by CFS | Nov 24, 2018 | Kids & Teens WOD
Kids 5 to 12 Warm-Up Crocodiles and Alligators: Create two safe zones at each end of the space and a center line. Divide class into teams. Line them up facing away from eachother along the center line. One team is Crocs and one is Kangaroos. Call out one team name and...
by CFS | Nov 20, 2018 | Kids & Teens WOD
Warm-Up 30 second Couch Stretch (Left/Right) 30 second Samson Stretch 10 air squats, 10 PVC pass overs, Forward Lunge x 10 m Lateral Lunge x 10 m (Left/Right) High Knee Run x 10 m Lateral high Knee Run x 10 m (Left/Right) Squat Jumps x 5 reps, 10 spider man turn outs....
by CFS | Nov 18, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep EMOM 10 skill work. Minute 1: 25 Double unders Minute 2: 5 Goblet squats * You should have 30 seconds rest between skills WOD Deck of Cards Alternate movements each card. Burpees Russian KB swings Ab-mat sit-ups Face cards =...
by CFS | Nov 16, 2018 | Kids & Teens WOD, News
Wednesday, 11/21 there will be no 7:30pm class Thanksgiving Day, 11/22 we will offer the following schedule: 7:00am – Adult CrossFit 8:30am – Adult CrossFit Please sign in upon arrival. **There will be no kids class on 11/22 Friday, 11/23 we will offer the...
by CFS | Nov 16, 2018 | Kids & Teens WOD
Warm-Up 10 Squats Forward Roll 10m 10 Push Ups Lunge Twist 10m 5 Toes to Bar Broad Jump 10m 10 Grass Hoppers Toy Soldier March 10m Pre WOD Barbell Push Press WOD: 3 Rounds: 15 DB Push Press 30 m DB Front Rack Lunge Walk GAME Human Scooter Bowling Kids 5 to7 Warm-Up...
by CFS | Nov 15, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep 20 minutes STRENGTH: Back squat 3-3-3-3-3 Try to increase weight on each set. WOD Teams of 3 EMOM 15 Partner 1 Max Calorie Bike Partner 2 holds double KB front rack. (AHAP) Partner 3 holds plank. Hands or elbows *Rotate...
by CFS | Nov 14, 2018 | Kids & Teens WOD
Warm-Up Row 200m Then 30 Seconds Each 2 x Through Sit Ups Push Ups Jumping Squats PVC Pass Throughs WOD prep SKILL: Overhead Squats WOD 9-11-13 Reps for time of: Overhead Squat Box Jumps 5 40 m shuttle runs (20 m up/20 m back) after the box Jumps. Post WOD: Pull-up...
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