If you bought the GroupOn you simply need to bring it in to your first class (no need to register prior t0). The class schedule for the CrossFit Kids classes can be seen here "times".

The GroupOn is not for any classes other than the CrossFit Kids class and for ages 6-12. You do not need to reserve classes online but will simply fill out information on your first class and check marks at each class there after for your month voucher.

Some extra information on the program can be found "here"

Sport vs. CrossFit Kids

This program is so important because it teaches your kids how to take care of themselves now and in the future. Enable them to be healthy for the rest of their life.


Ending 2013 With A Bang!

Reminder no kids classes on the 31st and the 1st.  Have a safe and happy new year! 

 Warm Up
5 Rounds
Frog & Lily Pad Game
For the amount of time specified by the coach, the kids do box jumps or jumping on and off of the lily pad. When the coach calls out a number the kids jump into the pond (floor) and perform the number of air squats called out.

Skill
Handstands
Tallbees
Wall Walks
(based on ability of each kid)

WOD
5 Minute AMRAP
D&B OH Lunge (Small plate or medball)
15 Situps
Rest 2 Minutes
5 Min AMRAP
100m Row
10 Push Ups (hollow, use boxes)

Perfect Those Squats And Have A Ball!

Warm Up
Obstacle Course (Barn)

Skill
Wall Ball

WOD
3 Rounds
200m Row
20 Wall Ball
20 KB Swings (Russian)

Have You Been Naughty Or Nice?


Warm Up
Tabata 2 cycles each
2 Rounds

Squats
Situps
Pushups (Box)
Lunges
KB Swings (Russian)
Burpees


Skill
Mini Rope Climb  to Pullup Attempt to Down Rope

WOD
1-Infinity
10 Minutes
DB Push Press
Ring Row
Box Jump
Row (Cal)

Mobility


http://blog.k12.com/tips-parents/ten-easy-ways-get-your-kids-eating-healthier-today?utm_source=hootsuite&utm_medium=socialmedia#.UqXv_M3g8no

 Warm Up
Mobility
1 Min Each
Wall Pigeon
Wall Hamstring
Wall Groin
PVC Roll out lower back
PVC Roll out quads

Row 300m
10 Pushups (Boxes to stay hollow)
Row 200m
10 Pushups
Row 100m
10 Pushups

Skill
Wallball

WOD
300m Row
30 Medball Front Squats (Small ball)
30 Floor Press (Big ball)
200m Row
20 Front Squats
20 Floor Press
100m Row
20 Front Squats
20 Floor Press

Test Yourself

Warm Up
Obstacle Course

Skill
1 Minute Tests with partner
Sit Ups
Burpees
Air Squats
Lunges
Ring Rows
Stiff Leg Press

WOD
5 Minute AMRAP x 3
2 Minute Rest between rounds
5 Ring Rows
10 Bupees
15 Air Squats

Skill Day


Warm Up
Max Freestanding Handstand
Crab Walk length of barn
Max Plank Hold
Bear Crawl length of barn
Max Hollow Hold
Sprint D&B Barn
Max Squat Hold
High Knee Skip D&B Barn

Skill
Pistols
Candlestick to Situp/Pistol

WOD #1
3 Rounds
1 Minute Max Pistols
20 sec rest
1 Minute Max Candlestick sit ups
20 sec rest
1 Minute Box Jumps


WOD #2
21-15-9
Medball Squat Cleans
Box Dips



Warm Up
10 Minutes
5 DB Stiff Leg Press
Run out garage door to where white lines stop at end of the building on blacktop and back
5 DB Row (No hip tilt)
Run 
1 Rope Climb

 Skill
3 x Max DB Front Squats

 WOD
4x2:00 Minute AMRAPs
1 Minute Rest between rounds

 3 Push Ups
5 Toes To Rope
7 Air Squats
9 Box Jumps

Crossfit Strong

Warm Up
Obstacle Course

Skill
3 Rounds
Max Watt Row
10 Sit up & Stand

WOD
3 Rounds
1 Minute Each
DB Push Press
Burpees
Parallette Jump To Balance
Rope Climbs
Rest

Close To Turkey Day

Reminder no kids classes on Thursday or Friday this week for Thanksgiving!
Warm Up
Partner
10 Minute AMRAP
Person 1-Row 100m
Person 2-10 Perfect Pushups on Rogue Box to right of rowers

Skill 
Kipping
Knees To Elbow
Toes To Bar

WOD
Partner
10 Minute AMRAP
2 DB Manmakers
5 DB Box Step Overs
10 Box Jumps


Crossfit Rocks!

