Forging the Future of Fitness

Posts tagged “Sports

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.


1.21.2014

Tuesday

Turbo Tots

Focus/Skill – Rope Climbs

Warm Up – Box Jumps and Burpees

WOD – 3 Rounds: 10 Jump Ropes, 10 Push Ups, 10 Sit Ups

Game – Dodgeball

Mighty Mites

Warm Up – Box Jumps & Burpees

Focus/Skill – Rope Climbs

WOD – 5 Rounds: 20 Jump Rope Singles, 10 Push Ups, 10 Sit Ups

Game – Dodgeball

Top Dawgs

Warm Up: Run 400 M  AND 3 Rounds: 2 Rope Climbs & 10 HR Push Ups
Strength: Take 10-12 minutes to practice three gymnastics skills of your choice.Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…
Conditioning: Four rounds for time of:
10  Pull-Ups
20 Kettlebell Swings
30 Sit-Ups
40 Jump Rope Singles or 20 Double Unders

http://nomnompaleo.com/post/30267255011/a-week-of-paleo-school-lunches-part-1-of-5

image


10.17.2013

vampire

Thursday

Turbo Tots

Focus/Skill – Overhead Squats, Clean & Jerks

Warm Up – Pistols

WOD – Tabata Air Squats & Jump Rope

Game – Coach Says

Mighty Mites

Warm Up – Pistols

Focus/Skill – Overhead Squats, Clean & Jerk

WOD – Tabata Air Squats, Tabata Jump Rope

Game – Coach Says

Top Dawgs

Warm Up: Row 500 Meters

Focus/Skill – Snatch Pulls

WOD –  200m Run

20 Power Snatch

200m Run

20 Clean & Jerk 

200m Run

20 Pull Ups

200m Run

http://spoonful.com/recipes/edible-eyeballs

Halloween Appetizer Recipe: Edible Eyeballs

quote4


10.9.2013

booeggs

Wednesday

Turbo Tots

Focus/Skill- Squats, Front Squats & Box Jumps

Warm Up – Running

WOD – 3 rounds: Bear Crawl, 5 burpees, 5 squats

Game – Hot Potato

Mighty Mites

Warm Up – Running

Focus/Skill – Squat & Front Squat

WOD – 7 Min AMRAP: Bear Crawl, 10 Burpees, 10 Squats

Game – Hot Potato

Top Dawgs

Warm Up:2 Rounds

20 Sit-ups

20 Walking Lunges

Focus/Skill –  Strict Press

WOD – Modified “Christine”

2 RDs

500m Row

10 Deadlifts (BW)

15 Box Jumps (step ups)

quote7

http://spoonful.com/recipes/apple-bites

Teeth Made Out of Apples Halloween Recipe


10.8.2013

catwitch

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

quote2


10.7.2013

dogstrickortreat

Monday

Turbo Tots

Focus/Skill  – Squats & Front Squats

Warm Up – 3 Forward Rolls, 10 Jumping Jacks

WOD – 3 Rounds: 5 Sit Ups, 5 Push Ups, 5 Ring Pull Ups

Game – Dragon Tails

Mighty Mites

Warm Up – 3 Forward Rolls, 10 Jumping Jacks

Focus/Skill – Squats & Front Squats w/Pvc pipe

WOD – 8 min AMRAP: 10 Sit Ups, 10 Push Ups, 10 Ring Pull Ups , Bear Crawl 50 FT

Game – Dragon Tails

Top Dawgs

2min ME Burpees
Run 200m
2min ME Burpees
Run 200m

Focus/Skill : Back Squat

3Reps 2Reps 1Rep

WOD – AMRAP 15min

100 Mountain Climbers (L+R=2)
5 Back Squats w/22# bar

quote1

http://spoonful.com/recipes/black-bean-cat-crudites

Black Bean Cat Crudités


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