CrossFit Kids - Rockford

School is in Session and so are CF Kids!

2011-09-01T13:11:00.003-05:00

Rockford CF Kids Class Fall Times
Monday & Wednesdays
5:15

Once some of the sports let out, we will start up a separate Teen class time.

2011-06-22T17:51:00.007-05:00

BENEFIT FOR
KATE FOSTER

Hi my name is Kate Foster, I am 12 years old, and my birthday is April 2nd. My favorite spot is gymnastics seeing as I am bad at other sports (I'm horrible at anything that has to do with throwing, catching, or kicking). I am a gymnsat at the Gymnastics Academy of Rockford and go to school at Washington Academy. In my family are my mom, my dad, my brother, Brad, who is almost 14, and my sister, Abby, who just turned 7. We discovered I had Leukemia on Friday, May 20th after having a rought year filled with lots of staff infections and bruises. Now I'm at the UW Children's Hospital in Madison getting rid of all the yucky leukemia cells in my body. It will take about 8 months to be completely cured."
- In her own words from her Caring Bridge site.

'FOR KATE'
SATURDAY- 8AM-10AM
JULY 23RD- CROSSFIT ROCKFORD

"Kate"
3 rounds for time
400 meter run
12 Burpees
12 Box Jumps
12 Pull-ups

There is no cost to participate, but we will be taking donations For Kate. Our goal is to raise enough funds to eleviate any pressure medical expenses can create for a family. The Fosters are avid CrossFitters and we hope the global CrossFit Community can offer support. Any donation will help. Sincere thanks from CrossFit Rockford.

CrossFit Rockford 8186 Commerce Drive Loves Park, IL 61111

Donations:
Benefit For Kate Foster
1700 North Alpine Rd.
Rockford, IL 61107
815-398-6500

Kids And Weightlifting

2011-03-09T19:54:00.002-06:00

Having no injuries in any sport or activity is too high a bar, right? So there are injuries, but they’re just very few that are associated with weight training,” says Dr. Jon Gary, a member of CrossFit Kids.

When people think about kids and weight training, the injury most commonly feared is growth-plate damage, which can lead to stunted growth. Gary says that type of injury is an acute injury, like breaking a bone, and doesn’t accumulate over time or repetitions.

“But there is absolutely no study, there is no evidence that just because you lift weights for a long time means that you’re not going to grow,” he says.

According to Gary’s research, there is a very low incidence for any weightlifting-related injury, and those that happen are more frequently accidental than a result of exertion. He compares youth sport injury rates and finds an astounding discrepancy.

“So we’re talking, you know, three orders of magnitude greater—thousand times, ten-thousand times more injuries in competitive sports than there are in weightlifting—and this is kids’ weightlifting being trained by scientists, not by professional trainers or people even knowledgeable in that,” he says.

The studies recommend a strength-training program specifically designed for kids. According to Gary, CrossFit Kids fits the bill. He shares how CrossFit Kids approaches weightlifting with children.

-sited from the CrossFit Journal- www.journal.crossfit.com

Will CrossFit Make American Kids Smarter?

2011-02-24T19:54:00.001-06:00

Fact 1: America is falling behind the rest of the world in the classroom.
Fact 2: Classroom time devoted to math and language arts—and to rigorous
testing of these subjects—has increased, and the time spent on exercise and physical education has decreased dramatically.
Fact 3: The U.S. is experiencing an unprecedented epidemic of childhood obesity, which has increased 35% in the past 10 years.

Question: Is there a causal relationship between these three facts? Could it be that the alarming declines in student health AND academic performance are both due to the lack of physical education? And, on the flip side, could restoring physical education to schools help restore America’s standing in the classroom?

Answer: Yes.

-CrossFit Journal, January 26, 2009

Still Workin...and having BIG Fun!

2010-12-10T20:49:00.006-06:00

Brad likes thrusters!!!

Kate

Stephan

Nico

Amazing Grace! Saturday, Oct. 30th

2010-11-01T14:19:00.005-05:00

Stephan, Hans, and Lydia
Kate and Brad

Amazing Grace

2010-10-27T20:28:00.005-05:00

Sammi, Grace, Sam, and Meghan

Half of the teen class kicked off 'Amazing Grace' tonite.

30 Clean and jerks for time.

The rest will go on Saturday.

