Forging the Future of Fitness

Posts tagged “youth strength and conditioning

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


12.5.2013

Our Holiday party is this Saturday!  6-9 pm.  There will be activities and games for the kids.  Please bring a side dish or dessert or drink to share!  Don’t forget to sign up on the sheet on the bulletin board next to the front door!

Thursday

Turbo Tots

Focus/Skill – Pull Ups & Snatch

Warm Up – 2 Rounds: 10 Burpees 10 Sit Ups

WOD – 3 Rounds: Cindy – 5 Pull Ups, 10 Push Ups 15 Air Squats

Game – Dragon Tails

Mighty Mites

Warm Up – 3 Rounds: 15 Burpees & 15 Sit ups

Focus/Skill – Pull Ups & Snatch

WOD – 8 Min AMRAP Cindy – 5 Pull Ups, 10 Push Ups, 15 Squats

Game – Dragon Tails

Top Dawgs

Warm Up: 3min Of “Cindy” 5 Pull Ups, 10 Push Ups, 15 Squats

Rest 1min

3min of “Cindy”

Focus/Skill – Snatch & Hang Snatch

WOD – 5 Rounds for time:

1min ME Bumper Plate Burpees

1min ME C2B Pull Up

peppermint-patties


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


11.27.13

There will not be CrossFit Kids/Teens Classes on Thanksgiving

Wednesday

Turbo Tots

Warm Up – 2 Rounds: 10 Jumping Jacks, 10 Push Ups

Focus/Skill – Squat, Front Squat

WOD – 3 Rounds: 10 Front Squats, 10 Burpees, 10 Sit Ups

Game – Duck, Duck, Turkey

Mighty Mites

Focus/Skill – Squat, Front Squat, Rope Climbs

Warm Up – 4 Rounds: 10 Jumping Jacks, 10 Push Ups

WOD – 10 Min AMRAP: 10 Front Squats, 10 Burpees, 10 Sit Ups

Game – Duck, Duck, Turkey

Top Dawgs

Warm Up – Dynamic Bands & Tabata Abs

Focus/Skill – Deadlifts & Back Squats

WOD – Against a 12 Minute Clock:

 30 Front Squats 25 Burpees, 30 Back Squats, 25 Burpees, ME Jumping Lunges

almond-flour-coconut-waffles


11.26.13

There will not be CrossFit Kids/Teens Classes on Thanksgiving.

Tuesday

Turbo Tots

Warm Up – Bear Crawls

Focus/Skill – Pistols & Thrusters

WOD – 3 Rounds:  5 thrusters, 10 Pistols 5 each leg, 5 Push Ups

Game – Coach Says

Mighty Mites

Focus/Skill – Pistols & Thrusters

Warm Up – Bear Crawls & Soldier Kicks

WOD – 8 Min AMRAP: 5 Thrusters, 10 Pistols 5 each leg, 5 Push Ups, 5 Pull Ups

Game- Coach Says

Top Dawgs

Warm Up – Row 400M, 10 Good Mornings, 10 Thrusters

Focus/Skill – Clean & Split Jerk

WOD -3 Rounds: Run 400m Pull Ups 15 Pistols

http://www.carmeneatjoy.com/2012/11/09/460/

Coach’s Corner:  What are you most Thankful for this Thanksgiving?  

11.25.13

Monday

Turbo Tots

Warm Up – Soldier Kicks

Focus/Skill – Clean & Jerk

WOD – 2 Rounds: 10 Clean & Jerks, 10 Burpees

Game – Coach Says

Mighty Mites

Focus/Skill – Clean & Jerk, Squat

Warm Up – Soldier Kicks & Bear Crawls

WOD – 9 Min AMRAP 5 Clean & Jerks, 5 Burpees, 5 Squats, 5 Push Ups

Game – Coach Says

Top Dawgs

Warm Up:Run 400 Meters & 3 Rounds:

 5-10 Banded Good Mornings

5-10 Dead Hang Pull Ups

5-10 Strict Press

Focus/Skill –  Snatch

WOD – Complete 3 rounds for time of:

25 Double unders

20 DB snatch, alternating

15 Burpees

10 Handstand push ups

paleo-pumpkin-waffles/


11.23.13

Saturday

Turbo Tots

Warm Up – Grasshoppers

Focus/Skill – 3# Dumbell thrusters

WOD – 3 Rounds: 10 Thrusters, 10 Push Ups

Game – Baseball home plate: 5 jumping jacks, 1st base 5 Squats, 2nd base 6 lunges, 3rd base 5 Sit Ups

Mighty Mites

Focus/Skill – Thrusters, Handstand PushUps

Warm Up – Grasshoppers & Bear Crawls

WOD – 7 Min Amrap: 10 Thrusters, 10 Push Ups, 10 Sit Ups

Game – Game – Baseball home plate: 5 jumping jacks, 1st base 5 Squats, 2nd base 6 lunges, 3rd base 5 Sit Ups

Top Dawgs

Warm up – Run 400M & 3 rounds 8 walking lunges &  10 barbell press
Focus/Skill – Handstand Push Ups, Pull Ups
WOD – 4 Rounds:
3 Ring Dips
4 Cleans
5 Wall Climbs
1 minute break