What's Really In Our Food?

How much time do you spend thinking about where your food comes from and how much effort do you put into ensuring its quality? What if you had your own personal farm where everything was raised up until the time it showed up on your plate? Although it would take a few years to build up, the goal would be to have a property that can sustain everything. What if you had llamas, sheep, goats, chicken, and rabbits. How about a fruit tree orchard, a walnut grove, and a large vegetable garden. As the farm matures it would provide meat, milk, cheese, eggs, fruit, vegetables, feathers, and wool. It would also have a fresh spring on the property that provides the water for the house, trees, and plants. Bees for honey and beeswax as well. What's impressive to me is that you know from beginning to end how everything there has been fed and raised. You would know your food intimately and completely. While this may be outside the norm or considered extreme, it makes me ponder, how well do I know my food? What's your relationship to the food you eat? Is it an intimate one? 

Warm Up
2-4-6-8-10
Broad Jumps
DBall Push Press
DBall Ball Slams

Skill
PVC Clean & Jerk

WOD #1
3 Rounds
10 Cleans
10 Box Jumps

Skill
Pike HSPU
*Feet on box, or just piked with butt up in air
*Touch top of head to floor

WOD #2
5 Min AMRAP
3 HSPU
6 Ring Row
9 Sit Ups

Friendship

For some, the defining moments of friendship were profound, such as the soulmate who helps you through the grief of losing a family member or camps out in your hospital room when you're sick. For others, it's smaller gestures that loom large — the friend who talks for hours when you're feeling alone, even if it means going over on their cell phone minutes; the one who helps you with your homework, even when they haven't done her own; or the friend who helps you search for that lost item, even when it means going through the garbage from the school lunch.
Big or small, it's actions that seem to count the most in friendship. In a time when we can chat effortlessly by text and IM, talk is getting cheaper. Many of you believe that the evidence of true friends is what they do to show their loyalty, honesty, trustworthiness, or willingness to make a sacrifice when you need help.
Some friendships are meant to last a lifetime but others will come and go.  It's important to remember this.  People change as they grow up.  Some friends will get into bad things and it will be best to cut your ties with them.  Some friends will move away and it will be hard to keep in touch.  The lifelong friends you will be able to recognize pretty quickly from some of the examples above.  These friends you should cherish like you only have one day left with them. 

Warm Up
2 Rounds
Broad Jumps Down
Sprint Back
10 Air Squats
Spidey Lunge Down
Crab Walk Back
10 Burpees

Skill
Rope Climbs


Skill WOD
5 Minutes
1 Rope Climb
5 Push Ups
10 Sit Ups

Skill 
PVC Squat Clean

Skill WOD
5 Minutes
3 Squat Clean
5 PVC Push Press
10 Lunges

5 Ways To Respectfully Disagree

It's easier to agree than disagree. But we can learn a lot from conversations where we don't see eye to eye — if we can listen and talk rationally, that is.

Unfortunately, many us either shy away completely from disagreements or lose it when things don't go our way. These 5 tips can help keep disagreements constructive — whether you're talking to a parent, friend, or anyone else:

1. Don't make it personal. If you get upset, it can help to remember you're mad at the idea or concept your parent (or friend, coach, coworker, etc.) is raising, not the person.
2. Avoid putting down the other person's ideas and beliefs. If you've ever been on the receiving end of someone's tirade or put-downs, you know how valuable using respectful language and behavior can be. So instead of saying what you might be thinking ("That's a stupid idea!"), try: "I don't agree, and here's why." Resist the temptation to yell, use sarcasm, or make derogatory comments and you'll have a much better chance of getting your point across.
3. Use "I" statements to communicate how you feel, what you think, and what you want or need. Using "you" statements can sound argumentative. For example, telling your mom or dad, "You always remind me about my chores on Wednesdays when you know I have a lot of homework" has a very different tone from "I'm feeling pressured because I have a lot of homework tonight. Can I do those chores tomorrow?"
4. Listen to the other point of view. Being a good listener is a way of showing that you respect and understand the other person's perspective. That makes it more likely he or she will do the same for you. When the other person is talking, try to stop yourself from thinking about why you disagree or what you'll say next. Instead, focus on what's being said. When it's your turn to talk, repeat any key points the other person made to show you listened and heard what was said. Then calmly present your case and why you disagree.
5. Stay calm. This is the most important thing you can do to keep a conversation on track. Of course, it's a huge challenge to stay calm and rational when you feel angry or passionate about something — especially if the person you're talking to gets heated. You may need to be the mature one who manages the conversation, even if the other person is a parent or someone who should know better.

