Thursday November 12

Skill: box squat

wod:

Squat 20

Push Press 10

5x

Game: Clean the Heavier Yard

-using 4,6 and 10# med balls

Tuesday November 3rd

Wod:

Agility Circles 25 ft.

Broad Jump 25 ft.

7 pull up

7 burpee!

5x

Game: CFK Dodgeball

Flutter kicks... And a couple Squat Tips :)

Thursday October 29

Skill: Swings

Wod: Stations for 45 sec each x3

Row

Dips

Swings

Box Jump

Game Clean the Yard

Tuesday October 20th

Warm up:

50 single jump rope

7 push up

3x

skill: Front squats

Wod:

20 lateral jump over paralettes

12 Front squats 2-8# Dbs

4x

SUPER FORM EVERYONE! :-)

Game: Dodgeball!!

Thursday, October 15th

Hans with a perfect swing! :-)

Warm up:

Forward rolls

Angry Gorilla walk

Lateral hops over paralettes

Work out:

Tabata intervals

Over head squats

Burpees!

Yay Burpees!!

Thursday October 8th

Sam doing agility circles

Warm up 50 single jump rope

10 burpees

2x

Skill: Sumo Deadlift High Pull

WOD

5 SdHP

Shuttle run x2

5 Wall ball

4-5 x

DU practice/ sit ups/ Pull ups

Tuesday, Sept. 29th

Warm up/ skill

Jump rope

Broad jump 50 ft.

Dips 10

Holding 10# ball Sgility through cones- 100ft.

Skip back to start

Squat 20

3x

Game: Helicopter

Pull up practice

Thursday Sept. 24

Obstacle Course

Rope climb

Up and over boxes

Squat 20

Army crawl under paralettes

Push ups 15

Agility circles

3x

Tuesday, September 22

Warm up:

15-10-5

Jumping Jacks

squats

sit ups

Prac: swings!... and rope climb

Workout:

15 swings ( 13# KB/ 10# dB)

10 burpees

4x

Whew!! Great job everyone

Game: Airplane

Fall Schedule

Days: Tuesday/ Thursdays

Time: 6:15- 7:00

Cost: $10 per child

Please sign up for each class at the gym :-)