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
PRIVATE NURSERY SCHOOL GROUP: MIGHTY MINIS @ 2:00pm
INTRO: Whiteboard Meeting – CROSSFIT DAY!
WARM UP: balloon keep up. Keep balloon in the air. When it touches the ground, 5 jumping jacks.
RELAYS: In teams using med balls
WOD: CrossFit Baseball
- 1st base: 5 jumping jacks
- 2nd base: 5 ball slams
- 3rd base: 5 sec bar hang
- Home plate: 5 squats
GAME: farmers and lumberjacks
AFTER SCHOOL PROGRAM @ 3:00pm
- Animal Ninjas / Musical Med Balls / Limbo – How low can you go?
- Kids vs. Coaches Challenge – 30 sec max burpees
- Wax museum (hold a stretch while frozen)
- Red River
FUN FIT GIRLZ @ 5:30PM
Boxing with Guest Coach Joyce!
FIT BOYS @ 6:30PM
Boxing with Guest Coach Kingsley!
CROSSFIT JUNIOR VARSITY @ 7:30PM
WARM UP: Coach’s Choice
STRENGTH: Power Cleans 5×5
WOD: 15.5 TEENS RX & SCALED
27 – 21 – 15 – 9
- Cal Row
- Thrusters (25lbs– 55lbs)
CHALLENGE/SKILL: Athlete’s Choice