Great work for a great cause!!

Teens learn what Man-Makers are!!

2010-10-06T20:46:00.007-05:00

And the effect it had.....

The kids Had some other very inventive names for the exercise!

Wod:

5 man-makers

15 squats

100 meter run

Courtesy CF Kids HQ

Monday: Snatches

Tuesday: "Jack"

2010-09-28T14:26:00.001-05:00

Skill front squat!!

AMRAP 10 min

Run 100 m

10 front squat

10 Push ups

2010-09-28T14:24:00.001-05:00

Teens doing the Dirty Dozen!

2010-09-28T14:22:00.001-05:00

The Little Helper timing the plank hold :)

September 16

2010-09-19T16:24:00.004-05:00

10 Push up

broad jump 50 m

10 squat

run backwards 50m

Teen:

Skill Deadlift

5 Deadlift

10 pushup

1/2 mile run

September 15

2010-09-19T16:20:00.003-05:00

Kids Class Animal walk warm up

Skill: Swings

Run 200 m

15 box jump

12 swing

Teen:

10 Box

5 pull up

10 box

10 push press

10 box

10 squat

2010-09-08T20:08:00.003-05:00

Warm up: agility circles/ lateral hops/ bear crawl 3x

wod:

10 wall squat

15 sit up

20 box jump

Whew great work and some rebounding going on!! :-)

Game: Animal tag

September/October Classes

2010-09-06T19:24:00.002-05:00

For September and October the schedule will be...

Teen: 5:30

Monday /Tuesday /Wednesday

Kids: 5:00

Tuesday/ Wednesday

Cost: Teen- $75 per month

Kids- $55 per month

Monday, August 9th

2010-08-10T18:02:00.002-05:00

AMRAP 12 min.

5 Hang Power Snatch 15-35#

7 burpee

10 lunge steps

2010-08-10T17:57:00.002-05:00

Monkey Swing

Push jerk 5

box jump 15

row 250m

5 rds.

All the Basics!

2010-08-10T17:49:00.003-05:00

'25'

back squat/front squat/oh squat

press/push press/push jerk

deadlift/power clean/power snatch

Yep, 25 of each!!

Wednesday July 7th

2010-07-07T07:07:00.002-05:00

Last week of 5 week session!

For those of you able to make it, we got a lot accomplished... whew!

Squats

push ups

Press/ push press

pull ups

front squat

thruster

And some med ball clean, hang power clean and jerk.

Next session will begin July 26th for 4 weeks.

Change in days and times:

Monday, Wednesday and Friday

1:00 pm

Wednesday, June 23rd

2010-06-23T17:39:00.002-05:00

Monkey Hang

This Friday June 25th there will not be Kids Camp!

Sorry for any inconvenience :(

2010-06-15T15:23:00.001-05:00

CF Teens and CF Kids

For this 5 week session

CHANGE of time: Both at same time 6:15 pm

Friday 18th: 1:00 pm

2010-06-08T21:18:00.002-05:00

Friday June 11th

Class time 2:00 pm

First 2 days of "skittle" days (testing) are done...

Now on to the fun!!

Summer Sessions

2010-06-08T21:12:00.002-05:00

Summer Sessions

Beginning June 7th

Mon - Thurs.

Teen- 5:30-6:15

Kids 6:15-7:00

Friday 1:00

5 week -June 7th-July 9th

4 week -July 26th- August 20

Thurs. May 20

2010-05-20T20:07:00.002-05:00

AMRAP 12 min.

25 jump rope

10 sdhp

5 pull up

Game: Clean the Heavy Yard!!

Thursday, May 13th

2010-05-16T20:14:00.003-05:00

Obstacle Course:

Rope climb 1x

Inch worm

Stick jumps 10x

Agility circles

Army crawl

Box jump 10x

Becks burpee

Ring Pull 10x

Ball Drop 10x

3 rounds

Tues. May 11th

2010-05-16T20:06:00.002-05:00

Tabata:

Weighted walking lunges 10# plate

Swing 13# kb

Sit ups

Squats

Thurs April 15th

2010-04-18T19:59:00.003-05:00

Great Job Anthony, 2 consecutive pull ups!!

