Monday 7.21.14

Question of the Day! ~ start thinking of your favorite “active” activity you like to do with your family. 

CrossFit Kids

Cubs:

5 Min AMRAP
50m Run
10 Squats
10m Bear crawl

Alley Cats:

10 Min AMRAP
100m Run
10 Squats
5 Deadlifts

Wednesday 7.16.14

CrossFit Kids

Cubs:
5:00 AMRAP
5 shoulder press, unloaded
20-meter shuttle run (5-meter lengths)
5 side-to-side hops over 6” hurdle

Alley Cats:
10:00 AMRAP
4 shoulder press, unloaded-5# dumbbells
40-meter shuttle farmer’s carry (10-meter lengths) w/dumbbells or 40-meter shuttle run
10 double-unders or single-unders

Monday 7.14.14

Drink Lots of Water its going to be a Hot one!

CrossFit Kids

Cubs:
50-meter run
2 rounds
3 deadlifts, unloaded
5 front squats, unloaded
50-meter run

Alley Cats:
100-meter run
3 rounds
6 deadlifts, PVC-10#
12 front squats, PVC-10#
100-meter run

Wednesday 7.9.14

We are back at it Kids! Hope your Fourth of July was awesome.

CrossFit Kids

Cubs:
5:00 AMRAP
5 sumo deadlift high pulls, unloaded
5 side-to-side hops
5 push-ups

 

Alley Cats:
2 x 5:00 AMRAPs, rest 2:00
50-meter row or run
10 double-unders or single-unders
5 push-ups

 

 

Monday 7.7.14

Congrats to Athlete Of The Month Caleb Sharbrough.

Athlete of the Month Widget - Kids

CrossFit Kids

Cubs:
5:00 AMRAP
3 monkey hangs
4 wall ball shots, dodgeball, 4’-5’ target
5 kettlebell swings, unloaded

Alley Cats:
2 x 5:00 AMRAPs, rest 2:00 in between
6 pull-ups (progressions or assisted)
9 wall ball shots,6#, 6’-8’ target
12 kettlebell swings, unloaded-4kg

Wednesday 7.2.14

Remember No Kids Class on JULY 5th! Have a Happy 4th of July.

Cubs:

4 Min AMRAP
3 super-slow squats
5 giant steps
3 push-up-the-sky presses, unloaded
5 bunny hops
3 burpees
forward roll

Alley Cats:

8 Min AMRAP
5 thrusters, unloaded
5 burpees
50-meter run