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Our CrossFit kids Next Generation program is back starting Feb 27. For the 3 weeks of the CrossFit Open on Sundays at noon, we'll be doing a junior version of the workouts for our young athletes ages 9-13! Regular Sunday training carries on after those three weeks.
We also have a 7 week session available on Wednesdays at 6:30pm that runs between the Feb break and the easter break in April. We welcome kids age 9 (grade 4) & up. Because we feel strongly that health and fitness starts at home, this program is only available to the kids of our BRIO members.
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Mon Feb 14
It's BRING A FRIEND Day!
20 min AMRAP
With a partner
40/30 Cal Row
40 DB Lunge while partner holds plank
40/30 Cal Bike
40 DB Push Press while partner hangs from bar
Tues Feb 15
OT90 x 6
1-3 Front Squat x 2
4-6 Back Squat x 4
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Open 15.4
8 min AMRAP
RX:
3-6-9-12-15-18-21 etc. HSPU
3-3-3-6-6-6-9-9-9 Power Clean (185/125)
or Scaled
10 Push Press (115/75)
10 Power Clean (115/75)
compare to Sept 17/20
Wed Feb 16
Happy Birthday Ryan B!!
"Cindy"
20 min AMRAP
5 Pull ups
10 Push ups
15 Squats
Compare Sep 12/21, July 29/20, June 27/19
Thurs Feb 17
OT90x5: Snatch + Hang Snatch + Overhead Squat
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30-20-10
DB Hang Clean & Jerk (50/35)
Box Jump (24/20)
rest 3 mins and repeat
Fri Feb 18
OT2M x10
3 Wall Walk
10 Deadlift (155/105)
30 Double Unders
remaining time is rest
Sat Feb 19
7 Min AMRAP
3-6-9-etc
Thruster (95/65)
Burpees over Bar
rest 3 mins
10 Min AMRAP
1 Rope Climb
5 Ring Dip
10 Pistols
11am Monster Mash also does:
Max meters on the Rower or Bike in 20min. Every time pace drops below target pace, get off the machine and do 5 strict pull ups On the row... RX men: <1:50/500m RX Women/Int. Men: <2:00/500m Int Women: <2:10/500m On the bike... RX men >350 Watts RX Women/ Int Men: >275 watts Int Women: >200 watts
Sun Feb 20
Happy Birthday Rick K!!
30 Cal Row/Bike/Ski
30 Back Squat (225/155)
30 Toes to bar
30 Cal Row/Bike/Ski
30 Front Squat (185/125)
30 V - up
30 Cal Row/Bike/Ski
30 Overhead Squat (135/95)
30 Sit up