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.


Owning The Overhead Position


Warm Up
10 Mountain Climbers
10 Inchworm Push Ups
10 PVC Pass Throughs
10 Air Squats
10 PVC Overhead Squats
100m Run
10 PVC Overhead Lunges
10 Situps
10 Burpee Broad Jumps

Skill
Ring Rows

Skill WOD
5 Rounds
5 Ring Rows
Bear Crawl (length of the gray mat)

WOD
3 Rounds
1 Minute Overhead Squats
1 Minute Situps
1 Minute Rest

No Regrets

“Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails." – Mark Twain

 Warm Up
2 Rounds
250m Row
20 Air Squats
15 Burpees
10 Ring Rows

Skill
Goblet Squats
*Find 3RM with perfect form

WOD
10 Minute AMRAP
3 Medball Front Squats
5 Wall Ball
10 Burpee Broad Jumps

Stuck On Hold

First and foremost here at CFNA we have fun.  Second we are preparing your kids for life.  By becoming and staying healthy, strong and fit at an early age it will be easier to continue those good habits as adults and all through life.  So many day to day tasks that we take for granted when we are young we should also be able to take for granted when we are older.  Crossfit Kids makes that possible.  We will also help fight off obesity and many serious diseases later in life.  Lastly if your kid is interested in playing sports and doing it competitively as they get older than that is just the icing on the cake with Crossfit Kids!

Warm Up
10 Squats
:30 Squat Hold
10 Push Ups
:30 High Plank
10 Hollow Rocks
:30 Hollow Hold
10 Ring Rows
:30 Ring Row Hold (Top)

Skill
Box Jump Air Squats

*Jump on Box and squat on top, jump down and squat on the floor
**Build height on box


 WOD
10 Minute AMRAP
5 Goblet Squats
10 Burpees
150m Row

2-22-14

Warm Up
3 Rounds
10 DB Front Squat
100m Row

3 Rounds
100m Row
10 DB Box Step Ups

Skill
3 x 20 OH Walking Lunges with Medball or Plate

WOD
10 Burpees
20 KB Swings
30 Kipping Swings
40 Sit Ups
50 Air Squats

Perfection

Practice makes perfect, right? Well, actually, if you really stop think about it, PERFECT practice makes perfect... because if you don't practice the things the way you want them to be, perfectly, all you're doing is burning in patterns or habits that you don't want, right? Focus is a big part of this when you are in the gym.  We want to have fun first and foremost, but focusing when the coach is talking is a must.  If you don't know what you are supposed to be doing, how can you expect to do it perfectly and get better? Let's all try to work together the next couple weeks in classes and see how perfect we can make each and every rep and how much better we can get in the next couple weeks! 

 Warm Up
10 Minutes
10 Box Jumps
5 Floor Press & Wipe
:30 High Plank

Skill
10 Minutes
8 DB Snatch (Sink on the catch)
100m Row

WOD
21-15-9
Sit Up To Stand
DB Snatch

The Kip

Warm Up (Barn, Use Back Wall Pull Up Rig)
EOMOM 8 Minutes

ODD
2 Kips
2 Knee Tucks
2 Knees To Elbows

EVEN
4 Push Press
4 Front Squats
4 Lunges
*with medball

Skill (Cube, Corner By Reverse Hyper, Share Rings Under Projector Screen)
5x5 DB Front Squat
*Max Ring Rows between sets

5x5 DB Stiff Leg Press
*Max Push Ups between sets

WOD (Barn)
4 Minute AMRAP x 2 with 1 Minute Rest Between
6 Knees To Elbows
9 Air Squats
12 Box Jumps


Brain Power

8 Tips To Boost Your Kids Brainpower

Warm Up
Simon Says
*The Coach takes the lead and then the kids can take turns.

Skill
10 Minutes
Complex
1 Deadlift
2 Power Snatch
3 OHS
*Start with PVC, Heaviest possible with good form

WOD
10 Minute AMRAP
6 DB Snatches
6 DB OH Lunges (3 each side)
100m Row


Exercise Is Education

Because of the increased reliance on test scores for school survival, many districts across the nation are getting rid of physical education and recess. This makes no sense. Cutting off physical exercise - the very activity most likely to promote cognitive performance - to do better on a test score is like trying to gain weight by starving yourself.