Your Brain On Burpees :)


Warm Up
Obstacle Course

 Skill
3 Rounds
5 Front Squats
Shuttle Sprint
5 TGU (Each Arm)

 WOD
5 Rounds
3 Rope Pullups (As Strict as can be)
6 Push Ups (Hollow, use boxes)
9 Air Squats
1 Minute Plank Hold

Awesome

Virtuosity is defined as  “performing the common uncommonly well.” It shows up in the way a movement is performed, not necessarily in the spectacularity of it. A simple, elegant handstand. A slow muscle up. A perfectly executed snatch or clean. A well timed pass during a football game. A perfectly executed double play. A perfect game. A flawless musical performance. 

Sometimes, however, you get to see a demonstration of virtuosity that really is both virtuous AND spectacular. That was what I thought when I watched this Volvo commercial featuring Jean-Claude Van Damme. Whether you like him or not, you’ve got to admit that his performance of the splits is true virtuosity. And the stunt is spectacular.


Warm Up
6 Minutes
Army Crawl under parallettes
White Line to White Line Broad Jumps
5 Burpees
5 Air Squats
5 Situps
5 Medball Slams
100m Row

Skill
KB Snatch

WOD
Partner
1 athlete working at a time
200 KB Swings
150 Goblet Squats
100 Russian Twists
50 KB Snatch

Climb That Rope

Warm Up
Obstacle Course

Skill
3 Minutes
Max KB Swings with a Partner
Switching every 5 reps

WOD
Fight Gone Bad Style
1 minute stations
1 minute rest at end of each round

Bumper plate flips with jump on top
PVC OH Squats
Ball Slams
Rope Climbs-climbs not swings :)
Situps

Smooth Move-ment

“Impossible is just a big word thrown around by small men who find it easier to live in the world they’ve been given than to explore the power they have to change it. Impossible is not a fact. It’s an opinion. Impossible is not a declaration. It’s a dare. Impossible is potential. Impossible is temporary. Impossible is nothing.” - Muhammad Ali 

 Warm Up
Sprint Fran
21-15-9
PVC Thrusters
Rope Pullups

Skill
DB Manmaker

WOD
5 Minute AMRAP
30 Lateral Jumps (Parallette)
20 Situps
10 Air Squats

-3 Min Rest-

5 Min AMRAP
10 Box Jumps
D&B Bear Crawl (White line to white line in barn)
5 DB Clean & Jerks

-3 Min Rest-

5 Min AMRAP
10 Cal Row
10 Push Ups
2 DB Manmakers

Sprint!

Warm Up
3 Minutes
Line Sprint Burpee Ladder
Sprint 1 line do 1 burpee
Sprint back do 2 burpees
Sprint 1 line do 3 burpees, etc
-Drink-
2 Minutes
Line Sprint Situp Ladder
-Drink-
1 Minute
Line Sprint Squat Ladder

