Forging the Future of Fitness

Posts tagged “Pre-kindergarten




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 | Our Paleo Life


Thursday, September 26th


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

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


Wednesday, September 25th

"Life Is About Using The Whole Box Of Crayons" add this to my list of paper cuts, except this one will end up hanging in my office.


Turbo Tots

Focus/Skill – Squat & Front Squat

Warm up – Shuttle Run & box jumps

W.O.D. – 3 rounds: 3 squats, 4 sit-ups, 5 push-ups

Game – Duck, Duck, Goose

Mighty Mites

Warm up – Shuttle Run & Box Jumps

W.O.D.  7 Min AMRAP 5 Wall Balls, 5 push-ups, 5 squats, 5 sit-ups

Game – Duck, Duck, Goose

kid foods


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

Adorable Bug snacks. Lots of substitutions but adorable

inspirational quote


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

Fruit veggie bunny... Paleo for kids


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

Back On Pointe: Photo #food

Let's make it happen!


Monday, September 16th

Think Happy. Be Happy.

Turbo Tots

Focus/Skill – Squat & Overhead Squat

Warm Up – 2 Rounds: Ring Run & 10  Jumping Jacks

W.O.D. Lunge, Bear Crawl, Sit-ups

Game – Dodgeball

Mighty Mites

Warm Up – Tabatta Abs

Focus/Skill – Squats & Front Squats

W.O.D. – AMRAP Lunge, Bear Crawl, Sit-ups

Game – Dodgeball

Great Idea for lunches.  Kid-Friendly Bento Box Lunches


Thursday, September 12th

Turbo Tots

Focus/Skill – Squat, Wall Ball

Warm Up – Sit-ups, Push-ups, Sprints

W.O.D. – Forward Roll, Squat, Jumping Jacks

Game – Duck, Duck, Goose

Mighty Mites

Warm up – Speed Ladder, Jumping Jacks

Focus/Skill – Squat, Wall Balls

W.O.D. AMRAP Forward rolls, Squats, Jumping Jacks

Game – Duck, Duck, Goose

Crunchy Kale Chips

Krunchy Kale Chips recipe



Wednesday, September 11th


Focus/Skill – Squats and Pull-ups

Warm Up – Bear Crawl &Soldier Kicks

W.O.D. Tire Jumps, Forward Rolls, Squats

Game – PCF (Proteins, Carbs & Fats)


Warm Up – Bear Crawl & Soldier Kicks

Focus/Skill – Squats & Pull-ups

W.O.D. – AMRAP 10 Squats, 5 Pull-ups, 5 Push-ups

Game – PCF

Trainer Thought of the Day:

Why do you love to exercise?  How does it make you feel after a fun CrossFit kids class?


Tuesday, September 9th


Focus/Skill – Squats and Push Press

Warm up – Forward Rolls, Push Press

W.O.D. Front Squat, Push-ups, Sit-ups

Game – Baseball: Hop between bases – Home: tuck jumps 1st:  1 legged hops 2nd: burpees 3rd:  jumping jacks


Warm Up – Forward Rolls, Push Press w/Pvc pipe

Focus/Skill – Squat, handstand push-ups

W.O.D. – Front Squats, Push-Ups and Sit-ups w/Ab Mat

Game – Baseball: Hop between bases – Home: tuck jumps 1st:  1 legged hops 2nd: burpees 3rd:  jumping jacks

Trainer Tip of the Day:  Nutrition is important!  Spend a little bit of time with your family discussing examples of Proteins, Carbohydrates and Fats!  What do they do for you? Why are they good for you?  What are some new foods you can try?

Wednesday 9.4.13

Wednesday September 4th


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


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

avocado boats

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

Monday 9.2.13 Holiday Schedule!

Monday, September 2nd


Focus/Skill – Squat Stance & Hips, Sit-ups

Warm Up – Shuttle Run, 10 Jumping Jacks, 2 forward rolls

W.O.D. – 3 sets: 5 squats, 5 Push-ups, 5 Sit-ups

Game: Coach Says


Warm-up – 2 Rounds: Shuttle run, 15 Jumping Jacks, 15 Sit-ups

Focus/Skill – Squat Stance & Hips & Planks

W.O.D. – 10 Minute AMRAP: 10 Squats, 10 Push-ups, 10 Sit-ups

Game – Coach Says

“Have patience with all things, but first of all with yourself.” ~Saint Francis de Sales


Trainer Tip of the Day: Get plenty of sleep, at least 8 solid hours a night, your growth depends upon it!

Saturday 8.31.13

Saturday, August 31st


Focus/Skill – Squat Stance & Hips

Warm Up – 3 Sets:  Hurdles (over, under), 3 forward rolls, 50 meter Bear Crawl

W.O.D – 3 Rounds: 50 Meter Run, 3 One arm overhead lunge (right and left), 3 Hand Release Push-Ups, 5 Squats

Game- Lunge Race around the cone course!