Respect goes beyond difficult conversations, of course. Being helpful and considerate toward family members, teachers, or coaches in our everyday actions helps all of us (again, parents included!) establish a foundation for those times when we might disagree.

Warm Up
Six 1 Minute Rounds
:30 Rest between
5 KB Deadlift
5 Ring Rows
D&B Barn Run


Skill
1 Min Max Air Squats

Box Back Squat 5x5
*light bar and weight is to be added only as form allows


WOD
For time, with a partner:
150 Walking lunges -- non-lunging partner holds squat
100 KB Swings -- non-swinging partner holds plank 
75 Push ups -- non-pushing partner holds plate overhead
Alternate as necessary
All reps of each movement must be completed before moving to the next movement 

Knowledge

Do you seek out knowledge or do you wait for it to come to you? Do you ever think to yourself, "I wish I knew how to do ____"? And then what do you do? Do you hunt down people who have that information, read books on it, or at least Google it? Or do you just keep daydreaming?

Health and vitality isn't just in our bodies, it's in our minds. Both researchers and every day people will tell you one of the ways to maintain neurological health and mental quickness is to keep using your brain. To remain as mentally agile as you are physically, you should regularly exercise your brain along with your body. One of the ways to do this is to keep learning new things. Keep making requests of those synapses! Of course whats great about activities like gymnastics, and Olympic lifting is that they work both aspects at once. Anyone who's spent a whole day training any of those disciplines will tell you their brain got as tired as their muscles. And like our muscles, that's how our brain keeps growing, too.

Not to mention that by educating yourself you're becoming an expert in and on your own life. So next time you find yourself thinking, "Oh, I wish I knew how to..." stop wishing and find a class, find a book, or find a website and start learning. 

Warm Up
Obstacle Course

Skill
Review Mechanics of Olympic Lift of Student's Choice

WOD
"Fernando"
1 min each station for max reps
1 min rest after each round
FGB Style

KB Deadlift
KB Goblet Squat
Sit Up
Box Jump
Row (Cal)

Gable Connors

We lost a member of the CFNA family yesterday.  We just want to extend our thoughts and prayers to the Connors family.
Gable Reece Connors 13 of Zanesville passed away Tuesday January 22, 2013 at his residence.
He was born October 21, 1999 in Zanesville the son of Shawn Michael Connors and Tammy S. Dodson(Mark) Manbevers.
He was a 7th grade Honor Student at Maysville Middle School; member of the North Terrace Church of Christ and he was an avid sports fan and he especially enjoyed football, wrestling and crossfit.
Besides his parents he is survived by his sister Ireland Connors; paternal grandparents Leo and Kathi Connors of Lima; maternal grandmother Connie Dodson; maternal great-grandmother Rosalie Porter; paternal aunt Bridget(Chris) Kelley of Lima; cousins Bree, John, Boston and Burke all of Lima; special pet Bentley.
He was preceded in death by his maternal grandfather Richard Gary Dodson.
Funeral services will be held at 1pm on Saturday January 26, 2013 at the North Terrace Church of Christ with Pastor William L. Meaige officiating.
Interment: Mount Olive Cemetery, Zanesville
Friends may call from 2-4pm and 6-8pm on Friday at the William Thompson and Son Funeral Home 5765 Gladstone Drive, White Cottage and from 12:30 until 1pm on Saturday at the church.

In the near future we are planning a celebration for Gable and our first true Hero WOD, "Gable". Unfortuneately under these unfortunate circumstances. 

Hug your kids, your parents, those you love every chance you get. Every day is a gift, make the most of it and never take tomorrow for granted.   