Skill
5 Minutes
Max L-sit (Parallettes)
10 DB TGU

WOD
Two 5 Minute AMRAPs
2 Minute Rest between rounds

6 DB Push Press
8 Box Dips
10 DB Front Squat

Life is a Game

Photo: Functional exercise replicates functional movement, that is, those movements we use to get average things done in our daily lives. Standing from a seated position, placing things overhead, pulling ourselves up, throwing, running, picking things up-these are all functional movements. A functional fitness regimen, then, would be one that utilizes functional exercises to address and enhance our ability to successfully complete these types of everyday tasks. Functional exercise allows our bodies to perform the way in which they were engineered. Squats, push ups, pull ups, deadlifts, box jumps, broad jumps, running-these are but a few of the tools in the CrossFit arsenal. Pared down gyms equipped with boxes and weights, D-balls and medicine balls, ropes and monkey bars are the fertile grounds from which functional fitness is born. Our goal at CrossFit Kids is to educate and enthuse children and teens about functional fitness. We believe these will be the foundational experiences our children require to embark on lifelong journeys of wellness which will enable them to effectively perform simple, yet necessary tasks well into their adult years. Our dream is to foster a generation of healthy, fit individuals who require limited assistance and enjoy freedom of movement and activity throughout their life spans. To that end, we design each of our workouts with the varied modalities that will increase fitness levels across a broad spectrum of performance and health considerations. Always functional, never boring, CrossFit Kids resolves the issues of our sedentary, noxious lifestyles. Working the body according to the way it was designed, we are training a generation to take responsibility for their health via the path of least resistance.
Functional fitness is the name of the game we play everyday. Functional exercise replicates functional movement, those movements we use to do everyday things. Standing from a seated position, placing things overhead, pulling ourselves up, throwing, running, picking things up-these are all functional movements. A functional fitness routine, utilizes functional exercises to keep and enhance our ability to successfully complete these types of everyday tasks. Functional exercise allows our bodies to perform the way in which they were engineered. Squats, push ups, pull ups, deadlifts, box jumps, broad jumps, running-these are but a few of the tools in the CrossFit arsenal. At our gym, you will find boxes, weights, medicine balls, ropes and monkey bars. These things all go into making a recipe for functional fitness awesomeness! Movement is something not to be taken for granted or it will be lost if not used regularly and maybe lost forever as you get older.  Be awesome and get yourself and your kids in here today!
Photo: Balance in CrossFit Kids Balance is another of the general physical skills developed through practice which leads to changes in the nervous system. Balance describes the "ability to control the placement of the body's center of gravity in relation to its support" (Glassman). Balance is a physiological mechanism that is regulated by the vestibular system within the ear. Anyone who has had an inner ear infection can attest to the necessity of balance. Navigating life with a compromised equilibrium is an uncomfortable and, even, dangerous endeavor. There is no movement without balance, other than that which leads to a face firmly planted on the floor. This is even more pronounced when we begin to add the complex movements of exercise and sport to our routines. By improving balance in the most strenuous of situations, we render the average movement as safe as sedentary. CrossFit Kids workouts address the development of balance in a number of ways. One primary contribution is the CrossFit commitment to midline stabilization. This is in contrast to the faddish isolation "core" work being promoted in gyms and magazines across America. Midline stabilization refers to the ability of the torso to function from a position of stability and strength without compromising correct posture, form or function which requires the collective and cooperative functioning of the entire torso including, but not limited to, the abdominals. "The key to midline stabilization is understanding how to use your muscles and connective tissue to hold your spine, hips and head inline irrespective of your body orientation, standing, squatting, pulling or pushing" (Okumu). Midline stabilization is paramount to achieving stability and fluidity in movement and an increased ability to maintain good posture. This is a necessity in daily life and of immeasurable value in the face of increased physical challenges. Balance is also improved through an emphasis on appropriate form which creates the need for kids to properly place their bodies in order to achieve the best movement. In a nutshell, if a child does not have a good center of gravity, form will inevitably break down as the child loses balance. We often see this as rocking to and fro, traveling hands attempting to regain center, and heels leaving the ground. Since all movement requires balance, every aspect of a CrossFit workout addresses this issue. Squats, box jumps, wall ball, D-ball, broad jumps, running-the need for balance in each of these is readily apparent. Unique activities that have allowed our kids to practice and improve balance include walking across a low beam, work on the climbing wall and even slacklining. Balance training, like coordination, frequently relies on gymnastics movements. Once again drawing on the pushup example, a child who lacks balance will struggle with the plank position. He may drop to the knees or move the butt up or down in an attempt to achieve the center of gravity necessary to remain on his hands and toes. Additionally, we may see the same child fall to the floor at the bottom position, not from a lack of strength, but due to the inability to maintain balance. A similar example would be the handstand pushup. From its inception (placement of the hands on the ground) to its apex (a successful return to the top position), handstand pushups require constant monitoring and appropriate adjustments regarding one's position in space.

 Warm Up
2 Rounds
10 Arm Circles (each direction)
10 Mtn Climbers
2 Cartwheels
10 Jumping Jacks
10 Jumping Lunges
2 Handstand Holds
10 Squats
10 Situps
2 Handstand Walk Steps

Skill
L-Sits (Parallettes)
L-Holds (Rings, Rope)

WOD
Fight Gone Bad Style

1 Minute per station
1 Minute rest at the end of each round
3 Rounds
DB Push Press
KB SDLHP
Box Jump
DB Front Squat
Row (Cal)

Results

CrossFit is fitness for everyone delivered in a fun, community based environment. Our kids classes are based on the CrossFit methodology and many years of adapting and learning from watching, working with, and coaching all types of people – from those merely interested in general fitness to elite athletes.
CrossFit is constantly varied, functional movements (like pulling, pushing, squatting, running, lifting) performed at high intensity. At CFNA Kids, we do not have machines.  Instead, you will find barbells, kettlebells, sleds, sandbags, medicine balls and a ton of open space to run, jump, climb, lift, and throw.  All of our workouts are completely scalable, which means that a brand new athlete can complete the same workout as one of our veterans simply by focusing on body weight movements and perfect movement to begin.
Crossfit=Results!
Warm Up
Obstacle Course

 Skill
DB Thrusters

 Skill WOD
EMOM For 5 Minutes
3 DB Thrusters
Handstand Walk Attempt


 WOD
8 Minute AMRAP
8 Medball Thrusters
8 Box Jumps

Core Of Steel


Warm Up
Partner
10 DB Deadlifts/ DB Farmer Carry (white line to white line in barn)
10 Swings / Front Squat Hold
10 DB Push Press / OH Hold
10 DB SOL Situps/ Plank Hold on DB's

 Skill
20 Hollow Rocks
100m Run
20 Russian Twists
100m Run
20 Flutter Kicks
100m Run
20 Supermen
100m Run

WOD
5 Rounds
3 DB Snatch (each arm)
6 Burpees
9 Box Jumps

Happy Halloween!


