News

October 1 – Daily Workouts

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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

FOCUS: Wall Ball Shots / Rope Climbs

WOD: 5 Rounds

  • 1 Rope Climb/3 Beginner Rope Climbs
  • 5 Target Wall Ball Shots
  • 5 Side to Side Hops
  • 5 Tire Flips (small car tires)
  • 5 Sit-ups

MOBILITY

GAME: Tarzan & Jane. Set up a accordion gym mat upright near a rope. Kids swing from the rope to try to knock over the mat.

 

CROSSFIT PRETEEN / JUNIOR VARSITY @ 7:30pm

60 minutes

WARM UP: Coach’s Choice

SKILL: Med Ball Clean

WOD: AMRAP: 12 minutes

  • 25m Bumper Plate Push
  • 25 Medicine Ball Cleans
  • 15 Toes-to-Bar

MOBILITY: Downward Dog. Upward Dog. Child’s Pose.

CHALLENGE: Overhead Backward Med Ball Throw for distance!