Warm Up
3 Rounds
:30 Hollow Hold
5 Pencil Rolls
:30 Superman Hold
5 Pencil Rolls
:30 Squat Hold

Skill
Ring Hold (Top of Dip)
Ring L-Sit
Parallette L-Sit
Bar Hangs

WOD
3 Rounds
3 Minutes Each
1 Minute Rest Between Rounds

3 KB Swings
6 Push Ups
9 Air Squats

How Awesome Is CFNA?!

Friday is our Community Day but we will also be having a party in the evening here at CFNA! At 5 we will be displaying our Regional Affiliate Team with a fun workout.  After, at around 6 we will have a workout for all Crossfit, Functional Fit and Kids members.  This will be the first of its kind so don't miss it.  After the workout, the party will start! Holy Smoke BBQ will be in house with some awesome food available for purchase. 


Warm Up
2 Rounds
10 PVC Squatted Pass Throughs
10 Air Squats
10 Lunges
10 Inch Worms
10 Broad Jumps
10 Burpees

Skill
Ring Rows

Skill WOD
Partner-3 Rounds Each
5 Ring Rows 
Max Rope Hang

Skill #2
DB Snatch (alternate arms)
*stay on green turf with DB's

Skill WOD #2
15-10-5
Wall Ball
DB Snatch (each arm)

When It's Cold Outside...

We will be in the "cube" side of the gym this week and not the "barn" side due to extremely cold temperatures.  We will all have to work together to make this work smoothly.  We will have our space and the adults will have their space as both classes will be going on at once.  We will need you to pay special attention to the trainers instructions and be aware of what is going on around you.  We don't want to get in the adult's way and we definitely don't want anyone to get hurt because they aren't paying attention and run into a barbell.  This week will be a fun and warm time so come ready to get after it!

Warm Up
3 Rounds
10 Hollow Rocks
10 Supermen
10 Sit Ups


Skill
Handstand Practice

Skill
Squats
4 cycle bottom to bottom tabata

WOD
3 Rounds
25 Calf Jumps
10 Tallbees
10 Burpees
10 Reverse Situps (touch toes over head)
25 Air Squats

Martin Luther King - I Have A Dream Speech

Today is the day we remember Dr. Martin Luther King Jr. and the sacrifices he made toward equality in this country. Let's revisit one of his most famous speeches to remember the man and his work.

Dr. Martin Luther King Jr. delivered his iconic "I Have a Dream" speech on Aug. 28, 1963, to a crowd of over 200,000 on the steps of the Lincoln Memorial in Washington D.C.

The speech, given during the March on Washington for Jobs and Freedom, was to inspire people to rise up and demand equality for all.

I HAVE A DREAM SPEECH: TEXT EXCERPTS

The 17-minute address is one of the most iconic speeches of all time. It's worth revisiting this speech to remind ourselves what MLK fought for – and what we should continue to fight for today.

• "I have a dream that one day this nation will rise up and live out the true meaning of its creed: 'We hold these truths to be self-evident, that all men are created equal.'"

• "I have a dream that my four little children will one day live in a nation where they will not be judged by the color of their skin, but by the content of their character."

• "In a sense we've come to our nation's capital to cash a check. When the architects of our republic wrote the magnificent words of the Constitution and the Declaration of Independence, they were signing a promissory note to which every American was to fall heir. This note was a promise that all men - yes, black men as well as white men - would be guaranteed the unalienable rights of life, liberty and the pursuit of happiness. It is obvious today that America has defaulted on this promissory note, insofar as her citizens of color are concerned. Instead of honoring this sacred obligation, America has given the Negro people a bad check, a check which has come back marked 'insufficient funds.'"

• "Now is the time to lift our nation from the quicksand of racial injustice to the solid rock of brotherhood. Now is the time to make justice a reality for all of God's children."

• "Let freedom ring. And when this happens, and when we allow freedom ring—when we let it ring from every village and every hamlet, from every state and every city, we will be able to speed up that day when all of God's children—black men and white men, Jews and Gentiles, Protestants and Catholics -- will be able to join hands and sing in the words of the old Negro spiritual: "Free at last! Free at last! Thank God Almighty, we are free at last!"

Warm Up
Obstacle Course

Skill
L-sits
Squats

WOD
Partner
:30 On / :30 Rest
10 Minutes
KB/ DB Swings
KB/DB Thrusters
Ring Rows

Paleo Chili

When the kids need something hearty to fill their tummies, try some Paleo Chili!

