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.


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

Extension


Warm Up
Obstacle Course

 Skill
DB Hang Power Snatch

 WOD 
10-8-6-4-2
DB Hang Power Snatch
Row (cal)
Box Jumps

Don't Mess With Stress


How much time do you think you spend each day worrying?
How much time do you spend complaining?
How many stories do you tell others about what's gone wrong today?
How much time do spend irritated at yourself, your kid, your neighbor, or your cat?
How much of your time is spent frozen - plunged into inaction by too much stress?

What if instead of letting your mind delve into worry, you took a minute to just breathe?
What if instead of telling stories about your woes, you took ten minutes to meditate?
What if instead of complaining, you asked yourself to find three things to appreciate?
What if instead of being a victim to stress, you stepped out of it and took a break?

If you've got time to stress, complain, or worry, then you've got time to do something else, too.


 Warm Up
15 Mins
100m Row/Run (Alternate)
1 Min Coach's Choice Mobility each round
2 DB Thruster*

*up in weight each round

WOD
15 Minute AMRAP
Partner
200m Run Together (2-100's)
20 Medball Thrusters (Partner Holds High Plank)
20 KB Swings (Partner Hangs from Rope or Rings)
20 Push Ups (Partner Holds a Squat)

*Switch as necessary
20 total reps between pair



Down and Dirty


Warm Up
Jump The Creek

WOD
100m Partner Tire Flips
*Every 10 Flips stop and do 10 Tire Push Ups each

 Skill
100m Relay Races


Role Models

Photo
Warm Up
Relay Races

Skill
(On the gray mat, off the floor, out of the way of class)
Pullups/Ring Rows
Pullovers/ Skin The Cat (Rings, Bar)
Strict Kips/Knees To Elbows
*Spot to help complete the moves

WOD
Partner
10 Minute AMRAP
12 Wall Ball
12 Hang Cleans (Outside on Turf or Blacktop)

*1 Wall ball and 1 Bar per group.
Alternate movements back and forth.

Tabata!


Warm Up
Tabata
4 cycles of each movement

Situps
Push Ups
Lunges
Box Jumps
Running

Skill
Thrusters (DB or Bar)

WOD
5 Rounds
:30 KB Swings
:30 Rest
:30 Lying Rope Climbs (Start Sitting Pull Up To Standing)
:30 Rest
:30 Thrusters
:30 Rest
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