Warm Up
Slalom Snake Drill- Place 5 cones an equal distance apart in a straight line.  The kids must snake around and in between each cone going 1 at a time.
Shuttle Sprints- Using the same cones the kids run from the start to the first cone, quickly turn and run back to the start, quickly turn and then run to the second cone, etc.  All kids can go at once.

Game
Zombie Tag- same as tag but played running around like zombies!

Skills
10 reps at each movement
Burpee Rope Pull Ups
Goblin Squats
Zombie Sit Ups
Goblin Lunges
Supermen
Rope Rows
Medball Slams
Medball Push Press
Medball Deadlift
Handstand Walk Steps

*Trick or Treat?
Everyone runs or rows 100m and then take turns picking one skill from above to do in between. 5 Minute AMRAP.

Game
Kids have to hide their eyes while lacrosse balls are hidden around the barn.  Under cones, boxes, on top of things, climbing wall, etc.  On go the trainer will call out a movement, bear crawl, crab walk, lunge, high skip, run backwards, etc and the kids have to find the balls doing the movement.  Whoever finds the most wins!


Sleep

CrossFitLA Image

Warm Up
2 Rounds
:30 on/:30 off
2 Minute Rest Between Rounds
(With Medball)
Weighted Situps
Russian Twists
Lateral Jumps
Hollow Hold
Jumping Lunges

 Skill
5 Minutes for Quality
5 Strict Box Dips
5 Candlestick to Stand
(From sitting position roll back onto shoulders with toes pointed in the air, then rock forward and try to stand up)

WOD
3 Rounds
5 DB Thrusters
5 DB Rows (L+R=1)
Rest 1 Minute
3 Rounds
5 Medball OH Lunges
5 Medball Deadlifts
Rest 1 Minute
3 Rounds
5 DB Front Squats
100m Row


The Deadlift

The deadlift is a true strength builder.  The deadlift hits about every body part (back, lats, quads, glutes, arms, forearms, abs) and makes you stronger with each rep. 

Warm Up
Bear Crawl Down
Crab Walk Back
100m Row
Duck Walk Down
Walking Lunge Back
100m Row
Frog Hops Down
Leg Kicks Back
100m Row
Handstand Walk Down
Pencil Rolls Back
100m Row

Skill
Deadlift
5x5

WOD
7 Minute AMRAP
5 Deadlifts
10 Push Ups
15 Situps

To Infinity and Beyond!


Warm Up
1-Infinity in 5 Minutes

Tallbees (Full Extension of Hips)
Lunges (R+L=1)
Burpees

Skill
DB Complex
5 Minutes

3 Front Squats at white line in barn
Front Lunge from white line to white line in barn
1 DB Push Press
*Rest 30 Seconds and repeat with same weight

WOD
Partner
50-40-30-20-10
Situps
Box Jumps

*Partition reps however you like



The Pumpkin Show


The Pumpkin Show, The Pumpkin Show, the boys are, there the girls are there...This was the beginning of the song that was sung in music class during this week in Circleville.  I remember growing up and this week feeling like Christmas. Everyone was so excited for this little carnival that shut down the entire city for a few days and had boys, girls and adults out in masses to see 1,000 pound pumpkins, 30 foot pumpkin pies.  It is the opportunity to play games, ride rides, watch parades and try out just about every kind of pumpkin food you can imagine. The Circleville Pumpkin Show runs from today through Saturday.  Just hop on 23 South for about 30 miles and you will run right into it.


Warm Up
30-20-10
Box Jumps
Sit Ups

 Skill
High Jump
(Lower garage door so that the shortest can jump and touch the bottom
Everyone jumps to touch the highest point on the door possible)

 WOD
5-1
DB Row (First part of a manmaker)
Seated Rope Climbs (Start flat on back and pull self to standing position)
Carpe Diem! Seize The Day!

 Warm Up
Obstacle Course

 Skill
Toes To Rings
Toes To Rope

 WOD
5 Rounds
5 DB Push Press
10 DB Front Squats
15 Toes To Rings/Rope


Crossfit Games Replay on ESPN


If you haven't had the chance to check out the Crossfit Games rebroadcast from this past summer's Games on ESPN then you need to.  Last night was super inspiring to me watching all the amazing athletes give it their all.  An awesome way to motivate yourself to get into a routine with Crossfit and see some amazing results! Look for our very own Ron Thomas, Marcus Hendren and the CFNA Team!


Warm Up
Whack-A-Tire

 Skill
Hollow Rocks
Wall Walks (staying hollow)

 WOD
2 Rounds
200m Run
25 Russian Twists (Medball)
200m Row
25 Situps
200m Run
25 Hollow Rocks

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