Saturday: last class!

JUMP!

Last class for the summer! The 7-11yr class did awesome! Great work guys, now time to study hard :)

Warm Up:
1 lap
Line Drills
Plank-to-push up



WOD
5 rounds
5 Ground to Shoulder w/slam ball
20m Run w/slam ball
5 Ground to shoulder
10 Donkey Kicks
10 v-ups or sit ups

Friday Aug 24th

I have had a lot of fun with the kiddos this summer!

I can't wait until we can have a regular kids class :) 

The last 4-6 year old class of the summer!

Skill Work
Rope Climb/Hanging

WOD
5 min AMRAP
"Little Bear Complex"
Bear Crawl 8m
Burpee Broad Jumps 8m
Crab Walk 8m
8 Push Ups

Cash Out
V-Ups

Aug 6th-11th Classes

Tuesday (4-6yrs olds)

*Learn PVC Cleans*

WOD Bingo
Must complete the given number of reps at each station: *coach chooses numbers out of a pile
Push Ups
Jumping Jacks
"Atlas" Stone ground to shoulder (slam balls)
Mountain Climbers
Bear Crawls
Burpees
"Box" Jumps on plates

Children move from stations, once they finish their given reps they get a sticker to put on their bingo card, they must fill it up!

Friday (4-6yr olds)
Warm Up:
Shuttle Runs
Hollow Rocks
Tabata Tuck Jumps (5 rounds)

WOD
45 seconds on/30 seconds off
AMRAP:
Squats
Ring Jumping Pull Ups
Paralette facing jumps
Walking Lunges

Cash Out
1 min AMRAP Sit Ups

Saturday (7-11yr olds)

Warm Up:
800m Run
Hollow Rocks
Hand-Stand Holds
Line Drills


WOD
10 min AMRAP:
10 Squats
10 Pass-throughs
40m Bear Crawl

Cash Out
1 min AMRAP Sit Ups

Sunday's Class

Today we are making up Saturdays class!
9am 7-11 year olds!

"Who let the dogs out?"
1 minute of each (for reps)/with 20 second transition time
Box Jumps
Shuttle Runs
Grasshoppers
REST
Box Jumps
Shuttle Runs
Push Ups

Tuesday's Class

Getting excited about growin' some muscles!

"Hot Lava"

Jumping from object to object without touching the floor aka HOT LAVA!!!

"Monkeys will play"

5 min AMRAP *if I can keep their attention that long* 

Broad Jumps *10m

Hanging Monkey *max hold

PVC Overhead Squats *5 reps

Cash Out

Planks

7-11year olds begin!

First Class! Here we go!!

Warm up
10x10m shuttle
Line Drills:
High Knees
Broad Jumps
Side Shuffles

First thing's first.....Learn the squat!


WOD
15-12-9
Goblet Squats
Burpees
Sit Ups

Please be aware of the schedule, next weekend class will be 9am on Sunday, instead of 10am on Saturday!! Click on the schedule tab :)

Happy Friday!

Warm Up:
Frog Jumps
Bear Crawls
Red Light, Green Light

**Pull Up Practice**

WOD
2 min AMRAP stations/2 rounds:
*I need a mommy or daddy helper at each station please*
Forward Rolls
Rope Climbs
Toes-to-rings
Rest

*there will be three children at each station, one child will go at a time and we will rotate through for a total of two minutes before we switch stations.

Tuesday Class

The kids love thrusters!

Warm Up

"The Freeze" Song

Duck, Duck, Goose

Shoulder Rolls

Goodmornings

**Handstand practice**

"The WOD Box"

2 rounds

10m shuttle

5 push ups

10m shuttle

5 Lay Down, Sit Up, Stand Ups

10m shuttle

5 KB Deadlifts

10m shuttle

10 sit ups

Our Friday Class

Warm Up
1 Lap
Bear Crawls
Inch Worms
Obstacle Course:
Climb over the boxes, under the paralettes, jump over the PVC Pipes

WOD
"Burpee Bonanza"
5 rounds:
5 burpees
5 box jumps (on a 45lb plate)

First Summer Class!

Today was great!
It was our first Summer class for the kiddos (4-6).
Today we started off by drawing a picture about CrossFit. Then each of them told me why they wanted to workout. They will be hung up at the gym :)

Warm Up:
Hopscotch
Bear Crawl
PVC: shoulder rolls, good mornings

WOD
"Frannie"
3 rounds:
10 plate thrusters 2.5lb
10 jumping ring pull ups

Group Stretch
*Ended with making an "x" on their WODlogs!

See you guys Friday!!

7-11year old class begins July 28th 10am.