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Tuesday, December 29 – Daily Workouts

MIGHTY MINIS (AGES 3 to 5) @ 5:30 pm – CIRQUE DAY 40 MINUTES INTRO: Whiteboard Meeting – **Review FPK behavior and safety rules** daily Choose 2 NEW Years 2016 Leaders…and the rest are part of the New Years Team WARM UP: Dice/Colour Game First person rolls their coloured dice and runs to their coloured […]

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Tuesday, December 22 – Daily Workouts

WINTER DAY CAMP 9:00am to 4:00pm FPK Fit Kids FUN DAY MIGHTY MINIS (AGES 3 to 5) @ 5:30 pm – CROSSFIT DAY 40 MINUTES INTRO: Whiteboard Meeting – **Review FPK behavior and safety rules** daily Choose 2 Mighty Mini Elf Leaders…and the rest are part of the Elf Team WARM UP: 10 “Big Elf” […]

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Monday, December 21 – Daily Workouts

WINTER DAY CAMP 9:00am to 4:00pm FPK Fit Kids FUN DAY   FUN FIT GIRLZ @ 5:30PM Coach Jackie! WARM UP: Obstacle Course Mania SKILL FUN: Plank Races Over and unders Hop overs WORKOUT GAMES: Go, Back, Hit It Oscar Trash Can GAME: Build a snow fort, then snow ball fight!!!   FIT BOYS @ […]

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Saturday, December 19 – Daily Workouts

MIGHTY MINIS (AGES 3 to 5) @ 9:00am 40 MINUTES INTRO: Whiteboard Meeting WARM UP: Jingle Bells Burpees Sing (or play the song ) Jingle Bells. Every time you say or hear the word Jings Bells = do a Burpee! SKILL: Santa Rope Swing Practice holding onto the rope. Swinging from one mat to the […]

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Thursday, December 17 – Daily Workouts

AFTER SCHOOL PROGRAM @3:00pm 3:30-3:45 snack break 3:45-4:30 active time WARM UP –Relay Races SKILL – Burpee – why do we burpee To get our bodies strong GAMES 4:30- 5:00 5:00-5:30 Homework, brain fun, puzzles JUMP ROPE CLUB @ 4:30pm 30 minutes   YOUTH BOXING @ 5:30pm 45 minutes Speed Footwork Warm Ups , Heaving […]

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Wednesday, December 16 – Daily Workouts

AFTER SCHOOL PROGRAM 3:00PM TO 5:30PM 3:00 – 3:30 Free Play Choose to “play” from a selection of 3 stations as set out by the coach 3:30-3:45 Snack Break (Group One) 3:45-5:00 ACTIVE FUN 4:00 – 4:10 Snack Break (Group Two) 5:00 – 5:30 Brain Fun/ Homework/ Scrabble/ Nutrition Pop Quiz ACTIVE FUN **Review FPK […]

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Tuesday, December 15 – Daily Workouts

AFTER SCHOOL PROGRAM 3:00PM TO 5:30PM 3:00 – 3:30 Free Play Choose to “play” from a selection of 3 stations as set out by the coach 3:30-3:45 Snack Break (Group One) 3:45-5:00 ACTIVE FUN 4:00 – 4:10 Snack Break (Group Two) 5:00 – 5:30 Brain Fun/ Homework/ Scrabble/ Nutrition Pop Quiz ACTIVE FUN **Review FPK […]

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Monday, December 14 – Daily Workouts

Zumba Instructor – Christine Heit! FIREPOWER MOMS BOOTCAMP @ 10AM With Coach Karen   AFTER SCHOOL PROGRAM @ 3:00pm – 5:30pm 3:30-3:45 Snack Break 3:45-5:00 Active Play WARM UP: Simon Says. Coach plays traditional Simon Says game with students but with functional movements. For example, Simon Says, “Do 5 Squats.” Now burpee. Kids who do […]

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Saturday, December 12 – Daily Workouts

MIGHTY MINIS (AGES 3 to 5) @ 9:00am 40 MINUTES INTRO: Whiteboard Meeting WARM UP: Obstacle Course Parade with Scarves and Ribbons CIRQUE STATIONS: White Silks Low Bars Circus Toys Wire Walking GAME: Dragon & Monster Tag Divide the class into 2 groups. Half are Monsters and half are Dragons. The Dragons wear Circus scarves […]

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Thursday, December 10 – Daily Workouts

AFTER SCHOOL PROGRAM @3:00pm 3:30-3:45 snack break 3:45-4:30 active play WARM UP – Animal Relay Races SKILL – Box Jumps WOD: 5 Minute Obstacle Course AMRAP Rest 2 Minute 5 Minute Obstacle Course AMRAP 4:30- 5:00 5:00-5:30 Homework, brain fun, puzzles     JUMP ROPE CLUB @ 4:30pm 30 minutes WARMUP: 5 Minutes Jump Rope […]

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Wednesday, December 9 – Daily Workouts

