Saturday 2.7.15

Warm Up
Bananas (hollows), Superman, and L's
“Banana Game”- kids bear crawl in a large circle to music. When coach stops the music and yells out a position (i.e. banana, Superman, L) kids quickly transition into place.

Skill 
Teen-Hang Power Clean
Elementary-Box Jumps

Workout

8:00 AMRAP
1 Wall Walk
3/5 Deadlifts
10 sec L sit hold 

Game
Trash on My Yard
Divide the class into two teams. Each team has their “yard” with various equipment on it (Cones, plates, balls etc). At “go” kids must move equipment on their yard to the other side as fast as possible. The game continues until coach yells time! Teams must work together to have less trash on their yard than the other team when time runs out.

Tuesday 2.3.15

Warmup
Tabata: air squat, jumping high knees, jump rope, pushup

Skill:
Teen - Hang power clean
Elementary - broad jump

Workout:
Teen - 8:00 amrap
250M row
5 hang power cleans - 45/65
10 med ball slams 10/14
1 wall walk

Elementary - 8:00 amrap
4 box jumps
4 toes to bar
4 pushups

Game
Open gym

Sunday 2.1.15

SNOW DAY!

No power at the gym. We are going to have to cancel all Sunday classes. Go outside and play in the snow instead! See you all on Tuesday night :)

Saturday 1.31.15

Warm-up
4/8 jumping lunges => over the hurdles => 4/8 jumpropes => lily pad jumps => 2 pullups => bear crawl => 5 second plank hold => 1 forward roll

Skill
Rope climbs / seated rope climbs

Workout
10 min amrap

1 rope climb / seated rope climb / 5 sec rope hold
2 burpees
3 pullups / jumping pullups
   walking lunge to the wall and back

Game
CrossFit Sideline Soccer
(We didn't get to do this one on Tuesday so we're throwing it in this weekend!)

Tuesday 1.27.15

Warmup
Farmers and Lumberjacks

Skill
Snatch - Unloaded, 5-15#

Workout
CrossFit Baseball
Home Plate - 1 cartwheel / 1 forward roll
1st Base - 5/7 jumping high knees
2nd Base5/7  burpees
3rd Base - 5/7 pushups

Game
CrossFit Sideline Soccer

Sunday 1.25.15

Warm Up
3 X 5:00
10 jumping jacks => Forward Roll => Hoola Hoop => Agility Ladder  => 5 Vertical Jumps => Cartwheel => 1 Skin the cat

Skill 
Sumo Deadlift 

Workout
8:00 AMRAP 
1 Skin the Cat
2 Sumo Deadlifts
4 Med Ball Throws
8 Jump Rope

Game
Open Gym Time OR Kids' Choice

Saturday 1.24.15

Warm Up 
Musical Medicine Ball

Skill 
Wall Walk/Handstand

Workout 
3 Rounds- 1 Minute Max Effort at Each Station and Switch
Line to Line Runs
Hoola Hoop Squats
Wall Walks
Situps
Rest 

Game
CrossFit Baseball