Here’s what you’ll need:

• 2 tablespoons coconut oil
• 1 diced yellow onion
• 6 diced stalks of celery
• 4 diced garlic cloves
• 3½  lbs ground beef(recommended alternative: ground bison)
• 4 teaspoons cumin
• 4 teaspoons chili powder
• 4 teaspoons thyme
• 2 12 oz jars of salsa
• 2 8 oz cans of diced tomatoes
• 2 7 oz cans of green chiles
• 4 teaspoons sea salt

And here’s how to make it:

1. Heat coconut oil in a large, deep pot over medium-high heat
2. Add onions, celery, and garlic. Cook for them 3-4 minutes or until onions become translucent
3. Add beef, cumin, thyme, and chili powder
4. Cook for 5-6 minutes while stirring regularly
5. Add salsa, tomatoes, green chilies, and sea salt
6. Let simmer for an hour

Warm Up
3 Rounds
:30work /:30 rest
Sit Ups
Burpees
KB Swings
Ball Slams

Skill
DB Clean & Jerk

WOD
DB Grace
30 Clean & Jerks

Paleo Breakfast Bread

Getting started on the Paleo diet can be quite difficult. One of the most common times of failure is breakfast time when everyone wants carb-heavy foods like bread, cereal, and bagels. You and your kids probably force yourselves to eat various egg concoctions and fruit, but it quickly gets boring. Kids are especially left longing for those sugary cereals that are advertised so heavily to them. It is really hard to see the benefits of eating Paleo for kids which makes it a real challenge to get them on board with the Paleo lifestyle. If your kids are having trouble adapting to Paleo breakfasts, this gluten-free Paleo Breakfast Bread will quickly change that. I promise you it will be an immediate hit with your kids!

The best part is that the recipe is so simple, you probably already have all the ingredients to make it right now. Here is all you’ll need:

• 1/2 cup all-natural creamy almond butter(Option: use peanut butter instead)
• 2 eggs
• 2 tablespoons honey
• 1 tablespoon cinnamon
• 1 teaspoon vanilla extract
• 1/4 teaspoon salt
• 1/4 teaspoon baking soda
• And here is how to make it:

Mix almond butter in a large bowl until creamy using a hand blender.

Mix in eggs, honey, cinnamon, vanilla extract, salt, and baking soda 

Mix until all ingredients are nicely combined and batter thickens

Line the bottom of an 8×8 baking dish with coconut oil(or whatever you prefer) 

Move batter into baking dish

Bake at 325 F° / 160 C° for 15 minutes(cooking time may vary according to your oven) 

Remove from oven and let cool before serving

Warm Up
"Jumping Annie"
50-40-30-20-10
Sit Ups
Calf Jumps

Skill
KB/DB Snatch

WOD
3 Rounds
30 Goblet Squats
20 Burpees
10 KB Snatch (Each Arm)

Cash Out: Max Plank Hold

Sleep!

In the case of sleep, we often forget how lousy we feel when we don’t get enough. So what keeps us up at night staring at computer screens and TVs, getting second and third winds when our bodies should be sleeping.

If we drill it into our minds that proper sleep does more important things than just make us feel refreshed in the morning, maybe we’d make it a bigger priority.

Much of the science about sleep is still unknown, but there are emerging theories that connect good sleep not only to overall health but also to improved athletic performance.

Warm Up
EMOM for 10 Minutes
Barn Run
5 Burpees

Skill 
KB Sumo Deadlift High Pull

WOD
FGB Style
1 Min at each station for max reps
1 Min rest at end of each round
3 Rounds

KB Goblet Squat
DB Push Press
Box Jump
KB SDLHP
Burpees

Pullup Time!

"Children have never been very good at listening to their elders, but they have never failed to imitate them."
James Baldwin

"Children are apt to live up to what you believe of them." Lady Bird Johnson

"When a child gives you a gift, even if it is a rock they just picked up, exude gratitude. It might be the only thing they have to give, and they have chosen to give it to you." Dean Jackson

Warm Up
2 Minutes Max Sit Ups
1 Minute Rest
2 Minutes Max Push Ups
1 Minute Rest
2 Minutes Max Air Squats

Skill
Pullups


WOD
3 Rounds
7 Pullups
7 Dips
30 Air Squats
10 DB Hang Cleans

Coming Along!

