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
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