HALLOWEEN PARTY TONIGHT (Tuesday)!

Halloween Party tonight at Hydro! Bring your family and friends for FREE! The fun starts at 7:00PM!

Sunday 10.25.14

Warmup
3X or 4:00
5 Ball Slams => Carioca => 5 Slow Squats => 5 Monkey Hangs => 5 Burpees => Backwards Crab Walk => 5 Jump Ropes

Skill
Pull-Ups

Workout
3/5 Jumping Ring Muscle-Ups
6/10 Squats
9/15 Situps


Game
CrossFit Pin Guard

Saturday 10/25/14

Saturday 10/25/14

Warmup
200m Run => 15/10 Jumping Jacks => 10/5 Squats => 100m Run => 10/6 Lunges => 10 Arm Circles =>  50m Run => 1 Cartwheel + 1 Forward Roll

Skill
Rope Climb

Workout
6/10 min Amrap
Row 250m / 10 pulls
Army Crawl
Rope Climb/Rope Hold
Army Crawl
6/3 Push-ups

Game:
Open Gym

Sunday Workout

Warm up 

3x or 5:00
3 handstand attempts => 10 arm circles forward => 10 arm circles backward => forward roll => 5 jumping squats = 3 jumping muscle ups => 10 sec hollow hold => 6 broad jumps=> 10 jumping jacks => 50-meter high-knee skip

Skill 

Pre-teen/teen: clean and jerk

Elementary: Burpee box/plate jump 

Workout 

10:00 AMRAP 

5 clean and jerks

5 jumping muscle ups 

5 hollow hold/superman on floor 

Game 

Hot Potato – Sit in a circle and, with music playing, pass a ball or beanbag to the person next to you. When the music stops, the child holding the “hot potato” does 3 reps of an exercise. Pass the potato; no throwing.

Saturday Workout

Warm Up

3x or 5:00
5 tuck jumps => 5 walking lunges => 5 jumping jacks => forward roll => 5 perfect squats => army crawl => plank => monkey hangs

Skill

Pre-Teen/Teen: Clean and Jerk

Elementary: Jump Rope/Box jumps

Workout

WOD: 12 Minute AMRAP
5 Ring Rows (one ring per kid, underhanded grip)

7 Pushups
9 Jump Ropes
100 m run

Game

Frogger

Sunday, Sunday, Sunday!

Warmup
Tabata Lunges, Broad Jumps, Bear Crawl, Jumping Jacks


Skill
Teen/Pre-Teen - Clean and Jerk
Elementary - Squat

Workout
3 hang power clean and jerk (5#-15#) (Pre-Teen
3 bean bag snatch (Elementary)
3 Burpees
Run to the rig and back

Game
Frogger

Saturday 10.11.14

Warmup
50 m run - Crab walk - 5 squats - wall walk - 5 jumping knees to chest - forward roll - rope swing


Skill
Pushup (Elbows in)

Workout
3 Toes to Rings
Through the Gauntlet
Wall Walk

Game
CrossFit Dodge Ball

October Schedule Updates

October Schedule Updates!

Mark your calendars! We have a couple exciting opportunities for our kids to participate in at Hydro!

Tuesday, October 14th
No kids classes. James and Megan have conferences all evening. Unfortunately we both work in the same district, and we have parent/teacher conferences the same night.

Tuesday, October 21st
It's that time of year again!

CFH will hold its annual Barbells for Boobs breast cancer fundraiser on the evening of Tuesday, October 21st from 4-7pm...

We are looking to raise funds for the education, screening and treatment for breast cancer since October is breast cancer awareness month...

We would like to contribute to the national organization set up for this specific event as well as raise funds for a local area coalition...

All kids are welcomed to come in and help fundraise with us for this one!

The workout will be:
Elementary will do 30 Burpee Box Jumps (6-12") for time
Pre-Teen will do 30 Hang Clean & Jerks w/ 15-35# for time

ALL CROSSFIT COMMUNITY MEMBERS AND FAMILY AND FRIENDS ARE WELCOME FOR THIS EVENT!

Tuesday, October 28th
See flyer below!!

Tuesday10.7.14

Warmup
10 arm circles - bear crawl - 5 slow squats - lily pad jumps - 10 jumping jacks - cartwheel and forward roll - 5 hollow hold/supermans - 5 box jumps

Skill
Clean and Jerk

Workout
5:00
3 pullups
6 pushups
9 air squats
*each minute on the minute perform 1 50 meter run

Game
CrossFit Freeze Tag

Sunday Workout

Warm-Up
3x or 5:00
3 Vertical jumps => Forward roll => 10 arm circles forward => 10 arm circles backward => 5 super slow squats => 3 broad jumps => 25 m high knee skip => 25 m back pedal

Skill
Skin the cats 

Workout 
8:00-10:00 AMRAP 
4 pull ups 
8 front squats 
50 m high knee skip 

Game 
CrossFit Kids Basketball- Kids get 3 attempts to shoot a ball into an inverted box (stacked on another box for height). Every time a basket is made, all of the kids run a victory lap around the work area. 

Saturday Workout

Warm-Up 
3 Rounds
1 Wall Walk
Animal Walk
10 Jumping Jacks
10 Jump Squats

Skill
Rowing

Workout
Pre-Teen 
10:00 AMRAP
5 wall balls
10 lunge steps with medicine ball
200m row

Elementary
AMRAP at each station
**1 minute at each station** (Two times through)

1. Tire Flip + Jump in & Out (flip tire, jump in the middle, jump out – that’s one rep.)
2. Burpees
3. Wall walks/Wall kick ups
4. Side to side jumps (over hurdle)
5. Squats 

Game
Four Square CrossFit King Pin