

Game – Dragon Tails

Mighty Mites

Warm Up – 3 Rounds: 15 Burpees & 15 Sit ups

Focus/Skill – Pull Ups & Snatch

WOD – 8 Min AMRAP Cindy – 5 Pull Ups, 10 Push Ups, 15 Squats

Game – Dragon Tails

Top Dawgs

Warm Up: 3min Of “Cindy” 5 Pull Ups, 10 Push Ups, 15 Squats

Rest 1min

3min of “Cindy”

Focus/Skill – Snatch & Hang Snatch

WOD – 5 Rounds for time:

1min ME Bumper Plate Burpees

1min ME C2B Pull Up

peppermint-patties