 Warm Up
5 Min EMOM
:30 Row
:30 Sit Ups

*Go over how to efficiently get in and out of the rower! :)

5 Min EMOM
:30 Row
:30 High Plank

Skill
Deadlift
10-8-6-4-2
*up in weight as long as form allows
*If big classes, can use barn or share kb's in tight space in cube

WOD
5 Rounds
5 Deadlifts
10 Burpees over bar/weight
15 Situps

Mobile and Agile


Today we will be focusing on positioning.  This is so important.  As a youngster your body is at its most flexible, and making adjustments and learning how to do movements correctly at the beginning is crucial.  If  you learn how to move poorly as a kid, then the movement becomes a habit as you get older. You end up with very tight shoulders and hips that will trouble your simple everyday movements as you get older. Ie sitting in a chair and standing, bending over to pick something up, reaching for something above your head. These may lead to preventable surgeries and medications as an adult. So today may not be very easy for some of you, but please stay focused and try your hardest.  If you don't now then it will become impossible years down the road.

Warm Up
10 PVC Pass Throughs
:30 Squat Hold
10 PVC Squatted Pass Throughs
10 Spidey Lunges
10 Sotts Press
10 Walking Lunges
10 Snatch Balance
10 Lunge + Twist

*Must sit at bottom of squat until knee and shoulder adjustments are made

Skill
OHS
*Start with PVC, must show 3 perfect reps to go heavier each time

WOD
3 Rounds
10 OHS
15 Ring Rows (DB Rows if class if big)
100m Row (D&B runs in barn if class if big)

2-11-14

Warm Up
5 Minutes
Max Broad Jump
5 Burpees
5 Sit Ups
5 Air Squats

Skill
DB Manmakers

With Partner
3 Minute AMRAP
1 DB Manmaker
*Switch after every rep

Skill
DB Front Lunges

With Partner
3 Minute AMRAP
6 DB Front Lunges
*Switch Back and Forth after each set

WOD
DB Push Press

With Partner
3 Minute AMRAP
5 DB Push Press
3 Burpees
*Switch each round

Kids Lunch Ideas

Children's lunches: the general goal is at least a protein, a fat, and a fruit (carb)... because chances are, they will only eat 2 of the 3 on any given day...

  • grilled, chopped chicken
  • grilled then chilled chicken-apple sausages or nitrate-free hot dogs
  • roast beef
  • hard boiled eggs and almond butter
  • chopped veggies and dip (guacamole, walnut red-pepper dip)
  • trail mix (dried fruit/raisins, banana chips, coconut, nuts)
  • homemade larabars or fudge babies
  • sweet potato chips
  • fruit that packs well: apples, clementines, cubed melons/pineapple, fresh berries, bananas, grapes, unsweetened applesauce, canned peaches (we don't live in the tropics, and it will be January, good selection is limited)
Warm Up
Partner
3 Rounds Each
:30 High Plank
:30 Low Plank
*Alternate Rounds with partner

Skill
DB Snatch
Turkish Get Ups

WOD
4 Rounds
D&B Bear Crawl
D&B Crab Walk
10 DB Snatch
10 Ring Rows
10 Push Ups

*4 Minutes to complete each round.
If you finish before then rest.

Bored?


Warm Up
3 Rounds
10 One Legged Side to Side Hops (R)
10 One Legged Side to Side Hops (L)
Max HS Hold or Tallbee Hold
10 One Legged 12" Box or Bumper Plate Jumps (R)
10 One Legged 12" or Bumper Plate Jumps (L)
Max Freestanding HS Attempt

Skill
DB Push Press

Game
Jump The Creek

WOD
20 Knees To Elbow
40 Push Ups
60 Air Squats
80 Sit Ups
1000m Row (Between everyone, switch every 100m)

More Snow?

Warm Up
Tabata Rowing

Skill
Kipping
Toes To Bar

WOD
7 Rounds
:30 KB Swings
:30 Rest
:30 Row
:30 Rest
:30 Ring Row
:30 Rest
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