Forging the Future of Fitness

Posts tagged “Pre-kindergarten

4.2.2014

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Wednesday

Mighty Mites

Warm Up – 5 Minutes Jump Rope Practice

Focus/Skill – Wall Balls

WOD – Alota Tabata

Tabata Sit Ups

Tabata Air Squats

Tabata Push Ups

Game – PLAY TIME!!!

Top Dawgs

Strength – Clean & Jerk – Technique to Load

Conditioning –

12 Min AMRAP

10 Wall Balls

10 Pull Ups

10 Push Ups

10 Ground To Overhead

Who wants some HEALTHY Ice Cream???  Try this out!


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


12.4.2013

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


11.20.13

Wednesday

Turbo Tots

Warm Up – Bear Crawls

Focus/Skill – Wall Balls

WOD – 3 Rounds: 5 Wall Balls, 5 Ring Pulls Ups, 30 second Plank

Game – Musical Medicine Ball

Mighty Mites

Focus/Skill – Wall Balls, Thrusters

Warm Up – Running & Bear Crawls

WOD – 10 Min AMRAP: 10 Wall Balls, 10 Box Jumps, 10 Push Ups

Game – Musical Medicine Ball

Top Dawgs

Warm Up – Row 500M & Foam Roll

Focus/Skill – Clean and Jerk

WOD – Against an 8 min Clock:  30 HSPU, 20 Burpee Pull Ups, ME Double Unders

gift-wrapped-chicken


11.14.13

Thursday

Turbo Tots

Warm Up – Walking Lunges

Focus/Skill – Overhead Squats & Push Press

WOD – 4 min AMRAP: 2 forward rolls, 5 air squats, bear crawls

Game – Coach Says

Mighty Mites

Focus/Skill – Squat, Overhead Squat & Push Press

Warm Up – Walking lunges

WOD – 8 Min AMRAP: 2 forward rolls, 5 air squats, 10 burpees

Game – Coach Says

Top Dawg

Warm Up:
2 min Of “Cindy”
Rest 1min
2 min of “Cindy”
Focus/Skill – Snatches
Conditioning:
5 Rounds for total Reps
1min ME Bumper Plate Burpees
1min ME Pull Up
The reason I exercise is for the quality of life I enjoy
-Kenneth H. Cooper


11.13.13

Wednesday

Turbo Tots

Warm Up – Soldier kicks

Focus/Skill – Squat, Front Squat

WOD – 3 Rounds: 10 Box Jumps, 10 Front Squats. 10 Jumping Jacks

Game – Dragon Tails

Mighty Mites

Focus/Skill – Squat, Front Squat, Overhead Squat

Warm Up – Solider Kicks and Bear Crawls

WOD – 10 Min AMRAP: 10 box Jumps, 10 front Squats, 10 Jumping Jacks, 30 second Plank

Game – Dragon Tails

Top Dawgs

Warm up – run 400M & Dynamic Band Warm Up
Focus/Skill –  Front Squat
WOD – Against a 12min Clock
20 Pistols
20 Burpee Box Jumps
20 Pistols
20 Burpee Box Jumps
ME Jumping Lunges
Health is the thing that makes you feel that now is the best time of the year.
Franklin P. Adams