CFNS CrossFit Kids 11/24/14

There will be No CrossFit Kids classes Wed. Or Thursday! 

Have a Safe & Happy Thanksgiving!!! 

Warm Up- Turkey Trott

AMRAP in 10

10 Broad Jumps 

8 Squats

6 Shoulder Press

4 Burpees

2 Plank Roll Overs

Nutrition- 

Thanksgiving meal Do's & Don'ts

CFNS CrossFit Kids 11/20/14

Warm Up-Shuttle Run Fun

Focus- Lunge Steps

WOD

3 Rounds for time

200m Row 

15 Push Press

15 Lunge Step

Game- Paper Airplane

CFNS CrossFit Kids 11/19/14

Warm Up- Frogger

WOD 

AMRAP in :4

5 Push Press

7 Broad Jumps

9 Burpees

Rest 2 min.

then.....

AMRAP in :2

5 Push Press

7 Broad Jumps

9 Burpees

Game-Athletes Choice 

CFNS CrossFit Kids 11/17/14

Kids will warm up with 

grown ups in 5:30 class!! 

Focus: Overhead Squat

WOD 

5 Rounds

10 OHS 

10 Sit-Ups

10 Burpees! 

Game: Pizza Delivery 

CFNS CrossFit Kids 11/13/14

Warm Up- Row Off!!!

WOD-

"Jacqueline"

500 m Row

30 Thrusters 

20 Pull-Ups/Ring Rows 

CFNS CrossFit Kids 11/10/14

Warm Up-Medball line drills

Focus- Medball Clean

WOD 

8min AMRAP

6 Medball Cleans

6 Burpee-Medball~Jump Over

6 Bear Hugger Jump Squats

Carry ball locked over head down to cones and back. 

CFNS CrossFit Kids

Warm Up- Junkyard Dog 8 min EMOM

Focus- Bear Complex 

WOD 

Death by Bear Complex

CFNS CrossFit Kids 11/5/14

Warm Up- Kettlebell Relay

WOD 

With 5 min in the clock

Row 250

Then as many Burpees as 

possible in time remaining.

Score =# of Burpees