News

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 […]

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 […]

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 […]

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 […]

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 […]

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/ […]

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 – […]

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 […]

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 […]