UPDATE: Working on morphing our current 930am, 1030am, 1130am and 1230pm schedule just a little bit so we can allow for more pre school parents to be able to get in here and still be able to pick up their kids.  Also don't forget that we have child supervision at the 1030am and 1130am classes on Monday and Wednesday!

We now have:

1) Child supervision at 8 classes a week now!

2) 16+ classes a day!

3) CrossFit Kids classes 7 days a week!

4) Olympic lifting classes 6 days a week!

5) Massage therapy in house!

6) 8,000 square foot facility

7) 16,000 square feet of flat outdoor workout area that is all ours and fenced in (turfed)

ETC ETC ETC!!!!!!!!!!!!!!!!!!!!!!!!

We don't plan on stopping either!

Warm Up
10 Minutes
5 Seated Rope Climbs
5 Overhead Lunges with Ball
5 Push Ups
5 Jump & Touch on Pullup Structure
5 Burpees
5 Box Jumps
1 Handstand Attempt

Skill
Rope Climbs

Game
Max OH Lunge Hold (Ball, Plate)
OH Lunge Races Down & Back

WOD 
10 Minute AMRAP
1 Rope Climb
5 Sandbag Deadlifts
10 Lateral Burpees over sandbag

The Power Of Influence

Here's a question, "Are your actions contributing to the joy or the misery of the world?” We should all have a  commitment to contributing to the joy, and practicing this commitment 10,000 times, over the next 100+ years of our lives (or something like that). :) We all possess the power of influence.  The people around you every minute of the day feed off of your positive or negative energy.  Each and every person has a sort of super power in this regard.  

While I don't think you have to necessarily make it a lifelong commitment, asking yourself that question on a regular daily basis, and then choosing joy over misery, can literally change your life. Try it on today... ask yourself as you go through the day... see if you respond to people differently. I know that I do... and it's surprising how easy it is.  Stop to see how people respond to you as well, its contagious! 

Warm Up
15 Minutes
Complex
2 Deadlift 
2 Clean 
2 Front Squat
*Start with PVC and increase weight steadily if form is perfect.

Mix in a mobility between sets

Skill
Handstand Kick Ups
Tallbees

WOD 
21-15-9
Deadlift
Handstand Kick Ups/Tallbees

Role of Physical Activitiy in Childhood Development

COGNITIVE/ACADEMIC BENEFITS
Children develop intellectual and cognitive understanding 

through interactive, manipulative experiences. This type of 

experience is a acquired through play in a 

structured social environment.

Optimal cognitive processing in a child  

necessitates a period of interruption 

after a period of concentrated 

instruction. Ie attending Crossfit Kids after a long day of school. 

 Several studies

 demonstrated that physical activity, whether 

performed indoors or outdoors, made 

children more attentive and more 

productive in the classroom.

PHYSICAL BENEFITS
There is a wealth of literature published 

on the need for and benefit of 

physical activity and fitness, not only 

for a child’s physical well-being but 

also for academic and social maturation.

Our kids play and work constantly during class to 

provide the opportunity 

to be active with an intensity of their 

choosing and to practice movement 

and motor skills.

It provides young children free activity 

for the sheer joy of it. Crossfit kids

 counterbalances 

sedentary time at school 

and at home,

 which can help lower 

risk of obesity.

SOCIAL AND EMOTIONAL BENEFITS

Exercise and Crossfit Kids promotes social and emotional learning and developement for children by offering them a time to engage in peer interactions in which they practice social skills.  We do this with physical activity as well as group discussions about nutrition, goal setting and other things going on in their lives.  Children learn valuable communication skills, including negotiation, cooperation, sharing, and problem solving as well as coping skills, such as perserverance and self control.  These skills become fundamental, lifelong personal tools.

