Saturday Workout

Warm-up 
CrossFit Baseball 

Skill 
Squat 

Workout 
5 X for Skill/Weight 
2 Overhead Squats
1 Hanging 360 on Bar/Rings
4 Front Squats 
1 Hanging 360 on Bar
6 Back Squats 
1 Hanging 360 on Bar/Rings 

Game
Baseball 

Saturday Workout

Warm-Up
3x or 5:00
Bear crawl around obstacles => 10 lunges => 10 one-legged side-to-side hops, each leg => 3 broad jumps => 50-meter high-knee skip => 50-meter back pedal

Skill 
Hang Power Clean 

Workout 
8:00/6:00 AMRAP 
3 Hang Power Cleans 
6 Toes to Bar
9 Jump Rope attempts 

Game 
Cone Blaster 

Tuesday Workout

Warm-Up:
3x or 5:00
Bear crawl around obstacles => 5 super-slow squats => lunges => 5 jump and spins => speed ladder =>3 Burpees =>pocket kickers

Skill
Snatch

Workout:Med Ball Relay Races 

We will divide into two (or more) teams. Markers will be placed 25M and 50M away from the start line. The first person in line will take med ball #1 and drop it off at the first marker and run back. The same person will run back and grab med ball #2 and place it at the second marker. When the first person gets back, the second person in line will be responsible for moving both balls back to the start line. Alternate until all team members have gone. We will have an AMRAP contest between the two (or more) teams. The people waiting in line will be required to hold a 15 second plank while waiting in line.

Game: 
Dodgeball 

Saturday Workout 11:30AM-12:15PM ONLY!!!

Don't forget just ONE workout today for all ages!! Come join in on the fun from 11:30AM-12:15 PM! 

**Just a reminder, we will NOT have any kids classes on Sunday. We will resume a normal schedule on Tuesday night. 

Warm-Up:
3 Minute AMRAP 
20 High Knees 
20 Butt Kicks 
10 Elbow to Hand Planks

Skill/Workout:
OBSTACLE COURSE FUN! 

Movements will include, but will not be limited to the following: 
1. Forward Roll/Cartwheel 
2. Over/unders
3. Ball over shoulder tosses ("stone" throws) 
4. Skin the cat (Ring swings)
5. Monkey swings
6. Lily Pad leaps 
7. Army Crawl
8. Tuck Jumps
9. Squats
10. Lunges 

Game: 
Dodgeball 

Tuesday Workout

Warm-up 
Musical Medicine Ball

Skill 
"Stone" throws

Workout
8:00 AMRAP
1 Wall Walk 
3 "Stone" throws
5 Bar jumps 

Game
Kickball

Sunday Workout

Warm-Up

Plank-roll-overs => Rope swing => Lunges => Karioka

Skill

Skin the cats

Workout

10/3 Squats

5 Box Jumps/10 M Bear Crawl

10 M Farmer's Carry

Game

Mat Attack

 

Saturday Workout

Hey everyone! Come on in this morning to CrossFit Hydro Kids for a guaranteed awesome time this morning. If you haven't been in with us before, we'd love to have you come check us out and your first class is always free. Here's what's going on!

Warmup
5 X or 3 minutes

10/5 Jump Rope, 5/3 Squat, 2 X Cartwheel, Speed Ladder (Pre-teen and Teen)

Skill
Power Clean

Workout
10:00/6:00 Amrap

5/3 Sit-ups, 10/3 Burpees, 100/50 M run


Game
Cone Ball

Tuesday Workout!

Hey, come check us out during our first ever weekday class! Your first class is free!!

Warm-up
3:00 amrap

5/8 Mountain Climbers => 10 M run => 5/8 Jump Ropes => 10 M run => 5/8 Squats => 2 Forward Rolls =>5/8 Jumping Jacks => up and over the mountain

Skill
Deadlift

Workout
5:00/8:00 amrap

5 non-weighted/8 weighted lunges
5/8 Hang Power cleans
5/8 Pull-ups

Game
The Target of Doom!

Sunday Workout

Warm-Up
2 Burpees
Lily pad leap
5 squat jumps
3 box jump overs
Bear crawl
1 Handstand kick-up/hold

Skill
Rope Climb

Workout
8:00 AMRAP
100/200 m row
5 jumping muscle ups

Game
Kickball OR Dodgeball

Saturday Workout

Warm-Up 
CrossFit Baseball (1 inning) 
1st Base=5 tuck jumps
2nd Base=5 squats
3rd Base=Bar Hangs
Home=Forward Roll



Skill 
Deadlift 

Workout 
5 Rounds
45 sec Jump Rope
45 sec Superman/Hollow Hold
45 sec Lunges 
45 sec Deadlift
60 sec rest

Game 
Cone Blaster 
Bar Wars 

UPDATED CLASS SCHEDULE!

ATTENTION PARENTS! UPDATED CLASS SCHEDULE!

Starting Tuesday, June 3rd we will be adding an additional kids class for each kids group every Tuesday night! See below for the updated class schedule! We'd LOVE to see you three times a week!

Tuesdays
Elementary 7:00 PM-7:45 PM
Pre-Teen/Teen 7:45 PM-8:30 PM

Saturdays
Pre-Teen/Teen 11:30 AM-12:15 PM
Elementary 12:15 PM-1:00 PM

Sundays
Pre-Teen/Teen 9:30 AM-10:15 AM
Elementary 10:15 AM-11:00 AM

Sunday Workout

Warm-Up
1 push up 
shuffle 
5 squats 
Army crawl 
Agility Ladder 
Bear Crawl 
1 Wall Walk or Handstand 

Skill 
Pull ups 

Workout
8:00 AMRAP
1 Med Ball Throw
3 pull ups
5 Sandbag Jumps

Game
Musical Medicine Ball