HOMESCHOOL PHYSICAL EDUCATION PROGRAM @ 3:00PM – CIRCUS DAY! Today is the final day of the Homeschool Session for 2015.  The kids will be putting on a mini “show”.  We invite parents to stick around and see some Circus in action! AFTER SCHOOL PROGRAM 3:00PM TO 5:30PM 3:30-3:45 Snack Break 3:45-4:30 Active Play Warm up: […]

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Tuesday, December 8 – Daily Workouts

AFTER SCHOOL PROGRAM 3:00PM TO 5:30PM 3:30-3:45 Snack Break 3:45-4:30 Active Play Warm up: Musical Jump Rope Kids practice jumping rope while listening to music. Every time the music stops, kids drop their ropes and perform the movement called out. For example: Squats, Mountain Climbers, Burpees, Jumping Jacks etc. This activity should last 7-10 Minutes. […]

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Monday, December 7 – Daily Workouts

FIREPOWER MOMS BOOTCAMP @ 10AM   AFTER SCHOOL PROGRAM @ 3:00pm – 5:30pm 3:30-3:45 Snack Break 3:45-5:00 Active Play WARM UP: Agility obstacle course Agility ladder-> Box Jump over-> Hurdle hops-> Forward Roll Skill: Ancient Stone Throws (with light medicine ball) In this exercise, kids squat down, holding the ball between their legs. Then, using […]

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Saturday, December 5 – Daily Workouts

MIGHTY MINIS (AGES 3 to 5) @ 9:00am 40 MINUTES INTRO: Whiteboard Meeting WARM UP: Coloured Ring Freeze Plank Place coloured rings around the gym. While the music plays, the kids are running around the gym. When the music stops, they must run to a ring and hold a plank. FOCUS: Plank Holds/ Stink Bugs…then […]

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Friday, December 4 – Daily Workouts

  FIREPOWER MOMS BOOTCAMP @ 10AM WARM UP: 500m ROW + 1 minute skipping SKILL/STRENGTH: Dumbbell Turkish Get Ups WORKOUT: 3 minute Max Cal Row 1 min rest 2 minute Max Step Ups 1 min rest 1 minute Max Burpees AFTER PARTY: wire walking!   AFTER SCHOOL PROGRAM 3PM TO 5:30PM   CROSSFIT JUNIOR VARSITY […]

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Thursday, December 3 – Daily Workouts

AFTER SCHOOL PROGRAM @3:00pm 3:30 – 3:45 Snack Break 3:45 – 5:00 Active Time! (4:00 – 4:15 snack break for kids from late school pick up) TODAY’s THEME – hanging upside down! 5:00 – 5:30 Homework/Brain Fun/Scrabble   JUMP ROPE CLUB @ 4:30pm 30 minutes Cancelled   YOUTH BOXING @ 5:30pm 45 minutes Speed Footwork […]

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Tuesday, December 1 – Daily Workouts

FIRST DAY OF ADVENT AFTER SCHOOL PROGRAM 3:00PM TO 5:30PM 3:30-3:45 Snack break 3:45-4:00 Homework time. 4:00-4:30 Active Play Warmup: When I Say Jump/ When I Say Drop! Kids do mountain climbers. Each time coach yells jump, they do a vertical jump for height, drop down and continue doing mountain climbers. Continue for about 2 […]

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Monday, November 30 – Daily Workouts

  FIREPOWER MOMS BOOTCAMP @ 10AM   PRIVATE NURSERY SCHOOL GROUP: MIGHTY MINIS @ 2:00pm LAST CLASS of the WINTER SESSION INTRO: Whiteboard Meeting – CIRQUE DAY! WARM UP: Obstacle Course with new MINI TRAMPOLINE! SKILL WORK: Balance Beam & Wire Walking CIRQUE STATIONS: ring holds and sitting/standing in hammock CONDITIONING: 5 mins. Can take […]

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Saturday, November 28 – Daily Workouts

SATURDAY NOVEMBER 28 MIGHTY MINIS (AGES 3 to 5) @ 9:00am 40 MINUTES INTRO: Whiteboard Meeting – CIRQUE DAY! WARM UP: animal walks SKILL WORK: throwing and catching scarves and balancing on one foot CIRQUE STATIONS: ring holds and sitting/standing in hammock – Low Bar Hangs CONDITIONING: 5 mins. Can take place while rotating kids […]

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Thursday, November 26 – Daily Workouts

AFTER SCHOOL PROGRAM @3:00pm 3:30 – 3:45 Snack Break 3:45 – 4:30 Active Time! (4:00 – 4:15 snack break for kids from late school pick up) Warm Up Drills = Ball Relay Races Fundamental Movement Skills = Balance Set out a number of different balance stations. Rotate after 30 seconds at each Balance Beam Balance […]

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Wednesday, November 25 – Daily Workouts

HOMESCHOOL PHYSICAL EDUCATION PROGRAM @ 3:00PM – CIRCUS DAY!   AFTER SCHOOL PROGRAM 3:00PM TO 5:30PM 3:30 – 3:45 Snack Break 3:45 – 4:30 Active Time! (4:00 – 4:15 snack break for kids from late school pick up) Warm Up Drills = Box Jump Obstacle Course Fundamental Movement Skills = Swinging Have each athlete grab […]