"Minute of Doom"- Brand X
With a continuously running clock, do one squat, one broad jump, one paralette dip the first minute.. 2 squats, 2 broad jumps, 2 dips the second min... 3 squats, 3 broad jumps, 3 dips the 3rd min.... continuing as long as you are able.
*Great job Teegan, only one standing at 17 minutes! Wow!

Tues April 13th

2010-04-18T19:54:00.003-05:00

50 meter sprints

Wod:

:30 squats

:30 rest

:30 sit ups

:30 rest

:30 burpee

:30 rest

For Reps!

April 1st

2010-04-02T07:34:00.002-05:00

3 min to complete:

100m shuttle run

with the remaining time db thrusters for reps

Great work!

March 31

2010-04-02T07:32:00.000-05:00

1/4 run

tabata squat/ push up/ swing

1/4 run

Musical Medicine ball!

March 25th

2010-03-27T17:20:00.002-05:00

Fight Gone Bad:

Wall ball 4- 14#

SDHP 25#-42#

Box jump 16"-20"

Push Press 15#-33#

Row - cal.

3 rounds

With a continuing clock 1 min. each exercise, 1 min rest after each round

Skill: Math practice after adding up the reps ;-)

March 23rd

2010-03-27T17:19:00.000-05:00

Skill: Press

wod:

400 run

20 box jump

15 press

Tues. March 16th

2010-03-16T20:17:00.004-05:00

"Yay, It's light enough to run outside now!"

Partner Workout:)

200m run

50 box jumps (25/25)

200m run

50 pull ups (25/25)

200 m run

50 squat (25/25)

200 m run

50 burpees! (25/25)

Prac Rope Climb

Tuesday March 2nd

2010-03-05T14:11:00.002-06:00

CrossFit Baseball!

1st base- 10 squats

2nd base- 10 push ups

3rd base- 10 box jumps

Home- 10 burpees

As many runs as possible in 12 min.

New class times:

Monday- Thursday

6:15- 7:00

(Mondays and Wednesdays start closer to 6:00. Check with Brandon for details)

February 2nd

2010-02-03T11:48:00.003-06:00

Yay Burpees!!

Skill: Front squat/ hook grip and jump shrug

40 sec. Stations:

Row/ Box jump/ Front squat

3 rds.

Practice: dips and 3 levels of pike hold (easy to difficult)

January 26th

2010-01-27T15:58:00.003-06:00

Skill: OH squat/ Jump shrug ('I don't know')

Warm up:

Angry Gorilla walk

2 forward rolls

WOD:

15 OH squat

15 burpee

Game: Squat Potato

Prac. pull up/ sit ups

Thursday Jan. 14th

2010-01-16T15:37:00.002-06:00

Skill: Deadlift

Angry Gorilla back!!

WOD:

50 single jump rope

10 swings 13# kb

5 rds

Tuesday, January 12th

2010-01-13T14:42:00.001-06:00

Skill (again:-): SQUAT!

WOD:

Box jump 10

Broad jump 30m

Push up 10

5 rds.

Game: CF Dodgeball

Thurs. January 7th

2010-01-11T11:50:00.002-06:00

Warm up: du practice!

'CINDY'

3- pull up

6 push up

9 squat

amrap- 15 min.

Very nice form everyone AND numbers!! Impressive:-)

HAPPY NEW YEAR!!

2010-01-05T19:21:00.002-06:00

Kids Class has been scarce due to the holiday season.

Hope everyone had a safe and happy break!

Looking forward to seeing everyone back at it in 2010! :-)

Same schedule:

Tuesdays and Thursdays 6:15-7:00

Thursday, December 17th

2009-12-18T16:30:00.004-06:00

Obstacle Course Yahoo!!

Rope climb

multi height box jumps Up and Over

Push up 15

Agility circles

Squat 25

Lateral hops

Pull ups 10

Becks burpee back to start

Tuesday, December 15th

2009-12-18T16:29:00.000-06:00

15-12-9-6-3

Swings

Pull ups

Wall ball

burpee

Thurs. December 3rd

2009-12-06T15:23:00.002-06:00

Wod:

5 rounds of

50 m sprint

10 swings

Bear crawl 25m

5 pull ups

For Fun: Push up line down and back changing start and line up... for time!

