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

8 October 2013

I'm so proud of all the kiddos who competed this weekend! Thanks to Ash D. for this awesome picture & quote... "The coolest and strongest kids doing big things!"

JUNIORS

Warm-Up:

15m Duck Walk

15m Broad Jump

Dot Drill x3

15 sec Plank Hold

Focus:

Tree Trunk Squat

WOD:

6 min AMRAP (groups of four)

Sit-Ups

Plank Holds

Box Jumps

50m Run

***Runner taps out kid doing sit-ups and team rotates stations

Game:

Tarzan

TEENS

Warm-Up:

20m Carioca

10 DB Shoulder Press

20m Broad Jump

20m Side Shuffle R

10 DB Shoulder Press

20m Side Shuffle L

Focus:

Roving Plank

WOD:

3 RFT

10 Squats

5 Broad Jumps

10 Push-Ups

5 Broad Jumps

3 October 2013

Buncha Baby Shermbears

Juniors

Warm-Up:

"Squat on Top" Box Jumps

20m Bear Crawl 

50m Run

3 Burpees

Focus:

Wall Climbs

WOD:

12-9-6

PVC Pipe-Facing Burpees

Squats

Game:

Sharks & Minnows

Teens

Warm-Up:

2x, 20m each--> High Knees, Butt Kicks, Sprint, Back Pedal

Agility Ladder

Focus:

Shoulder Press

WOD:

5 RFT

200m Run

7 DB Shoulder Press