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Tuesday, November 24 – Daily Workouts

    AFTER SCHOOL PROGRAM 3:00PM TO 5:30PM 3:30 – 3:45 Snack Break 3:45 – 4:30 Active Time! (4:00 – 4:15 snack break for kids from late school pick up) Warm Up Drills = Agility Ladder Fundamental Movement Skills = Catching In a group, have one object that gets thrown around the group and caught. […]

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Monday, November 22 – Daily Workouts

FIREPOWER MOMS BOOTCAMP @ 10AM   PRIVATE NURSERY SCHOOL GROUP: MIGHTY MINIS @ 2:00pm NO CLASS TODAY Next week is last class of Winter Session   AFTER SCHOOL PROGRAM @ 3:00pm – 5:30pm Obstacle Course Snack Time / Homework Time/ Brain Fun Eagles Nest WOD: 5 minutes 4 Box Jumps 4 Burpees 4 Sprints of […]

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Saturday, November 21 – Daily Workouts

MIGHTY MINIS (AGES 3 to 5) @ 9:00am 40 MINUTES INTRO: Whiteboard Meeting – CROSSFIT DAY! WARM UP: Animal Walks SKILL: Seated Pull Up Review, Wall Walk Review, Press Review (PVC pipe) WOD: Stations AMRAP 4 minutes Station #1- Seated Pull Ups x 2 Station #2- Wall Walks x 2 Station #3- PVC pipe Press […]

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Thursday, November 19 – Daily Workouts

  AFTER SCHOOL PROGRAM @3:00pm   JUMP ROPE CLUB @ 4:30pm 30 minutes Single Unders, Double Unders, Cross Overs, Tricks, Partner Jump Rope   YOUTH BOXING @ 5:30pm 45 minutes Speed Footwork Warm Ups , Heaving Bag work, Instructor pad work   CROSSFIT KIDS @ 6:30pm 45 MINUTES INTRO: Whiteboard Meeting WARM UP: Coach’s Choice […]

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Wednesday, November 18 – Daily Workouts

HOMESCHOOL PHYSICAL EDUCATION PROGRAM @ 3:00PM – FIREFIGHTER TRAINING DAY!   AFTER SCHOOL PROGRAM 3:00PM TO 5:30PM   ACRO CLUB @ 4:30 – 30 minutes Tuck / Pike / Straddle / Point / Flex/ Plank! Partner Balance Tumbling Lines: Front rolls Back rolls on wedge Cartwheels on both sides Hand stand forward rolls Bridge over […]

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Tuesday, November 17 – Daily Workouts

  AFTER SCHOOL PROGRAM 3:00PM TO 5:30PM Snack Break Homework Time Skill Work: Shuttle Run Drills Skill Work Part Two: Target Practice     RUN CLUB @ 4:30 pm Cancelled   MIGHTY MINIS (AGES 3 to 5) @ 5:30 pm – CROSSFIT DAY 40 minutes INTRO: Whiteboard Meeting – CROSSFIT DAY! WARM UP: Animal Walks […]

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Monday, November 16 – Daily Workouts

  FIREPOWER MOMS BOOTCAMP @ 10AM   PRIVATE NURSERY SCHOOL GROUP: MIGHTY MINIS @ 2:00pm 40 minutes INTRO: Whiteboard Meeting – CROSSFIT DAY! WARM UP: Animal Walks SKILL: Seated Pull Up Review, Wall Walk Review, Press Review (PVC pipe) WOD: Stations AMRAP 4 minutes Station #1- Seated Pull Ups x 2 Station #2- Wall Walks […]

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Saturday, November 14 – Daily Workouts

Our thoughts and prayers are with those affected by the tragedy that has hit Paris. Today’s workouts are dedicated to those whose lives were lost. MIGHTY MINIS (AGES 3 to 5) @ 9:00am 40 MINUTES INTRO: Whiteboard Meeting – CROSSFIT DAY! WARM UP: SHIP SHORE! SKILL: Wall Walks – focus on pushing the ground away […]

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Friday, November 13 – Daily Workouts

FIREPOWER MOMS BOOTCAMP @ 10:00am WARM UP: Rowing Sprints 20 second sprints for 5 minutes EMOTM SKILL: Review Movements Below WORKOUT: With a Partner for 20 minutes: 10 DB Push Presses 10 DB Front Squats 10 Russian Twists (holding 1 DB, 10 reps on each side) **every 2 minutes stop and complete 5 burpees each […]

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Thursday, November 12 – Daily Workouts

AFTER SCHOOL PROGRAM @3:00pm JUMP ROPE CLUB @ 4:30pm 30 minutes Single Unders, Double Unders, Cross Overs, Tricks, Partner Jump Rope   YOUTH BOXING @ 5:30pm 45 minutes Speed Footwork Warm Ups , Heaving Bag work, Instructor pad work   CROSSFIT KIDS @ 6:30pm 45 MINUTES INTRO: Whiteboard Meeting WARM UP: Med Ball, Slam Ball, […]