Tuesday, December 1st

2009-12-02T15:52:00.004-06:00

Warm up: bear crawl/cartwheels/crab walks

Skill: Front squat + push press= Thruster

Wod: 10 min AMRAP

50 single jump rope

10 Thruster- 3#-8# dbs

7 burpees

Tabata sit ups

Game: Airplane!

Thursday November 12

2009-11-12T20:43:00.003-06:00

Skill: box squat

wod:

Squat 20

Push Press 10

Game: Clean the Heavier Yard

-using 4,6 and 10# med balls

Tuesday November 3rd

2009-11-03T19:49:00.002-06:00

Wod:

Agility Circles 25 ft.

Broad Jump 25 ft.

7 pull up

7 burpee!

Game: CFK Dodgeball

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

Thursday October 29

2009-11-03T19:45:00.002-06:00

Skill: Swings

Wod: Stations for 45 sec each x3

Row

Dips

Swings

Box Jump

Game Clean the Yard

Tuesday October 20th

2009-10-21T14:00:00.004-05:00

Warm up:

50 single jump rope

7 push up

skill: Front squats

Wod:

20 lateral jump over paralettes

12 Front squats 2-8# Dbs

SUPER FORM EVERYONE! :-)

Game: Dodgeball!!

Thursday, October 15th

2009-10-17T16:34:00.003-05:00

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

2009-10-09T07:11:00.002-05:00

Sam doing agility circles

Warm up 50 single jump rope

10 burpees

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

2009-09-30T15:37:00.003-05:00

Warm up/ skill

Jump rope

Broad jump 50 ft.

Dips 10

Holding 10# ball Sgility through cones- 100ft.

Skip back to start

Squat 20

Game: Helicopter

Pull up practice

Thursday Sept. 24

2009-09-30T15:33:00.002-05:00

Obstacle Course

Rope climb

Up and over boxes

Squat 20

Army crawl under paralettes

Push ups 15

Agility circles

Tuesday, September 22

2009-09-22T20:11:00.004-05:00

Warm up:

15-10-5

Jumping Jacks

squats

sit ups

Prac: swings!... and rope climb

Workout:

15 swings ( 13# KB/ 10# dB)

10 burpees

Whew!! Great job everyone

Game: Airplane

Fall Schedule

2009-09-22T20:07:00.002-05:00

Days: Tuesday/ Thursdays

Time: 6:15- 7:00

Cost: $10 per child

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

Wed August 19th

2009-08-19T20:23:00.004-05:00

Warm up: animal crawls

WOD:

1/4 run

5 pull up

10 push up

15 squats

1/4 run

5 pull up

10 push up

15 squats

Practice: DL form with small tire flips!

Monday August 17

2009-08-18T07:22:00.002-05:00

Warm up

forward rolls and bear crawl 3x

WOD

2:00 jump rope

2:00 sit up

1:30 jump rope

1:30 sit up

1:00 jump rope

1:00 sit up

:30 jump rope

:30 sit up

Post total to comments.

Practice: rope climbs :)

CONGRATULATIONS Elizabeth on your first muscle up today!!

Way to go kid!

August 12th

2009-08-13T19:03:00.004-05:00

Badger after his workout!! :-)

OH squat 20- pvc

jump rope 50

push up 10

Animal Soccer!!!!!

Monday, August 11

2009-08-13T18:56:00.003-05:00

15-12-9

Wall ball (10' ft. target/ soccer and basketball)

burpee

Row (cal.)

Whew! A sweaty one!!!

August 5th

2009-08-05T20:43:00.005-05:00

Hop, Skip and A Jump

(courtesy CrossFit Kids HQ-BrandX Ramona, CA)

Run 200 m

Broad jump

Skip back

Box jump 20

Team med ball relay in and out of cones.

1st 2:01

2nd 1:57

then we wanted to see how long it would take without the med ball

1:35

then backwards

2:27

August 3rd

2009-08-03T18:57:00.005-05:00

1st workout in the New Gym!!

15 swings

30 squats

100m run (in the lawn) ;)

Tabata sit ups in the shade and pull up practice

July 22nd

2009-07-22T19:58:00.003-05:00

WOD

Run was 2 lengths of the parking lot :)

Game: Dodgeball...

