Competition Friday

Warm Up
Tabata Box Jumps
Rest 3 Minutes
Tabata Ring Rows

Skill 
DB Push Press

WOD
12 Minute AMRAP
5 DB Push Press
10 Push Ups (Box To Stay Hollow, Elbows In)
30 Lunges

*Partner up for WOD just like adults
Partner needs to count and encourage, no goofing off

Decisions In The Now

How many of you know a friend, mom, dad, grandma, grandpa, aunt, uncle, young, or old who have a disease or who have been sick or passed away because of a health problem before their time?  I think this would be all of us.  There are alot of bad things out their that we can't avoid, but two things that we have complete control over are exercising regularly and what we eat.  These two things alone will help us avoid obesity, getting sick regularly, inflammation or pain in our bodies, and feeling energetic on a daily basis.  Little decisions that we make on a daily basis might not seem like much at the time but they add up during the course of a week, a year, and years down the road.  Take a little extra time now to save yourself years of energetic and vibrant life down the road.

Warm Up
21-15-9
PVC Overhead Squats
Situps
*Before starting each athlete must show 5 perfect OHS to the coach.

Skill
3x5 Perfect Reps of Each
DB Front Squat
KB SDLHP

WOD
3 Rounds
10 Burpees
10 KB SDLHP
Rest 3 Mins
3 Rounds
10 Hollow Rocks
10 DB Front Squats
Rest 3 Mins
3 Rounds
100m Row
10 Push Ups (Box)

Snow Day!

So school is cancelled yet again.  Kids jump for joy and parents want to pull their hair out.  This weather has been crazy this month. The worst its been in a long time if not ever.  Just keep in mind it is for everyone's safety. Having to go an extra day or two in the summer is worth saving an accident or life now.
Bring your wild and energetic kids into class tonight, get a break from them and let them burn off some craziness! See you tonight!

Warm Up
3 Rounds
45 second Plank R
45 sec Plank L
10 sec L-Sit or Hold (Bar, Rings, Parallettes)
*1 min rest between rounds

Skill
4 Rounds
Max Handstand Hold (Tallbee Hold)
Max Hang (Rope or Bar)
*Rest as needed between, share ropes

WOD
10 Min AMRAP
10 Pushups (Box)
15 Box Jumps
25 Sit Ups

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CrossFit Kids is committed to developing the whole child. Its methodology provides opportunities for cross-curricular education. Examples include the following:

◦ Science as it relates to levers, force, distance, time and power input.
◦ Math support using percentages, averaging, addition and metric-to-standard measurements.
◦ Health education in its support for healthy body image and provision of nutrition and exercise knowledge.
◦ Language arts as kids are encouraged to keep journals and track progress of individualized goals.

In addition, studies have proven the direct correlation between physical activity and higher academic test scores, improved classroom behaviors and reduced classroom disruptions.

Warm Up
With a continuously running clock...

0-2 Minutes Max Rep Box Jumps
2-12 Find 3 RM Front Squat (DB or Bar)
13-15 Max Calories Rowed

Skill
Ring Rows (who can have their nose under the rings and touch their armpits)

Skill WOD
3 Minutes
3 Ring Rows
:30 High Plank Hold

WOD
3 Rounds
5 DB Squat Clean
5 Burpees

Competition Friday!

Warm Up 
Explain and demo each movement of the warm up on level 1 banner.
After each movement is explained have the group go through a 1 minute AMRAP of it before moving on and explaining the next movement.

Skill
DB Thrusters

WOD
10 Minutes
1 to Infinity
Row (Cal)
DB Thrusters

Perks

Tired of your routine, always complaining about having to do this or that.  Yes every routine has things in it we wish were different but let's try to look at it from another perspective. Every routine also has some pretty cool things in it, alot of which we may not even realize or appreciate.  Most days I am up and out the door by 6am.  Yes it is really hard to get out of bed some mornings and I don't want to always go to bed early.  But by the time most people are getting their day started, I have already accomplished so much, worked out and feel pretty darn good! The other day I also got to witness this amazing sunrise which again most people slept through.  So let's all make more of an effort to enjoy the awesome that goes along with the daily grind of our routines!


Warm Up
Alternating Tabata
Squats
Burpees

Skill
Front Squat
5x3
*increase by 5 total lbs each set

WOD
3 Rounds
:45action/:15transition

DB Push Press
Ring Row
Situp
Row

*2 Min rest between rounds

Gable Connors

Almost exactly one year ago we lost a beloved member of our community, Gable Connors, this day and this workout are all about honoring him and his family.  Please join us this afternoon to work our butts off for Gable.

"Gable" All Levels

13 rounds
10 Burpees
21 KB Swings (Russian)
1 Rope climb (small ropes from rig or ring row)
9 Dips (Pushups)
9 Pull ups (Ring Rows)
9 DB Thrusters (one DB or PVC)

*we will always miss you Gable and will never forget you.

