7/29 - 8/4

Hey Kids and Parents,

Come join the fun. We have a fun Family beach WOD this Saturday.  

Tuesday

Young Heroes

Warm up:             jump rope 

Skill Work:             front squat, sumo deadlift high pull and push press

WOD:                   “Tabata”

                             Run

                             Front squat

                             Sumo Deadlift High Pull

                             Push Press

Game:                  Crossfit caterpillar races

Heroes

          Surprise McMillan WOD

                             

Wednesday

Little Heroes

Warm up:             jump game

Skill work:           squat

WOD:                   “finding nemo”

                             Hop on one leg to fish, bend over and pick up fish trying not to put foot down

                             Skip to box and drop fish

                             Log roll to cone- 3 presses

                             Run to box -3 jumps

Game:                  animal tag

Thursday

Young Heroes

Warm up:          sprints      

Skill Work:         pull ups

WOD:         Max Sit Ups (1 min time limit)

Max Pushups (1 min time limit)

Max Pull ups (1 min time limit)

Box Jumps (1 min time limit

Game:        Animal soccer

Heroes

          Surprise McMillan WOD                  

Saturday

All Heroes

          Family Beach WOD

          

7/22 - 7/27

Tuesday

Young Heroes

Warm up:             tag   

Skill Work:                     front squat, push press and thrusters

WOD:                            “Fran”

                             Thrusters

                             Pull ups

Game:                  Musical Medicine Ball

Heroes

          Surprise McMillan WOD

                             

Wednesday

Little Heroes

Warm up:             run, jump, L-sits

Skill work:           Dip/ Oompa-Loompa

WOD:                   Sprint

                             Roll the small tire

                             Climb thru tire

                             Roll tire back to cone

                             5 bunny hops

Game:                  toy hunt

Thursday

Young Heroes

Warm up:            sprints      

Skill Work:                    box jumps, lunges, tuck jumps, wall balls

WOD:                            circuit (3 rounds, 30 seconds each station)

                             Wall ball

                             Box Jumps

                             Push ups

                             Squats

Game:                  Limbo

Heroes

          Surprise McMillan WOD                  

Saturday

All Heroes

          Obstacle course

         

7/15 - 7/20

Hey Kids and Parents,

Sorry for the late weekly update.  We have a fun week planned and can’t wait to see ya’ll in the gym.

Tuesday

Young Heroes

Warm up:             Row 

Skill Work:                     squat         

WOD:                             Run

                              Squat

                              Push ups             

Game:                  Dodge ball

Heroes

          Surprise WOD

                             

Wednesday

Little Heroes

Warm up:             Jump Rope

Skill work:           press to the sky with a soft ball

                             Catch and throw balls

WOD:                   5 presses with soft ball

                             5 toes to bar

Game:                  Pass the ball

Thursday

Young Heroes

Warm up:             Pull-ups, moving planks and L- sit        

Skill Work:                     Push Press

WOD:                             3 rounds

                              Shoulder press

                              Push press

                              Sit ups

Game:                  soccer

Heroes

Surprise WOD

                   

Saturday

All Heroes

          Crossfit baseball

         

7/9-7/13

Hey Kids and Parents,

I hope everybody is having a fun summer. This week’s WOD are going to be a lot of fun, I hope to see everybody in the gym.

Tuesday

Young Heroes

Warm up:   agility ladder     

Skill Work:           sumo deadlift high pull        

WOD:          Crossfit baseball                            

Game:  Crossfit baseball                                    

Wednesday

Little Heroes

Warm up:             agility ladder     

Skill work:           wall ball

WOD:                   AMRAP

                             Wall ball

                             Run

                             Box jump

Game:                  duck, duck, goose

 

Thursday

Young Heroes

Warm up:   jump rope 

Skill Work:           ring row

WOD:          5 rounds

          Bear crawl

          Sit ups

          Bear crawl

          Ring row             

Game:  Crossfit leapfrog                          

 

Saturday

          Surprise WOD

July 4th week

Hey Kids and Parents,

We are going to have another fun week of 4^th of July themed WOD’s. NO kid classes July 4^th!

Tuesday

Young Heroes

Warm up:             Run, Jump, Run

Skill Work:                     Front Squat        

WOD:                             10 min. AMRAP  

                              Run

                              10 Front squats

                              10 Push ups

Game:                  July 4^th Game               

Wednesday

Little Heroes

Warm up:             Run  

Skill work:           Squat

WOD:                   Crossfit baseball

Game:                  July 4^th Game

Thursday

          NO KID CLASSES                   

Saturday

          Surprise WOD