WOD Kids 8-10 Thursday 11/16/17

Warm-Up 3 Rounds 20 sec Squats 20 sec Knees to elbows 20 sec Burpees WOD prep SKILL Knees out: Athletes stand with outside edge of toes of one foot in contact with an upright post and the other to a PVC pipe. Push knees out toward posts throughout the squatting...

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WOD Kids & Teens Monday 11/13/17

Skill: Kettlebell swings WOD 4 rounds of 1 minute of bike for max calories + 15 KB swings (up to 35#) rest 2:00 between rounds Pre-teen: Kids 8-10 AMRAP 8 of Row 100m 5 Kettle bell swings 10 burpees Post WOD...

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Adjusted Schedules 11/18, 11/23 & 11/24

Saturday, 11/18 is our In-House Throwdown. The only class offered that day will be a 6:30am BootCamp class.  All other classes including kids & teens classes will be cancelled.  Come cheer on your favorite CFS athlete! Thanksgiving Day, 11/23 we will offer the...

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WOD Kids & Teens Saturday 11/11/17

Warm-Up At a Warm Up Pace: 5 Squats into 5 Forward Rolls 5 Push Ups into 10 walking lunges twists 5 V-ups into 5 Broad Jumps 10 Lateral hurdle Hops into 10 Spidermans turn outs WOD prep 40m sprint for time Skill: Knees to elbows WOD MS/HS AMRAP 7 10 Overhead walking...

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WOD Kids Thursday 11/9/17

10 m Line hop -> 10 m Lunge walk -> Zig zag Bear crawl\n\nWOD prep\nKettle bell Sumo Deadlift High Pull\n\nWOD:\nAMRAP 7\n7 Sumo Deadlift High Pulls\r\n5 Burpees\r\n3 Ring rows\n\nGAME\nBarnyard Upset\nThis game is a variation on Sharks & Minnows. Begin by designating...

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WOD Kids & Teens Wednesday 11/9/17

Warm-Up 30 Seconds each Push Ups Spiderman Stretch Squats Dumbbell Press Hanging Knee Raises Lateral Hops WOD prep Thrusters WOD: AMRAP in 3 Rounds :45 seconds work :15 seconds to rotate stations.  Burpees Ab-mat sit-ups Thruster Barbell or dumbbells 1 minute of rest...

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WOD Kids & Teens Monday 11/6/17

Warm-Up Jog 400 M 15 Banded Good Mornings Lunge Walk 15m 10 Push Ups 5 Hand Stand Kick Ups Bear Crawl 15m WOD prep Push Press build to a perfect 3. WOD MS/HS 3 rounds of 6 push press (95,65) 12 burpees 36 double-unders *Scale loads as needed. Kids 8-10 3 rounds of 6...

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WOD Kids & Teens Saturday 11/4/17

Warm-Up Jog 400 m Then: 30 seconds each of: Push Ups Mountain Climbers Squats Jump Touch Toy Soldiers WOD prep Overhead Squat WOD Middle School/High School Minute 0 to 3 (3 minutes) 10 Overhead Squats 20m Plate push (10m up 10m back) Rest minute 3 to 4 (60 seconds)...

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