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Tuesday, November 10 – Daily Workouts

  REMEMBRANCE = LEST WE FORGET   Remembrance Day (sometimes known as Poppy Day) is a memorial day observed in Commonwealth of Nations member states since the end of the First World War to remember the members of their armed forces who have died in the line of duty. Remembrance Day is observed on 11 […]

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Monday, November 9 – Daily Workouts

  FIREPOWER MOMS BOOTCAMP @ 10AM WARM UP: 400m Row STRENGTH: 3 sets of 10 back squats WORKOUT: 2 Rounds 50 Push ups 50 T2B 50 Burpees 50 Air Squats 200m Row MOBILITY   PRIVATE NURSERY SCHOOL GROUP: MIGHTY MINIS @ 2:00pm 40 minutes INTRO: Whiteboard Meeting – CIRQUE DAY! WARM UP: OBSTACLE COURSE: Basic […]

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Saturday, November 7 – Daily Workouts

  MIGHTY MINIS (AGES 3 to 5) @ 9:00am 40 MINUTES INTRO: Whiteboard Meeting – CROSSFIT DAY! WARM UP: beach ball pass. Pass the beach ball to the next person in the circle. If it lands on the ground everyone is to complete 5 jumping jacks. RELAYS: In teams using med balls WOD: CrossFit Baseball […]

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Thursday, November 5 – Daily Workouts

AFTER SCHOOL PROGRAM @ 3:00pm   JUMP ROPE CLUB @ 4:30pm CANCELLED   YOUTH BOXING @ 5:30pm 45 minutes Speed Footwork Warm Ups , Heaving Bag work, Instructor pad work *Substitute Coaches: Kiki & Jazz*   CROSSFIT KIDS @ 6:30pm 45 MINUTES INTRO: Whiteboard Meeting WARM UP: Coach’s Choice SKILL: Active Shoulders – Supermans/Hollow Rocks […]

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Wednesday, November 4 – Daily Workouts

CONGRATULATIONS XAINAB ON BEING OUR NOVEMBER ATHLETE OF THE MONTH!   HOMESCHOOL PHYSICAL EDUCATION PROGRAM @ 3:00PM INTRO: Whiteboard Meeting WARM UP: Coach’s Choice SKILL: Movement’s Below WOD: Scrabble WOD 8 MIN AMRAP In Teams with your siblings! Run to the “letter bag” in the middle of the gym floor Count out 7 random letters […]

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Tuesday, November 3 – Daily Workouts

  AFTER SCHOOL PROGRAM 3:00PM TO 5:30PM CrossFit duck, duck, goose move objects from one side of the gym to the other without touching the black mats Princess & Monster Tag   RUN CLUB @ 4:30 pm 30 MINUTES Running Drills, Skills and Games Wall Jumps Over/Unders   MIGHTY MINIS (AGES 3 to 5) @ […]

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Monday, November 2 – Daily Workouts

FIREPOWER MOMS BOOTCAMP @ 10AM WARM UP: Box Obstacle Course CHALLENGE: In Partners…how many burpees can you get in a minute. Work together at the same time. WORKOUT: In Partners…40/30/20/10 OH Plate Walking Lunges Sit Ups Box Jumps When above is finished, complete a 5 minute row MOBILITY   PRIVATE NURSERY SCHOOL GROUP: MIGHTY MINIS […]

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Saturday, October 31 – Happy Halloween!

HAPPY HALLOWEEN & HAPPY BIRTHDAY COACH STEW! Please feel free to wear your costume to workout in today. And don’t forget about our annual FIREPOWER KIDS Halloween Party TODAY @ 2:00pm!   MIGHTY MINIS (AGES 3 to 5) @ 9:00am 40 MINUTES INTRO: Whiteboard Meeting – CIRQUE DAY! WARM UP: Pumpkin Nest CLOWNING: Silly Parade […]

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Thursday, October 29 – Daily Workouts

  AFTER SCHOOL PROGRAM @ 3:00PM – 5:30PM   JUMP ROPE CLUB @ 4:30pm 30 minutes Single Unders, Double Unders, Cross Overs, Tricks, Partner Jump Rope   YOUTH BOXING @ 5:30pm 45 minutes Speed Footwork Warm Ups , Heaving Bag work, Instructor pad work   CROSSFIT KIDS @ 6:30pm 45 MINUTES INTRO: Whiteboard Meeting WARM […]

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Wednesday, October 28 – Daily Workouts – IT’S CIRCUS DAY!