Animal Day
Warm Up
Down Bear Crawl
Back Crab Walk
Down Duck Walk
Back Frog Hops
Down Gorilla Walk
Back Forward Rolls


Skill 
Squats (close to pull up rig to keep chest up)
Monkey Bars

WOD
10 Minutes
3 Perfect Squats
Duck Walk To Cone
3 Tuck Jumps
Bear Crawl To Pull Up Bars
3 Jump and Hang on Bar
Frog Hop to Boxes
3 Box Jumps
* Set configuration up in a triangle


Game 
Duck Duck Goose

Be sure to check out The Biggest Loser on Monday night at 8pm on NBC.  It is the season premiere and will feature the contestants doing Crossfit with Jillian Michaels and Bob Harper.  The episode will also feature a fitness and nutrition challenge for kids! 

Warm Up
Obstacle Course

Skill 
Snatches
Perfect Push Ups


WOD
5 Rounds
8 Snatches
5 Forward Rolls
3 DB Push Press

Paleo For Kids

Paleo diet practitioners seek to eat food in a manner similar to how our pre-agricultural ancestors ate. The theory goes that our bodies are the product of millions of years of evolution, while agriculture has only been around for about 10,000 years. Consequently, our bodies haven’t fully adapted to eating grains, legumes, and other foods that aren’t easily found in the wild. These foods have a negative effect upon the body, notably by spiking insulin levels. By switching to foods our distant ancestors ate, our bodies quickly adapt back to a way of functioning that is healthier all around. Some people extend the concepts of the diet into other factors of their lives, such as

sleeping and exercise.

Chicken cutlets are popular with every age group, but they unfortunately come packed with flour and bread crumbs; two items that are most definitely not Paleo! Here is a Paleo-friendly cutlet recipe that you can make for your kids tonight. They go nicely with steamed vegetables on the side.

Here is what you’ll need:

• 3 eggs
• 6 tablespoons water
• 3 tablespoons honey
• 1 teaspoon sea salt
• 1/2 teaspoon black pepper
• 1 to 2 cups almond flour
• 2 pounds boneless, skinless chicken breasts
• Extra-virgin olive oil or coconut oil

And here is how to cook it:

1. Preheat oven to 350 F°
2. Whisk eggs
3. Mix eggs, water, and honey in a bowl
4. Blanket a plate with almond flour and mix in sea salt and black pepper
5. Cut chicken breasts into thin cutlets
6. Dip each chicken cutlet into egg mixture
7. Coat moistened cutlet with almond flour on both sides
8. Place cutlets in baking sheet and lightly spray extra-virgin oliver oil or coconut oil on both sides
9. Bake for 25-30 minutes until slightly undercooked
10. Switch oven to broil mode and move baking sheet directly under broiler to make crisp

Warm Up
3 Rounds
5 Seated Rope Climbs
10 Mountain Climbers (L+R=1)
15 OH Walking Lunges (Dodgeball)

Skill
3 Rounds
5 DB Seated Shoulder Press (Box)
5 DB Thrusters

Game

WOD
Partner
Complete the reps as a team before moving on

100 Situps
80 Burpees
60 DB Thrusters
40 Ring Rows
20 Pullups
10 Rope Climbs

Let It Snow, Let It Snow, Let It Snow

Looking forward to the snowy season and all it has to offer? Winter can be a great time to get outside and keep fit — for you and your family.

But what if everyone in your house believes that winter is a time for hibernating in front of the TV? Don't despair: the whole family can do lots of fun things once the weather turns frosty.

Beating the Cold-Weather Blahs

Once a chill is in the air, our bodies begin to want to conserve energy to use as heat. We tend to eat a little more and become less active. Being cooped up inside and being more sedentary can lead to the "cold-weather blahs." Kids might feel more tired, lethargic, or even a little bored.

A good way to kick this feeling is to get them out into the snow to play! Winter can be a great time for family activities that allow you to spend time with your kids while being active.

Types of Cold-Weather Sports

Skiing, snowboarding, ice skating, and snowshoeing are just a few sports that everyone in your family can try.

Skiing. Alpine (downhill) skiing is an easy sport to try, but novice skiers should take a lesson first and get instructions on staying safe. Many ski resorts have reasonably priced lessons for first-timers. A competent instructor can show kids the proper techniques while also ensuring they start on a hill that's appropriate for their skill level.