July 20th

2009-07-22T19:52:00.002-05:00

Row 250

10 Toes to bar

20 O.H. lunges (10# plate)

July 15th

2009-07-22T19:51:00.000-05:00

20 wall ball

200m row

20 box jump

20 push press

20 swings

20 Deadlifts

July 1st

2009-07-01T14:57:00.006-05:00

Wod:

10 DL (20# med. ball)

10 Perfect push up

25 jump rope

Tabata sit ups

Helicopter- for every miss, all had to do 2 pull ups

( And if I got dizzy before they missed then I had to do 10 CTB pull ups... yes, I had to do them, dizzy and all!!)

Thanks a lot BRAD F. for the idea ! haha :)

Whew!! Nice work all!

June 29th

2009-07-01T14:56:00.002-05:00

21 push press

200m run

21 swing

200 m run

June 22

2009-07-01T14:55:00.000-05:00

1/4 run

21 swings

12 push ups

Wednesday, June 17th

2009-06-17T15:40:00.003-05:00

FIRE HOSE RELAYS

Run with hose 50m, pull hand over hand to the other end and run back.

These were fun!

(thanks Firefighter Drall for the hoses)

Wod:

5 front squat -pvc

5 burpee

25 jump rope

Wednesday, June 9th

2009-06-11T07:12:00.003-05:00

CrossFit Baseball

1st base- 10 squats

2nd base- 10 sit ups

3rd base- bear crawl to home

Home plate- 10 burpees

50m run between bases

10 min.

4 runs was the most, had a lot of 3 +some burpees.

Great work/fun!

Monday, June 7th

2009-06-11T07:10:00.001-05:00

Obstacle Course

Becks burpee

20 squat

crab walk

15 push up

lunge

15 Box jump

15 Wall ball

Monkey swing

20 sit ups

Summer Schedule

2009-06-04T11:59:00.003-05:00

Summer Schedule:

Mondays and Wednesdays

1:00

Saturn Park

(behind Target)

Rain site: CrossFit Rockford

Tuesday, June 2nd

2009-06-04T11:57:00.002-05:00

10 min. AMRAP

10 OH squat (pvc)

10 sit up

Rds were 8-14+

Yay! Looked good everyone! :)

May 29th

2009-06-01T20:28:00.002-05:00

6 interval of tabata:

Wall Ball

Box jump

Push press (3-5# db)

Jump rope

Row

Whew!!

Tuesday, May 19th

2009-05-21T13:46:00.002-05:00

Skill: push press!

100m run, 10 push press x4

Dodgeball, dodgeball, dodgeball... because I promised and it's fun:)

Thanks Barb for helping out the girls team.

Thurs. April 30th

2009-04-30T20:34:00.002-05:00

1/4 mile run

then 3 rds. of:

30 sec at each station

Wall ball

box jump

paralette dip

jump rope

1/4 mile run

Game: airplane!

Tuesday, April 28th

2009-04-30T11:41:00.002-05:00

Lil' Nancy

approx. 200m run

10 overhead squat- pvc

Game: Freeze Tag

CrossFit Kids

2009-04-17T16:07:00.003-05:00

CrossFit Kids HQ- www.crossfitbrandx.com

April 16th

2009-04-17T16:04:00.002-05:00

400m Run

3 rds. of:

Wall ball

Lateral jumps

Push ups

Practice: Pull ups

and Pike circle!

April 7th

2009-04-17T16:01:00.001-05:00

W/U :

Run squat Run burpee!

21-15-9

Deadlift 5-13 lbs.

Practice Hand Stands

Tuesday, March 31

2009-04-01T07:34:00.002-05:00

Skill: OH squats

WO:

21-18-15-12

OH squats

Mountain climbers

Alternating tabata sit ups and Superman holds!

Game: Animal Tag

Thursday, March 26th

2009-03-29T20:07:00.003-05:00

Skill: Lunges

WO:

200 m run

Lunge steps 50m

Tabata situps and push ups (pike hold)

Tuesday, March 24th

2009-03-29T20:05:00.003-05:00

Skill and warm up: Pose running drills

WO:

Jumping sit ups

Pull ups

Squats

Lateral Hops over paralettes

1 min. each exercise

Game: Clean the Yard

Thanks Mighty Murph for stepping in for the Girls:)

Thursday, March 19th

2009-03-19T20:14:00.004-05:00

WOD:

With a continuously running clock

:30 at each exercise

Jump rope

SDHP

Push up

Game: Becks burpee relay with 10 sit ups

Tuesday, March 17th

2009-03-19T20:11:00.002-05:00

Outside again... Ahhhh:)

Skill: Safety rules for outside workouts!

wod:

1/4 mile run

20 squats

1/4 mile run

15 burpees

1/4 mile run

30 broad jump

Airplane!

