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