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

5 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:

100m Jog & Hop

3 Burpee Tuck Jumps

2 Forward Rolls

Crab Walk

Focus:

Angry Gorilla Deadlift

WOD:

2 Rounds 

1 min per station

A. DB Deadlifts

B. Hula Hoop

C. Box Jumps

Game:

CFK Limbo

TEENS

Warm-Up:

200m Jog & Hop

5 Burpee Tuck Jumps

2 Forward Rolls

Crab Walk

Focus:

Rope Work

Deadlift

WOD:

4 RFT

8 Box Jumps

10 DB Shoulder Press

12 KB Deadlifts

HALLOWEEN :-)

NO CLASS ON THURSDAY! 

HAVE A WONDERFUL AND SAFE HALLOWEEN!

29 October 2013

JUNIORS

Warm-Up:
100m run
Hop-scotch
5 PERFECT Squats
Hammer Strikes (if squat is approved)

Focus:
Push Press... Where are your elbows?

WOD:
7 RFT
7 Push Press
7 Pull-Ups
7 Mountain Climbers

Game:
Freeze Tag


TEENS

Warm-Up:
200m Run
Agility ladder
10 Front Squats w/ bar
Hammer Strikes

Focus:
Squat Therapy/Tree Trunk Squats
Rope Climb Work

WOD:
10 min AMRAP
30 Singles
3 Rope Pulls
15 TT Squats

26 October 2013

It's GAME DAY for all ages!

Kids will decide on which games they would like to play:

CF Kids Baseball

CF Kids Limbo

"Earn It"

Freeze Tag

Musical Medicine Ball

Obstacle Course

Sharks and Minnows

Squat Potato

So many ACTIVITIES!!!

24 October 2013

Now, that's what I call a "game face"

1RM Push Press

Matt @ 30lb

Gracie @ 60lb

JUNIORS

Warm-Up:
Roll Your Fate for 5 minutes
1- Burpees (5)
2- Squats (10)
3- Sit-Ups (15)
4- Tuck Jumps (10)
5- Sit-Ups (15)
6- Forward Rolls (3)

Focus:
Push Press

WOD:
Run 100m 
15 DB Push Press
Run 100m
15 Front Squats with DB
Run 100m
15 Tuck Jumps

Game:
CF Kids Limbo


TEENS

Warm-Up:
Agility Drill
50m Sprint
5 Around-the-Worlds (each leg)

Focus:
Front Squat + Push Press = Thruster

WOD:
15-12-9
Thruster
Pull-Ups
Burpees

22 October 2013

It's true. I checked.

JUNIORS

Warm-Up:

15m Frog Hops

15m Medball Carry

5 Push-Ups

10 Sit-Ups

Focus:

Good Listening Skills

Shoulder Press with Odd Objects

WOD:

AMRAP in 6 min

10 DB Presses

10 Burpees

Game

Earn It

TEENS

Warm-Up:

15m Broad Jumps

15m Farmer's Carry

5 Push-Ups

10 GHD Sit-Ups

Strength:

1RM Push Press

5-5-5 @ 60% of 1RM

WOD:

Death by Dice

17 October 2013

You guys could be the next fire-breathers...

JUNIORS

Warm-Up: 3x

Parallette Obstacle Course

2 Forward Rolls

Alligator Walk

10 sec Handstand Hold

Focus:

Handstand Push-ups

WOD:

15-12-9

Squats

Handstand Push-ups

Game:

Deck of Cards

TEENS

Warm-Up:

3 Rounds of

Parallette Obstacle Course

2 Forward Rolls

Roving Plank

then...

Accumulate 1 min Handstand Hold

Focus:

Push Press

WOD:

10 min AMRAP

5 Push Press 20lb

10 Lunges

15 Sit-Ups

15 October 2013

Team Rowing

JUNIORS

Warm-Up:

2 Rounds of

200m Run

10 Side-to-side Hops every 50m

5 Burpees

Focus:

Lazer Beam Elbows in Front Squat

WOD/Game:

CF Kids Baseball

TEENS

Warm-Up:

2 Rounds of

400m Run

10 Tuck Jumps every 100m

3 Wall Climbs 

5 Push-Ups

Focus:

High Elbows in Front Squat w/ Barbell

WOD:

5 Rounds

200m Run

7 Front Squats 15-25

12 October 2013

Kane Daniels, ladies and gentlemen

Juniors

Warm-Up:

12 Lunges

Army Crawl through Boxes

2 Cartwheels

Bear Crawl

Focus:

Press to the sky & Hold it UP

WOD:

15-12-9

Presses

Front Squats

Push-ups

Game:

Mat Attack

Teens

Warm-Up:

20 Lunges

Army Crawl through Boxes

2 Cartwheels

Bear Crawl

Focus:

Deadlift & Angry Gorilla

WOD:

21-15-9

Deadlifts w/ KB

Shoulder Presses 

10 October 2013

Hannah Belle's perfect push-up form

Juniors

Warm-Up:

Jump'n Tag

Focus:

5 Point Squat Drill

WOD:

5 Rounds

100m Sprint

10 Squats

3 Forward Rolls

Game:

Musical Medicine Balls

Teens

Warm-Up:

Row 500m

Dot Drill

1 minute Handstand Hold (accumulate)

Focus:

Front Squat

WOD:

3 Rounds

Shuttle Sprint

35 Double Unders or 75 Singles

10 Front Squats