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
Snack Time / Homework Time/ Brain Fun
WOD: 5 minutes
- 4 Box Jumps
- 4 Burpees
- 4 Sprints of the Gym
- After each round – get a “game chip” to keep in your zone
FUN FIT GIRLZ @ 5:30PM
INTRO: Whiteboard – Team Work Day!
WARM UP: Super Obstacle Course
SKILL SESSION: How to pick up a weighted plate
TEAM CHALLENGE: Put girls into two teams:
- 1)“Carry the load”: team members must carry weight plates (1 at a time) from one end of gym to other. They must stop at each station (4 stations) and compete the work. They can choose to put the plate down or hold:
- Station 1- 5 air squats
- Station 2 – 5 burpees
- station 3 – 5 sit ups
- Station 4 – 5 push ups
- When athletes get to other side of gym – they put the weights on the ground and run back to start to tag teammate
- Challenge is over when all the plates at other end.
- 2) Now have the girls on one team…do a ball pass over under from one end to the next for time. Repeat and try to beat previous time. Can do side to side passes as well.
- Plank Relay…all girls hold a plank…jump overs from start to finish to complete length of the gym.
GAME: Girlz Choice – Freeze Dance?
FIT BOYS @ 6:30PM
Coach Stew has returned! And has something special up his sleeve!
CROSSFIT JUNIOR VARSITY @ 7:30PM
WARM-UP: Coach’s Choice
WOD 1: 2 ROUNDS
- 10 box step-ups/jumps
- 15 kettlebell swings
WOD 2: 10 minute AMRAP
- 5 one-arm dumbbell hang power clean,
- 5 one-arm dumbbell walking lunges
- Switch arms and repeat
- 10 toes-to-bar
CHALLENGE: Athlete’s Choice