Forging the Future of Fitness

Posts tagged “vegetables



Wear your Costume to CrossFit!  Nothing better than a Costume

WOD!!  Happy Halloween CrossFit Kids!!


Turbo Tots

Focus/Skill – Pumpkin Rolls on the blue mat

Warm Up – Zombie Walks (soldier kicks) & Werewolf Crawls (bear crawls)

W.O.D. – 5 Supermans, 5 Sit Ups, 5 Jumping Jacks, 5 Squats

Game – Mummy Madness

Mighty Mites

Warm Up – Zombie Walks & Werewof Crawls

Focus/Skill – Pumpkin Rolls & Vampire Squats (overhead)

W.O.D. – 5 Rounds: 5 Supermans, 10 Sit Ups, 15 Jumping Jacks, 20 Squats

Game – Mummy Madness

Top Dawgs

Warm Up – Band stretching, Wall Stretching, Run 400 meters

Focus/Skill – Kettle Bell Swings & Front Squats

W.O.D. 12 Minutes AMRAP:  15 Kettle Bell Swings , 10 Wall Balls, 5 Handstand Push Ups

School Positive Quotes


Trainer Tip of the day:   Have a safe and Happy Halloween!

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