Warm Up- 4 Minutes: Hurdles (Over & Under), 50 Meter Bear Crawl

Focus/Skill – Squats Stance & Hips and Lunges

W.O.D. – 6 Rounds:  Run, 5 One arm, overhead lunge (Right & Left), 10 Hand Release Push-Ups, 10 Squats

Game- Awesome Agility! Par Course: Lunge races, Ring Jumps and Speed Ladders

We must be the change we want to see.” ~Mahatma Gandhi

Trainer Tip of the Day: Did you know that immediately following your CrossFit workout is the best time to learn & study?  Have your homework or readying handy for the drive home!


Thursday 8.29.13

Thursday, August 29th


Focus/Skill – Squat Stance and Hips & Burpees

Warm Up – Caterpillar walks, 5 burpees, 2 Forward Rolls

W.O.D. – 3 rounds: 5 tire jump ups, 5 burpees, 5 Squats

Game – Baseballs – CrossFit Style! Home plate: 3 jumping jacks, 1st base: 3 Push-ups, 2nd base: 3 Supermans, 3rd base: 3 tuck jumps.  Lunge from base to base.

Trainer Thought of the Day:  You are amazing and you can do ANYTHING!  Don’t let the word “Can’t” hold you back!


Warm Up – 5 minutes: Caterpillar walks, 5 burpees, 2 forward rolls

Focus/Skill -Squat Stance & Hips, PCF game

W.O.D. – 8 Minute AMRAP: 25 single unders, 10 box jumps, 15 Squats

Game – Baseball, CrossFit Style! Home plate: 10 jumping Jacks, 1st base: 10 Push-ups, 2nd base: 5 Supermans, 3rd Base: 5 tuck jumps.  Lunge between each base!


Wednesday 8.28.13

Wednesday, August 28th


Focus/Skill – Squat stance & hips and Tuck Jumps

Warm Up – 2 rounds: 10 right leg hops, 10 left leg hops, 2 forward rolls, 5 tuck jumps

W.O.D. 5 Minute AMRAP: 5 Burpees, 5 Squats, 50 meter run

Game: Plank Wars!


Warm Up – 3 sets: 10 right leg hops, 10 left leg hops, 3 forward rolls, 10 tuck jumps

Focus/Skill – Box Jumps & Squats

W.O.D. 10 Minute AMRAP: 10 burpees, 10 squats, 10 push-ups, 50 Meter Run

Game: Plank Wars with rotating partners

Trainer Tip of the Day:  Make each meal colorful, eat plenty of veggies.  Think of the amazing colors you get from carrots, tomatoes, squash, eggplant, bell peppers, celery, lettuce, cabbage, onions, beets, etc.  You can make each meal and snack SO colorful!

Cooking with your kids

Grilled Asparagus Rafts Recipe

Tuesday 8.27.13

Tuesday August 27th


Focus/Skill – Squat Stance and Hips & Hollow Rock

Warm Up – Ring Jumps, Balancing on the mini half domes & 10 Hollow Rocks

W.O.D. – 4 minute AMRAP: 5 squats 2 front rolls

Game:  Duck, Duck, Goose!


Warm Up – 3 rounds: Agility run with blue rings, 1/2 dome balancing and 10 Hollow Rocks

Focus/Skill – Squats,  jump rope & Burpees

W.O.D. – 7 Minute AMRAP: 2 forward rolls, 10 squats, 50 m run

Game – Duck, Duck, Goose with a Burpee Twist!

Trainer Tip of the day:  Remember to drink plenty of water!  6-8 cups a day will keep  you hydrated and feeling great!

sweet potato fries

Monday 8.26.13

Let the FUN begin!  Let’s be Superheros!


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


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

Welcome to CrossFit Kids San Ramon!!!

CrossFit Kids action

Get read y for CrossFit Kids Starting Monday!!!

We will also do a Kids WOD at the Pool Party on Sunday, August 25th at Noon.

 We will be at the community pool at the corner of Bollinger Canyon Rd and Camino de Jugar.  Pot Luck BBQ and WOD!!!   Join the Fun!

August 26 – September 8 we are offering a Free trial period to limited number of Members kids.  Non-Members can join if space is available.

CrossFit Kids Schedule starting August 26th

Monday – Thursday

Pre-K  3 to 5 yrs.      3:30-3:50pm

Kids 6-12 yrs.           3:50 – 4:30pm

Saturday Aug 31st & Sept 7th

Pre -K    11:00 – 11:20

Kids       11:20 – 12:00

Contact Lori or Tim at:

925 -820-1800

Ashleigh running