23 November 2013

Listen to him. He has a point.

JUNIORS & TEENS

Warm-Up:

3 Rounds not for Time

3 Forward Rolls

5 Burpees

20m High Knees

20m Bum Kicks

10 sec Monkey Hang

Focus:

Shoulder Press w/ one DB

"Punch the sky then hold it up"

WOD/Game:

"Deck of Cards"

Spade=Sit-ups

Club/Puppy Feet=Burpees

Heart=Squats

Diamond=Shoulder Presses (unloaded or w/ one DB)

*Kids will take turns picking from ONE deck after they complete each movement the prescribed amount of times

21 November 2013

Now THAT'S a plank!

***This week we will only be offering 4:30pm class on Thursday and 10am class on Saturday, both instructed by Coach Jordy because Coach Alex will be out of town. All ages are welcome at those times!***

JUNIORS & TEENS

Warm-Up:

3 Rounds not for Time

Skip to the fence

Back-pedal back

15 Jumping Jacks

5 Push-Ups

Focus:

Ring Play/Skin the Cat

WOD:

AMRAP in 6

3 Burpees

6 Box Jumps

9 Sit-ups

Game:

Opposite Tag: Everyone playing must try to tag the person that is "it." Whoever tags them automatically becomes "it" and must run from everyone else.

19 November 2013

Am I right, or am I right?

***This week we will only be offering 4:30pm class on Thursday and 10am class on Saturday, both instructed by Coach Jordy because Coach Alex will be out of town. All ages are welcome at those times!***

JUNIORS & TEENS

Warm-Up:

Freeze Tag

Focus:

Plank Holds/Roving Plank

3 max hold attempts

WOD:

 3 RFT

100m run

10 Squats

10 Push-Ups

Game:

Humpty Dumpty

14 November 2013

JUNIORS & TEENS

Warm-Up:
5 minutes
Medball Shuttle Run
Burpees while you wait

Focus:
Sumo Deadlift High-Pull

WOD:
AMRAP in 8
8 SDHP
8 Wall Balls
8 Push-Ups

Game:
Freeze Tag

12 November 2013

Gracie Lou channeling her inner Tarzan

JUNIORS & TEENS

Warm-Up:

200m Skip

Bear Crawl to wall

5 Wall Walk-Ups

5 Squats

Focus:

Wall Balls

WOD:

5 RFT

Dot Drill x 10

10 Burpees

10 Medball DL

Game:

Obstacle Course

9 November 2013

COME2WIN

JUNIORS & TEENS

Warm-Up:
Run 200m
15 Jumping Jacks
10 Tree Trunk Squats
5 DB Shoulder Press

Focus:
Thruster

WOD:
8 min AMRAP
5 Tuck Jumps
5 Thrusters
5 Burpees
5 Sit-Ups

Game:
CFK Bowling

7 November 2013

CFBB Kids Sweatshirt now available!

Click here to pre-order

Go to the "Products" tab to the left of the Navigation Bar

JUNIORS

Warm-Up:

10m Sprint

Angry Gorilla Hold for 5-count

10m Sprint

10 Sit-ups

Focus:

Chest and shoulder position in Angry Gorilla

WOD:
7 Rounds
10 KB Deadlifts
3 Wall Climbs

Game:
Earn It


TEENS

Warm-Up:
10m Sprint
5 KB Deadlifts
10m Sprint
10 GHD Sit-Ups

Focus:
Deadlift with barbell

WOD:
3 RFT
5 Wall Climbs
10 Deadlifts 25lb
15 Sit-Ups