News

Tuesday, August 2 – Daily Workouts

2016-07-18 14.01.40

JR.Firefighter Camp 9:00am to 4:00pm

 

MIGHTY MINIS (AGES 3 to 5) @ 5:30 pm – 6:10

WARM UP: Move around the cones and freeze!

Skill: Jack in the box squats: Slowly squat winding up the jack in the box and then spring out and jump as high as you can.

WOD: 5 min Amrap

  • 3 squats
  • 5m crab walk
  • 3 tuck jumps
  • 5m bear crawl

GAME!

 

CROSSFIT KIDS (Ages 6 to 9) @ 6:30pm

45 MINUTES

INTRO: Whiteboard Meeting – **Review FPK behavior and safety rules** daily

Warm up: Animal relay races

Skill: Goblet Squats

WOD: 3 Rounds:

  • 15 Kettle Bell Swings
  • 10 Box Jump Overs
  • 5 Goblet Squats

Game: Kid’s choice!

 

CROSSFIT PRETEEN (Ages 10 to 13) @ 7:30pm

60 MINUTES

WARM UP:

  • 10m Broad Jumps
  • 10 Mt. Climbers
  • 10m Bear crawl
  • 10 Mt. Climbers
  • 10m Lunges
  • 10 Mt. Climbers

Skill focus: Thrusters increasing weight with proper form.  This is intended to be a warm-up to the working weight for the work-out. Weight will be 45/35 or less.

WOD: 5 ROUNDS

  • 200m Run
  • 9 Thrusters
  • 6 Pull-ups

GAME: Beach Ball Keep up with 2 balls! Each time the ball hits the ground, the entire group must do 4 Tuck Jumps.

Mobilize!