Miss Hailey C. getting her sprint on!


Summer is right around the corner. What are YOU doing this summer?!

Warm-Up:
Run to tree and back x 2
Deadbug :45 Seconds
Wall Slides :45 Seconds

Skill:
Review Movements for WOD


WOD:
Two sets for max reps of:
45 seconds of Wall Ball Shots
45 seconds of Rest
45 seconds of Power Cleans
45 seconds of Rest
45 seconds of Box Jumps
45 seconds of Rest
45 seconds of Push Press
45 seconds of Rest
45 seconds of Burpees
60 Seconds of Rest

The Kids lining up for a 200m dash race!

Just like we have our "testing" days at the gym, we like occasionally see where the kids are at, too. This week your kiddos will be challenged to a "10 Minute Capacity Test" that is very similar to yours! Want to see how they stack up?! We will post their results to the "Comments" box on Wednesday, May 9, 2012. Can't wait to see how they do!

Warm-Up:
2 Rounds of:
Run to the tree and back x 2
45 second plank hold

Skill Work:
Review Movements for WOD

WOD:
Test Day!
“Ten-Minute Capacity Test”
For Max Reps:
4 Minutes of Rowing (for Calories)
Rest 60 seconds
3 Minutes of Kettlebell Swings (24/16 kg)
Rest 60 seconds
2 Minutes of Air Squats
Rest 60 seconds
1 Minute of Shoulder to Overhead (push press, strict press, split jerk)

The Kids watching a demo before a WOD starts!

You may have noticed that our kids' workouts have been looking eerily similar to the ones you all are doing in your WOD classes, especially on Tuesday's during the Teen's class! Well that's because they ARE very similar! We are still focusing on one specific skill during each month, but we are keeping the format of our WOD classes to actively keep your kids engaged and aware of the format of CrossFit classes. We take them through a great warm-up, just like you, then skill work, a WOD and then finish up with journals and a game!

We love being able to take time and reflect exactly what we learned in class that day and focus on areas we can improve upon more next time around. Wondering how your child stacks up to you on the WOD? Just ask! If neither of you can remember what your scores were, maybe that's a good reminder to record your scores on Beyond the Whiteboard or for your kiddo to look over his/her success journal a little closer next time

Keep committing!

Warm up:
3 Rounds
1 Forward Roll -> 10m Bear crawl -> Carioca 15m (left) -> 15m Crab walk -> Carioca 15m (right)

Skill work:
Shoulder Press

WOD:
3-5 Rounds
5 Box jumps
10 Shoulder press
15 Mountain climbers

Game!

Ethan C. getting after his sled work!

Tuesday's may still be a CrossFit Kids Teens class, but that doesn't mean we're not working hard! We've put these kids on the Prowler and are having them doing sled relays and they are having so much fun while working really hard! Wondering what your kids have been up to at CFI?! Ask them! The would LOVE to talk to you about what they're doing, and it's really cool when they can start talking to you about CrossFit and the whole family is on the same page!

Warm-Up:
2 Rounds of:
Run to the tree and back x2
Spiderman Lunge 45 sec
Dead Bugs 30 Sec

Skill Work:
Three sets of:
Front Squat x 4-6 reps (Weighted PVC or Med Ball)
Rest 20 seconds
Box Jump x 4-6 reps
Rest 1 minute

WOD:
Complete as many rounds and reps as possible in 8 minutes of:
20 Alternating Reverse Lunges
40 Rope Skips