HOMESCHOOL PHYSICAL EDUCATION PROGRAM @ 3:00PM – CIRQUE DAY!   AFTER SCHOOL PROGRAM 3:00PM TO 5:30PM ACRO CLUB @ 4:30 – 30 minutes Tuck / Pike / Straddle / Point / Flex/ Plank! Partner Balance Tumbling Lines: Front rolls Back rolls on wedge Cartwheels on both sides Hand stand forward rolls Bridge over crash mat, […]

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Tuesday, October 27 – Daily Workouts

  AFTER SCHOOL PROGRAM 3:00PM TO 5:30PM Broom stick races Pumpkin Scavenger Hunt Pin the Bat on the Frankenstein   RUN CLUB @ 4:30 pm 30 MINUTES Running Drills, Skills and Games   MIGHTY MINIS (AGES 3 to 5) @ 5:30 pm – CROSSFIT DAY 40 minutes INTRO: Whiteboard Meeting – CIRQUE DAY! WARM UP: […]

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Monday, October 26 – Daily Workouts

FIREPOWER MOMS BOOTCAMP @ 10AM WARM UP: Plate Push Relays SKILLS: Back Squat 5 x 5 WORKOUT: 12 min = 2,4,6,8 etc Wall Balls Box Jumps MOBILITY   PRIVATE NURSERY SCHOOL GROUP: MIGHTY MINIS @ 2:00pm 40 minutes INTRO: Whiteboard Meeting – CIRQUE DAY! WARM UP: Eagles Nest CLOWNING: Silly Parade March OBJECT MANIPULATION: Rola […]

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Saturday, October 24 – Daily Workouts

MIGHTY MINIS (AGES 3 to 5) @ 9:00am 40 MINUTES INTRO: Whiteboard Meeting – CROSSFIT DAY! WARM UP: Pass the Pumpkin Relay The first person passes the pumpkin OVER his/her head to the next person in line. The next person passes the pumpkin UNDER his/her legs to the next person and so on. When you […]

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Friday, October 23 – Daily Workouts

FIREPOWER MOMS BOOTCAMP @ 10:00am WARM UP: Row Race…Get as close to 150m as possible. Over/under meters = x # sprints SKILL: Review Movements Below WORKOUT: 20 minutes. 1 minute of work/ 1 minute of rest = 2 rounds Ball Slams Knee Raises Walking Lunges Wall Balls Box Jumps   AFTER SCHOOL PROGRAM After School […]

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Thursday, October 22 – Daily Workouts

Coach Kingsley showing a little jump rope technique!   JUMP ROPE CLUB @ 4:30pm 30 minutes Single Unders, Double Unders, Cross Overs, Tricks, Partner Jump Rope   YOUTH BOXING @ 5:30pm 45 minutes Speed Footwork Warm Ups , Heaving Bag work, Instructor pad work   CROSSFIT KIDS @ 6:30pm 45 MINUTES INTRO: Whiteboard Meeting WARM […]

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Wednesday, October 21 – Daily Workouts

HOMESCHOOL PHYSICAL EDUCATION PROGRAM @ 3:00PM – CROSSFIT DAY! WARM UP: Bullseye SKILL: Deadlift / Kip Swings WOD: ROLL the Dice! = 7 minutes 1 = 5 Deadlifts 2 = 5 Burpees 3 = 1 Lap Around Cone Track 4 = 5 Kip Swings 5 = 5 Sit Ups 6 = High Five your Friends […]

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Daily Workouts – Tuesday, October 20

AFTER SCHOOL PROGRAM 3:00PM TO 5:30PM   RUN CLUB @ 4:30 pm 30 MINUTES Running Drills, Skills and Games   MIGHTY MINIS (AGES 3 to 5) @ 5:30 pm – CROSSFIT DAY 40 minutes INTRO: Whiteboard Meeting – CROSSFIT DAY! WARM UP: Pass the Pumpkin Relay The first person passes the pumpkin OVER his/her head […]

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Monday, October 19 – Daily Workouts

FIREPOWER MOMS BOOTCAMP @ 10AM WARM UP: Coach’s Choice SKILLS: Barbell Strict Press WORKOUT: 15 minute time camp: In partners 50 cal row 30 sit ups 20 barbell strict press MOBILITY   PRIVATE NURSERY SCHOOL GROUP: MIGHTY MINIS @ 2:00pm 40 minutes INTRO: Whiteboard Meeting – CROSSFIT DAY! WARM UP: Pass the Pumpkin Relay The […]

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Saturday, October 17 – Daily Workouts

  MIGHTY MINIS (AGES 3 to 5) @ 9:00am 40 MINUTES WARM UP: Obstacle Course Basic training: Crawl under tunnels, Swing on the rope, Climb over a “wall” GAME/CONDITIONING: Circus Tag – Hold a superman or hollow rock position when frozen, and someone must tag you to become free CIRQUE STATIONS: Low Bar Holds & […]

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Friday, October 16 – Daily Workouts

FIREPOWER MOMS BOOTCAMP @ 10:00am Barbell Bootcamp!! WARM UP: EMOTM 12 minutes 15 Thrusters (#15 – #35) 10 Sit Ups 5 Burpee over Bar SKILL: Hang Clean WORKOUT: In Partners: Complete as a team: 1000m Row 100 Hang Cleans (#15 – #35) Once complete, then must complete: 1000m Run 100 Single Unders   AFTER SCHOOL […]

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Thursday, October 15 – Daily Workouts

AFTER SCHOOL PROGRAM 3:00PM – 5:30PM   JUMP ROPE CLUB @ 4:30pm 30 minutes Single Unders, Double Unders, Cross Overs, Tricks, Partner Jump Rope   YOUTH BOXING @ 5:30pm 45 minutes Speed Footwork Warm Ups , Heaving Bag work, Instructor pad work CROSSFIT KIDS @ 6:30pm 45 MINUTES INTRO: Whiteboard Meeting WARM UP: Pumpkin Relays […]

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Wednesday, October 14 – Daily Workouts = CIRCUS DAY!