I Like To Move It Move It

Warm Up
3 Rounds
10 Air Squats
5 Burpees
10 one legged front to back hops (Right)
3 Cartwheels
10 one legged front to back hops (Left)
High Knee Skip from Gray Mat to Barn Door
Broad Jump Back To Gray Mat

Skill
Wall Ball
-Partner Switch every 5 Reps
-3 Min AMRAP
Pistols
-1 Min Test
-Max Hold at bottom of squat each leg


WOD
8 Minute AMRAP
1 Rope Climb
5 Medball Front Squats
5 Burpees

All In The Hips

Warm Up
8 Minute AMRAP
KB Sumo Deadlift High Pull
(Line up KBs along barbell wall, starting at 10# and going up as high as form allows)
*Assembly line style each person continues to do 1 perfect high pull working up as heavy as they can with perfect form.  Each Athlete must perform 5 burpees after each successful lift.


Skill
DB Thrusters
*use a single DB holding with both hands if 2 DBs are too challenging.


WOD
5 Rounds
100m Run
5 DB Thrusters
5 Rope Jumping Pullups (Barn)

Own Your Health

Too many people sit on the sidelines of their own health while doctors, reporters, family members, trainers, and other “experts” tell them about their health and what the future holds. Your health is your game to play and no matter what the numbers tell you, you can play your heart, soul and body out! Your health is not given to you by a set of numbers, it is claimed by you by your participation and your ownership of your choices, every day. It all starts with the choices you make today.

Warm Up
A Day At The Zoo
Down and Back in Barn
Bear Crawl
Crab Walk
Frog Hops (small land in squat)
Duck Walk
Frog Leaps (broad jumps)
Kangaroo Hops (one leg, switch legs on way back)


Skill
Partner
Rowing
switch every 100m
Partner holds plank and then switch


WOD
Partner
100 Box Jumps Total
400m Row (switching every 100m)
200 Situps
400m Row
100 Russian KB Swings

1-14-14

Warm Up
Handstand Practice (Wall, freestanding, frog stand, etc.)

Skill
KB Swings (Eye level advancing to overhead)

WOD
3 Rounds
100m Row
10 Push Ups
10 KB Swings Overhead
10 Situps
10 Push Ups
100m Row

*2 Minute Rest between rounds

Competition Friday!

Warm Up
Tabata Bottom To Bottom Squats

1 Minute Burpees

Tabata Push Ups (Everyone Uses Boxes with Perfect Form)

WOD *Judged with a partner
3 Rounds
1 Minute Each Station
1 Minute Rest at end of each round

Wall Ball
Toes To Bar
Row (Cal)

*start at different spots if need be so as not to interfere with the main class who will be doing same stuff.

Practice

Here at CFNA Kids we train the physical as well as the mental.  Each day we try to get you into a specific mindset to maximize physical training.  We try to connect the mind and the body by consistently practicing and learning new movements and how to do them more efficiently. We teach the power of positive thinking and how to break down and get through a hard workout.  Games and competitions are also a piece of the teaching and learning puzzle.  Basically we have fun and learn alot about ourselves in the process of getting really fit.

Warm Up
Tabata Air Squats

Pistol Practice
(Use boxes, hold onto rig, stay on heel)


Skill
EMOM for 8 Minutes
2 Deadlifts (Bar)
*Increase if form is perfect

WOD
10 Deadlifts
15 Burpees
10 Deadlifts
15 Burpees
10 Deadlifts
15 Burpees

Get Out Of The Deep Freeze

Warm Up
8 Minutes
1 To Infinity
Burpees
Sit Ups
Lunges
Air Squats
Row (Cal)


Skill
3 Rounds
Partner
Max Plank Hold (once you drop do burpees until the last person in the group drops)
Max Hollow Hold (once you drop do sit ups until the last person in the group drops)
*Partner keeps track of hold time then switch at end of the round. Each person does 3 rounds.


WOD
2 Rounds
:45 each station
:15 transition
KB Swing
Tallbee
KB Deadlift
Row (Cal)
KB SDLHP
2 Minute rest between rounds

2014!

It's 2014! What are your plans for the new year?  What are you going to do to make yourself and those around you better this year? We will be encouraging everyone to make a goals sheet, similar to goals that some of our students have written on the wall in the front room.  We will help outline some steps to help make this goal more realistic and happen as fast as possible.  Get your thinking caps on and come to class ready to make 2014 the best yet!

Warm Up
21 Box Jumps
15 Push Ups
9 Knees to Elbows (Knees To Rope)

30 Russian KB Swings
20 OH Situps (Small Plate or Medball)
10 Supermen

Max Bar/Rope Hang
Max Dip Hold (Matador)

Skill
Partner
5 Minutes
100m Row
Max Rope Hang

WOD
3 Rounds
1 Minute Each
1 Minute Rest between rounds

Situps
Russian KB Swings
Burpees
Air Squats
Row (Cal)