12 Minutes of Torture

2009-03-05T20:53:00.002-06:00

Thanks for the name Brad and AJ!!;)

1 min. each station x 3

row

burpees

wall ball

pull ups/ monkey hang

Form looked Great everyone!! Nice work!

Our "Skittles" day is coming soon:)

February 26th

2009-03-02T07:22:00.003-06:00

21-18-15-12

Deadlift (dynamax balls to basketballs)

sit ups

30 sec. of jump rope each round

Animal Tag

February 24th

2009-03-02T07:20:00.002-06:00

Relay Day:

10 push ups

15 squats

15 box jumps

10 burpees

*As fast as you were moving... I saw good form!

Great work everyone!! :)

February 19th

2009-02-19T20:31:00.002-06:00

Playing Animal Tag

Skill: Thruster (front squat/ push press)

WOD:

Row 150

15 Thruster (pvc)

15 pull up (or jumping pull up)

Sit ups for FUN!!! :)

February 17th

2009-02-19T20:25:00.003-06:00

Skill: SDHP

Tabata 6 intervals each

SDHP

box jumps

burpees!

Game: clean the yard

Thanks Barb and Annette for playing:)

CrossFit Kids

2009-02-11T11:28:00.001-06:00

February 10th

2009-02-10T19:53:00.002-06:00

Skill: DB Swings

30 sec Stations:

Swings

Broad Jump

Jumping situps

3x.... No wait, 4x :)

Game: Animal Tag

February 5th

2009-02-06T15:10:00.005-06:00

Grace- 20 consecutive pull ups!

'Jeremy'

21-15-9

OH squat (pvc)

burpees

Game: Musical Medicine Ball

February 3rd

2009-02-06T15:00:00.003-06:00

Row 150 m

deadlift 10x

squat/roll up/ burpee 5x

Pull up 5x

3 rds

Practicing proper Deadlift form:

2 teams of 'Move the Medicine Balls'

Run to the ball, deadlift it up, bring it back to the team.

GREAT form everyone!! Could really see you concentrating:)

January 29

2009-01-31T16:14:00.002-06:00

Lots of Progress!!

Perfect push ups

Pull ups

Double unders

Great job everyone.

AJs 1st pull up was tonight:)

Tuesday, January 27

2009-01-31T16:09:00.004-06:00

Skill: SQUAT!!

Obstacle Course:

Roving push ups (plank walk)

Box jumps- up and over

Wall Ball-5

Monkey swing down the pull up bars

Jumps over paralettes

Sit ups!

January 22nd

2009-01-25T17:06:00.002-06:00

Warm up: Animal crawls

WO: Single jump rope 1 min

20 Supermans

Single jump rope 1 min.

20 Kick backs

Caterpillar Races and Cartwheels (good side and opposite side:)

January 20th

2009-01-21T14:01:00.002-06:00

Skill: DeadLift- animal crawl to KB, deadlift 5x once starting position is correct

run to end of line.

Tabata: squats/ push ups alternating for 12 total intervals

Game: Animal Tag

(I was told "Don't make us do frog hops again after a workout with squats in it. That really, really hurt!" ;)

January 8th

2009-01-09T11:57:00.003-06:00

Skill: KB deadlift

WOD:

stations

Wall ball (soccer, 4#,6#)

Pull ups

Jump rope (singles/dus)

for time: L-sits

January 6th

2009-01-09T11:53:00.002-06:00

Skill: perfect push up

WOD:

10 reps each

Box jump

K2E

lunges

Pike Circle

11 participants

fastest time: 1:06

Thursday, December 18th

2008-12-19T07:09:00.002-06:00

Skill: Wall ball

15-12-9

Wall ball (soccer ball, 4#, 6#)

Knees to elbow

box jump (12", 16", 20")

finish: sit ups

Awesome work!

Now go and enjoy the SNOW !! :)

Monday, December 15th

2008-12-19T07:06:00.001-06:00

Skills:

Pull ups

Push ups

L-sits