Snowboarding. Snowboarding is also popular. Kids especially love this type of snow "surfing," and many resorts offer the equipment for rental along with traditional skis. Snowboarding uses different techniques than downhill skiing, so your family should take a few lessons first. If you've been on a surfboard in water, you'll find the snowboarding style familiar.

Snowshoeing. Snowshoeing doesn't require any particular skills or specialized equipment, and it can be done almost anywhere there's snow. The snowshoeing technique is as easy as walking, so anyone can do it. If you like walking, hiking, or running, you'll find that strapping on a pair of snowshoes is a great way to work out. The slower pace of snowshoeing also allows family members to stay together. Traditional snowshoes can be strapped onto any pair of boots without heels and can be rented from an outdoor equipment retailer.

Ice skating. You may remember struggling with weak ankle support when ice skating as a child, but great improvements in skate design have improved the skating experience. Take your family out to the rink for an afternoon or evening of ice skating. Many rinks rent molded fiberglass skates that have more ankle support and warmth than figure skates.

Cold-Weather Getaways

If you've decided to make the best of the cold weather, why not plan a weekend escape? You can easily fill your trip with plenty of fun cold-weather sports that will appeal to everyone in your family.

The Internet is a good way to begin your search. Online travel reservation services can help with resort guides. Many communities host consumer shows that focus on cold-weather activities; keep an eye on your local paper for places and dates.

A travel agent will also have listings of resorts that specialize in winter activities. Another good place to check is your state tourism bureau; these agencies usually have free brochures that list events in your area.

Warm Up
5 Minutes
10 Jumping Lunges
10 Burpees
Down High Knee Skip
Back Karaoke Shuffle
10 Sit Ups
10 Push Ups
Down Bear Crawl
Back Broad Jumps

Skill
Hang Squat Clean

EMOM for 5 Mins
5 Knees To Elbows

WOD
12-9-6-3
Hang Squat Clean
Burpees

Show 'Em How It's Done

People start CrossFit for countless reasons. They want to look good, lose weight, gain weight, get stronger, feel better — and the list goes on. Once CrossFit gets tough and the initial shine wears off, however, everyone has to look for a reason to keep going, day in and day out. For many parents, it’s their kids.  Here at CFNA, we've created a gym that is adult and kid friendly.  This gives people the opportunity to not just change their lives but also the lives of their families.  Kids learn to love Crossfit just as quickly if not quicker than their parents.  When everyone is involved it's easier for some parents to stay committed to Crossfit. Ralph and his kids are constantly doing Crossfit movements outside of the gym.  Obviously Ralph loves Crossfit, but I doubt he would do as much as he does outside of the gym if it weren't for his kids constantly wanting to do push ups, sit ups,  run, and jump. 
CrossFit allows parents to set an example. It’s easier to discuss a healthy lifestyle when the kids see their parents live according to the principles of hard work, fitness and sound nutrition.  The interaction that I've seen between some of the parents and kids that are in our program is awesome! After the workout is over, parent and child reunite and will stay after to share what they just learned and help teach other. Parents will help the kids with rope climbs or pullups and in turn kids help parents overcome a hesitance to jump on that 20" or 24" box.  
We are so blessed to have an official Crossfit Kids program with the great staff of trainers that we have and the amount of space that we have. Bring your kids in to watch you workout if they aren't a member of the kids program yet or aren't old enough.  We have a daycare program set up to start this week.  Take advantage of it! Being active should be a fun and normal part of your life. Talk with your kids about the benefits of being active and making healthy choices.
For kids, Crossfit is a game.  The parents think its funny to watch the kids play on the equipment, but it's really just a reminder that we're in a big playground for adults too.  Kids see an endless potential to have fun and we should too!

Warm Up
5 Minutes
Snow Angel Up(Jumping Jacks) & Downs(Snow angel on back on ground)
*Instructor says up or down and the kids react


Skill
Snowball Medball Deadlifts


Game

WOD
2 Rounds
1 Minute Stations
Roll the snowball D&B (Medball)
Snow Drift Jumps (Box Jumps)
Snow Angels (Jumping Jacks)
Snowball Goblet Squats (10# KB)
*1 Min rest between rounds