Forging the Future of Fitness

Posts tagged “Fun

CrossFit Kids and Teens Schedule

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Teen Classes: Monday and Wednesdays from 3:45-4:45

Kid Classes: Monday, Tuesday, and Wednesdays 4:45-5:15

Local Sports Teams Welcome


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


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

12.5.2013

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


12.4.2013

Wednesday

Turbo Tots

Focus/Skill – Squat & Front Squat

Warm Up – Box Jumps & Wall Balls

WOD -15-10 -5 Squats and HSPU

Game – Duck, Duck, Goose

Mighty Mites

Warm Up – Box Jumps & Wall Balls

Focus/Skill – Squats & Front Squats

WOD – 21-15-9 Squats & HSPU

Game – Duck, Duck, Goose

Top Dawgs

Warm up – Run 400, 10 Pulls Ups, Run 400 10 Toes to Bar

Focus/Skill – Front Squats

WOD – 21-15-9 of:

Front Squats  & HSPU

paleo-gingerbread-trifle.html

PALEO GINGERBREAD TRIFLE


12.3.2013

The CrossFit San Ramon Holiday Party is this Saturday from 6-9 pm.  We look forward to celebrating a fantastic year with all of our CrossFit Kids & Teens!

Tuesday

Turbo Tots

Warm Up – Running

Focus/Skill – Cleans & Thrusters

WOD – 3 Rounds: 5 cleans, 5 thrusters, 10 Jumping Jacks

Game – Dodgeball

Mighty Mites

Focus/Skill – Cleans & Thrusters

Warm Up – Sprinting & Rope Climbs

WOD – 8 Min AMRAP: 10 Cleans, 10 Thrusters, 10 Jumping Jacks

Game – Dodgeball

Top Dawgs

Warm Up –  Run 100m  10 Bar Thrusters

 Focus/Skill – Cleans

WOD – 4 rounds for total reps of:
2:30 to complete…
400M Run
ME T2B in the remainder of the 2:30
Rest 1:00