HOMESCHOOL PHYSICAL EDUCATION PROGRAM @ 3:00PM AFTER SCHOOL PROGRAM 3:00PM TO 5:30PM   ACRO CLUB @ 4:30 – 30 minutes Tuck / Pike / Straddle / Point / Flex/ Plank! Partner Balance Tumbling Lines: Front rolls Back rolls on wedge Cartwheels on both sides Hand stand forward rolls Bridge over crash mat, kick off   […]

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Tuesday, October 13 – Daily Workouts

  AFTER SCHOOL PROGRAM 3:00PM TO 5:30PM   RUN CLUB @ 4:30 pm 30 MINUTES Running Drills, Skills and Games   MIGHTY MINIS (AGES 3 to 5) @ 5:30 pm – CIRQUE DAY 40 MINUTES WARM UP: Obstacle Course Basic training: Crawl under tunnels, Swing on the rope, Climb over a “wall” GAME/CONDITIONING: Circus Tag […]

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Saturday, October 10 – Daily Workouts

MIGHTY MINIS (AGES 3 to 5) @ 9:00am 40 MINUTES INTRO: Whiteboard Meeting – CROSSFIT DAY! WARM UP: Bubble Wrap Jumping Warm Up FOCUS: Monkey Hang WOD: 5 mins 5 Burpee onto plate hop 5 Monkey Hangs 5 Spins GAME: Hot Lava Tag…space lily pads and rings around the gym floor. These are the safe […]

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Thursday, October 8, 2015

AFTER SCHOOL PROGRAM 3:00pm to 5:30pm   JUMP ROPE CLUB @ 4:30pm 30 minutes Single Unders, Double Unders, Cross Overs, Tricks, Partner Jump Rope YOUTH BOXING @ 5:30pm 45 minutes Speed Footwork Warm Ups , Heaving Bag work, Instructor pad work CROSSFIT KIDS @ 6:30pm 45 MINUTES INTRO: Whiteboard Meeting WARM UP: Circle sprawl: Kids […]

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October 6 – Daily Workouts

  AFTER SCHOOL PROGRAM 3:00PM TO 5:30PM   RUN CLUB @ 4:30 pm 30 MINUTES Running Drills, Skills and Games   MIGHTY MINIS (AGES 3 to 5) @ 5:30 pm 40 MINUTES INTRO: Whiteboard Meeting – CROSSFIT DAY! WARM UP: Bubble Wrap Jumping Warm Up – Have kids run, jump and be silly to the […]

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October 5 – Daily Workouts

HAPPY 4TH BIRTHDAY COLESON! FIREPOWER MOMS BOOTCAMP @ 10:00am 45 minutes WARM UP: Coach’s Choice SKILL: Review movements below WORKOUT: 15 minutes with a Partner 20 Wall Balls 20 Push Ups 20 Knee Raises/Toes to Bar MOBILITY: Shoulder PRIVATE NURSERY SCHOOL GROUP: MIGHTY MINIS @ 2:00pm 40 minutes INTRO: Whiteboard Meeting – CIRCUS DAY! WARM […]

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October 3 – Daily Workouts

MIGHTY MINIS (AGES 3 to 5) @ 9:00am 40 MINUTES INTRO: Whiteboard Meeting WARM UP: 3 – 5 min Silly Walks Silly Runs Silly Jumping Jackis FOCUS: Angry Gorilla Back – Deadlifts Long Arms Chest Up Feet Flat WOD: Deadlift Conga Line – 4 Minute Amrap Cone 1 : 1 Angry Gorilla Back Cone 2: […]

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October 2 – Daily Workouts

Coach’s Choice Day! FIREPOWER MOMS BOOTCAMP @ 10:00am   AFTER SCHOOL PROGRAM After School to 5:30pm   CROSSFIT JUNIOR VARSITY @ 5:30pm 60 minutes

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October 1 – Daily Workouts

  AFTER SCHOOL PROGRAM  School Pick up to 5:30pm   JUMP ROPE CLUB @ 4:30pm 30 minutes Single Unders, Double Unders, Cross Overs, Tricks, Partner Jump Rope   YOUTH BOXING @ 5:30pm 45 minutes Speed Footwork Warm Ups , Heaving Bag work, Instructor pad work   CROSSFIT KIDS @ 6:30pm 45 MINUTES INTRO: Whiteboard Meeting […]

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September 30 – Daily Workouts

