Hopper WOD!!!

56 burpees

Merry Christmas!!!

Schedule runs as normal from Sunday to New Year's Eve!!!

55 burpees

Twelve Days of CrossFit!!!

For Time:

One Handstand Pushup

Two One Legged Squats, One Handstand Pushup

Three Ring Dips, Two One Legged Squats, One Handstand Pushup

Four Walking Lunges, Three Ring Dips, Two One Legged Squats, One Handstand Pushup

Five Box Jumps, Four Walking Lunges, Three Ring Dips, Two One Legged Squats, One Handstand Pushup

Six Dumbbell Cleans, Five Box Jumps, Four Walking Lunges, Three Ring Dips, Two One Legged Squats, One Handstand Pushup

Seven Knees to Elbows, Six Dumbbell Cleans, Five Box Jumps, Four Walking Lunges, Three Ring Dips, Two One Legged Squats, One Handstand Pushup

Eight Kettlebell Swings, Seven Knees to Elbows, Six Dumbbell Cleans, Five Box Jumps, Four Walking Lunges, Three Ring Dips, Two One Legged Squats, One Handstand Pushup

Nine Wallball Shots, Eight Kettlebell Swings, Seven Knees to Elbows, Six Dumbbell Cleans, Five Box Jumps, Four Walking Lunges, Three Ring Dips, Two One Legged Squats, One Handstand Pushup

Ten Sumo Deadlift High Pulls, Nine Wallball Shots, Eight Kettlebell Swings, Seven Knees to Elbows, Six Dumbbell Cleans, Five Box Jumps, Four Walking Lunges, Three Ring Dips, Two One Legged Squats, One Handstand Pushup

Eleven Barbell Thrusters, Ten Sumo Deadlift High Pulls, Nine Wallball Shots, Eight Kettlebell Swings, Seven Knees to Elbows, Six 

Dumbbell Cleans

, Five 

Box Jumps

, Four Walking Lunges, Three Ring Dips, Two One Legged Squats, One Handstand Pushup

Twelve Hang Power Cleans, Eleven Barbell Thrusters, Ten Sumo Deadlift High Pulls, Nine Wallball Shots, Eight Kettlebell Swings, Seven Knees to Elbows, Six Dumbbell Cleans, Five Box Jumps, Four Walking Lunges, Three Ring Dips, Two One Legged Squats, One Handstand Pushup.

54 burpees

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

53 burpees

Following is a bit of information regarding our upcoming CrossFit Kids program:

Crossfit Kids is not simply a scaled down version of Crossfit, it is entirely absolutely geared and designed for a special population and the specific developmental needs of that population (neurological, cognitive, motor).

Crossfit Kids combines elements of gymnastics, body weight calisthenics, and weightlifting to optimize use of the ten general physical skills which include: cardio-respiratory endurance, power, strength, stamina, speed, agility, flexibility, balance, accuracy, and coordination.

Additional elements that encourage bone density development, cross body movements and exercises that involve the vestibular system (sensory system that contributes to movement and balance) are incorporated to take advantage of the window of opportunity for peak development in both children and teens.

These elements are combined in a way to keep children engaged and having fun, while introducing them to properly executed functional movements as well as creating a foundation for optimization of athletic performance and health. Nutrition is discussed and good food choices encouraged within a supportive community.

In order to be prepared for the kids and teen classes please bring water. It’s important for kids to be hydrated before, during and after exercise. Provide layered comfortable clothing and athletic shoes.

Let the coaches know how they can provide the best care for your child and let them know if there are any special needs or medications they should be aware of.

Information courtesy of www.crossfitkids.com

6 week session for the CF Kids: $60 (1x a week)

6 week session for CF Teens: $120 (2x a week)

Drop-in fee: $15

Please make a note that Tuesday and Thursday 6:30pm class will no longer be running, effective immediately, as we are preparing to have the CrossFit Teens class at that time. Please talk to us if this puts a hitch in your schedule!

Row 2k

Then:

Press 3-3-3

52 burpees

Gymnastics part eleven