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