Welcome back Coach Rebecca! HOMESCHOOL PHYSICAL EDUCATION PROGRAM @ 3:00PM CIRCUS DAY! WARM UP: Cardio Warm Up and Partner Balance CIRCUS STATIONS: Rotations on aerial apparatus Training using rope or silks in plank position, climb from laying down position Tuck to needle position rotations from front to back and back to front Trapeze! STRETCH AND […]

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September 29 – Daily Workouts

  AFTER SCHOOL PROGRAM 3:00PM TO 5:30PM   RUN CLUB @ 4:30 pm 30 MINUTES Running Drills, Skills and Games   MIGHTY MINIS (AGES 3 to 5) @ 5:30 pm 40 MINUTES INTRO: Whiteboard Meeting – CIRCUS DAY! WARM UP: animal walks SKILL WORK: throwing and catching scarves and balancing on one foot CONDITIONING: 5 […]

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September 28 – Daily Workouts

FIREPOWER MOMS BOOTCAMP @ 10:00am 45 minutes WARM UP: Coach’s Choice SKILL: KB Sumo Deadlift High Pull WORKOUT: w/ a Partner. One person working at a time 6 ROUNDS 14 KB SDHP 14 Box Dips / Paralette Dips (Ring Dip Progression) After each round, one partner much complete 4 sprints MOBILITY: Extended Crab, Bridge, Downward […]

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September 27 – Daily Workouts – Cirque Parent & Tot Day!

CIRQUE PARENT & TOT (AGES 12months to 36 months) @ 9:50am 40 MINUTES WARM UP: Exploration – grab a toy object and play with it as a warm up. Explore how it moves, feels, and sounds. If steady enough, get baby to use as an anchor for standing. MOVEMENT: Set Up: have various mats, wedges, […]

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September 26 – Daily Workouts

SATURDAY SEPTEMBER 26 MIGHTY MINIS (AGES 3 to 5) @ 9:00am 40 MINUTES INTRO: Whiteboard Meeting – CROSSFIT DAY! WARM UP: Scatterball Scatter balls around the room. Kids start in a tight circle in the middle of the room. On trainer’s cue kids run to find a ball, do one burpee and bring it back […]

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September 25 – Daily Workouts

FRIDAY, SEPTEMBER 18 WELCOME  CrossFit Jr. Varsity GUEST COACH Danial Sonsini – Regional Athlete Competitor, CrossFit L1 & L2 certified. FIREPOWER MOMS BOOTCAMP @ 10:00am 45 minutes WARM UP: Run / Team Tire Flipping / Wall Jump = 5 minutes SKILL: Review below WORKOUT: In Two Groups A) 5 minute AMRAP 15 Knee Raises 2 […]

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September 24 – Daily Workouts

THURSDAY, SEPTEMBER 24 JUMP ROPE CLUB @ 4:30pm 30 minutes Single Unders, Double Unders, Cross Overs, Tricks, Partner Jump Rope   YOUTH BOXING @ 5:30pm 45 minutes Speed Footwork Warm Ups , Heaving Bag work, Instructor pad work   CROSSFIT KIDS @ 6:30pm 45 MINUTES INTRO: Whiteboard Meeting WARM UP: Coach’s Choice SKILL: Squat w/ […]

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September 23 – Daily Workouts

WEDNESDAY, SEPTEMBER 23 HOMESCHOOL PHYSICAL EDUCATION PROGRAM @ 3:00PM WARM UP: Scatterball Scatter Lacrosse balls around the room. Kids start in a tight circle in the middle of the room. On trainer’s cue kids run to find a Lacrosse ball, do one burpee and bring it back to the middle. FOCUS: Box Jumps/Step Ups – […]

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September 22 – Daily Workouts

TUESDAY, SEPTEMBER 22   AFTER SCHOOL PROGRAM 3:00PM TO 5:30PM   RUN CLUB @ 4:30 pm 30 MINUTES Running Drills, Skills and Games   MIGHTY MINIS (AGES 3 to 5) @ 5:30 pm 40 MINUTES INTRO: Whiteboard Meeting – CROSSFIT DAY! WARM UP: Scatterball Scatter Lacrosse balls around the room. Kids start in a tight […]

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September 21 – Daily Workouts

MONDAY, SEPTEMBER 21, 2015   FIREPOWER MOMS BOOTCAMP @ 10:00am 45 minutes WARM UP: Speed Row. Review rowing technique…then put into teams, put the clock on…goal is to get as many meters as possible per team in 8 minutes, must rotate every 250m. WORKOUT: Teams of 3 or 4…10 minute AMRAP 10 CAL ROW 10 […]

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September 19 – Daily Workouts

SATURDAY SEPTEMBER 19 MIGHTY MINIS (AGES 3 to 5) @ 9:00am 40 MINUTES INTRO: Whiteboard Meeting WARM UP: •    Obstacle Course •    Follow the leader Animal Walks •    Parade with Scarves and Ribbons CIRQUE STATIONS: •    White Silks •    Low Bars •    Circus Toys GAME:  Ship Shore FPK FIT KIDS @ 10:00am 45 minutes WARM […]

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September 18 – Daily Workouts

