Forging the Future of Fitness

Posts tagged “squat




Turbo Tots

Focus/Skill – Box Jumps & Squats

Warm Up – 1/2 Dome Balancing & Sprinting

W.O.D. – 5 Min AMRAP: 5 Box Jumps, 5 Squats, 5 Sit Ups

Game – Duck, Duck, Goose

Mighty Mites

Warm Up – 1/2 Dome Balancing & Sprinting

Focus/Skill – Box Jumps & Squats

W.O.D. – 10 Min AMRAP 10 Box Jumps, 10 Squats, 10 Sit Ups

Game – Duck, Duck, Goose

Top Dawgs

Warm Up – 2 Minutes Max Effort Burpees, Run 400

Focus/Skill – Box Jumps, Deadlifts

W.O.D. – Modified  Morgan 3 RFT –  30 Box Jumps, 10 Deadlifts





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

Halloween Appetizer Recipe: Edible Eyeballs



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


Saturday 9.7.13

Saturday, September 7th


Focus/Skill – Squat Stance & Hips and Army Crawls

Warm-Ups – 3 Forward Rolls, 5 Sit-Ups, 10 Jumping Jacks

W.O.D. – 3 Minute AMRAP: 3 Tire Jumps (jump up, jump inside, jump out), & Musical Medicine Ball with Superman Penalty

Game – Farmer in the Dell


Warm-Ups – 2 Sets: 3 Forward Rolls, 10 Sit-Ups, 15 Jumping Jacks

Focus/Skill – Squat Stance & Hips and Handstand Push-Ups

W.O.D. 7 Minute AMRAP: 5 Handstand Push-Ups, 10 Squats, 15 Burpees

Game – Musical Medicine Ball with Sit-up Penalty

“This above all: to thine own self, be true.” ~William Shakespeare

Trainer Tip of the Day:  Be open to trying new foods! You never know what new item will become your New Favorite!

Thursday 9.5.13

Thursday, September 5th


Focus/Skill – Squat Stance & Hips and Wall-Balls

Warm-Up -2 Sets:  5 Wall-Balls,  50 Meter Run

W.O.D. – 2 Sets: 3 Supermans, 3 Hollow Rocks, 10 Jumping Jacks, 50 Meter Run

Game- Dodgeball


Warm-Ups – Pull-ups, Soldier Kicks

Focus/Skill- Squat Stance & Hips, Box Jumps

W.O.D. – 10 Minute AMRAP: 10 Supermans, 10 Hollow Rocks, 10 Squats, Run 50 Meters

Game – Dodgeball

“If you can dream it, you can do it.” ~Walt Disney

breakfast salad for kids

Trainer Thought of the Day – Take a minute to reflect back over what you learned at CrossFit Kids this week.  What was your favorite part of class and why?

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!