FRIDAY, SEPTEMBER 18 FIREPOWER MOMS BOOTCAMP @ 10:00am 45 minutes WARM UP: 10 Running Laps around the gym/building (use fence) Dynamic Stretching – Lunge, Inch Worm, Grass Hopper… WORKOUT 1: AMRAP 10 10 box jumps 20 knee raises 20 Single Skips 10 sit ups WORKOUT 2: AMRAP 8 with a partner, one person completes the […]

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September 17 – Daily Workouts

THURSDAY, SEPTEMBER 17   JUMP ROPE CLUB @ 4:30pm 30 minutes Single Unders, Double Unders, Cross Overs, Tricks, Partner Jump Rope     YOUTH BOXING @ 5:30pm 45 minutes Speed Footwork Warm Ups , Heaving Bag work, Instructor pad work   CROSSFIT KIDS @ 6:30pm 45 MINUTES INTRO: Whiteboard Meeting WARM UP: Musical Burpee Rings […]

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September 16 – CIRCUS DAY

WEDNESDAY, SEPTEMBER 16 – CIRCUS DAY INTRODUCING ATHENA! Athena Lamarre has been teaching circus, theatre and yoga to children and youth for the last 10 years. She has been teaching at Harbourfront Centre for the past decade, and has taught workshops in schools, studios and community centres in both Toronto and New York City. Her […]

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September 15 – Daily Workouts

TUESDAY, SEPTEMBER 15     AFTER SCHOOL PROGRAM 3:00PM TO 5:30PM   RUN CLUB @ 4:30 pm 30 MINUTES Running Drills, Skills and Games   MIGHTY MINIS (AGES 3 to 5) @ 5:30 pm 40 MINUTES INTRO: Whiteboard Meeting WARM UP: Obstacle Course Follow the leader Animal Walks Parade with Scarves and Ribbons CONDITIONING: CIRQUE […]

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September 14 – Daily Workouts

MONDAY, SEPTEMBER 14   FIREPOWER MOMS BOOTCAMP @ 10:00am 45 minutes WARM UP: EMOM 10 Odd: 10 Slam Balls = 15 second plank Even = 15 KB Swings + 15 second plank WORKOUT: In Partners – 5 ROUNDS Person one completes one round of… 12 Box Jumps 6 KB Push Press 9 Goblet Squats While […]

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Sunday September 13 – Daily Workouts

SUNDAY SEPTEMBER 13 CIRQUE PARENT & TOT (AGES 12months to 36 months) @ 9:50am 40 MINUTES WARM UP: Exploration – grab a toy object and play with it as a warm up. Explore how it moves, feels, and sounds. If steady enough, get baby to use as an anchor for standing. MOVEMENT: Set Up: have […]

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September 12 – Daily Workouts

SATURDAY SEPTEMBER 12 MIGHTY MINIS (AGES 3 to 5) @ 9:00am 40 MINUTES INTRO: Whiteboard Meeting WARM UP: Coloured Ring Freeze Plank Place coloured rings around the gym. While the music plays, the kids are running around the gym. When the music stops, they must run to a ring and hold a plank. FOCUS: Plank […]

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September 11 – Daily Workouts

FRIDAY, SEPTEMBER 11   FIREPOWER MOMS BOOTCAMP @ 10:00am 45 minutes Remembering 911 WARM UP: Thunderstruck Burpees As one entire team 2001 Meter Row “Buy-In” 9 Rope Climbs 11 Burpees 2977 Meter Row “Cash-Out” 2001 -year 4 – Number of planes 9 – month 11 – day 2977 – number of lives lost AFTER SCHOOL […]

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September 10 – Daily Workouts

THURSDAY, SEPTEMBER 10   JUMP ROPE CLUB @ 4:30pm w/ Coach Kingsley 30 minutes Single Unders, Double Unders, Cross Overs, Tricks, Partner Jump Rope   YOUTH BOXING @ 5:30pm w/ Coach Kingsley 45 minutes Speed Footwork Warm Ups , Heaving Bag work, Instructor pad work   CROSSFIT KIDS @ 6:30pm w/ Coaches Jodi, Karoline and […]

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September 9 – CIRCUS DAY!

WEDNESDAY, SEPTEMBER 9 – CIRCUS DAY   AFTER SCHOOL PROGRAM 3:00PM TO 5:30PM   ACRO CLUB @ 4:30 – 30 minutes Coach Marsha Tuck / Pike / Straddle / Point / Flex/ Plank! Partner Balance Tumbling Lines: Front rolls Back rolls on wedge Cartwheels on both sides Hand stand forward rolls Bridge over crash mat, […]

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September 8, 2015

TUESDAY, SEPTEMBER 8, 2015 WELCOME BACK ATHLETES!   AFTER SCHOOL PROGRAM 3:00PM TO 5:30PM    RUN CLUB @ 4:30 pm W/ Coach Karo 30 MINUTES Running Drills, Skills and Games   MIGHTY MINIS (AGES 3 to 5) @ 5:30 pm w/ Coach Karo & Coach Will 40 MINUTES INTRO: Whiteboard Meeting WARM UP: Coloured Ring […]

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