Cubs

Warm-Up

Square Drills

Indian Run

Skill

Goblet Squat

WOD

Every 45 seconds: (6 minutes)

6 Goblet Squats (#4)

6 Burpees

Posted by missioncrossfitkidssa in Uncategorized

Cubs

Warm-Up

Outdoor Plyos

Skill

15 Burpee Challenge

**15 burpees as fast as you can do them

WOD

Crossfit Baseball

10 Squats

10 Ball Slams

10 Line Jumps

10 Shoulder Press

***Finish all four bases to get a home run! The team with the most home runs wins! 

Tigers

Warm-Up

Plyos

Foam Roll

Skill

Hang Squat Clean

WOD

5-12-9
Hang squat clean, 25#
60-48-36
Double-unders
Rest 3:00, repeat.

Posted by missioncrossfitkidssa in Uncategorized

Cubs:

Warm-Up

Outdoor Plyos

Skill

Burpees

WOD:

3x :30 stations:

Shoulder Press

Burpees

Line Jumps

Slam Balls (#6)

Tigers

Warm-Up

Outdoor Plyos

Skill

Handstand Holds

WOD:

3 RFT of

10 KBS (#10)

10 Bar-Over-Burpees

10 Slam Balls (#9)

Cash-Out

Ab Roll Outs + Deadbugs

Posted by missioncrossfitkidssa in Uncategorized

Hello all! I hope that your back to school blues aren’t too bad as we welcome the 2012-2013 school year! Coach Renee has started school again as well, and as a result we are going to have to make a time adjustment to the CrossFit Kids classes.

The Pups group is going to be integrated into the Cubs group for the time being, (some Cubs will be moving to the Tiger group) and this class will happen from 4:30-5:00. The Tiger group will remain the same in composition, but the time will shirt to 5:00-5:30.

Thank you for your patience and support in all this change. 

Again the changes will be:

Pups + Cubs: 4:30-5:00

Tigers: 5:00-5:30

Questions or concerns? Please email Coach Renee at renee@missioncrossfitsa.com

Posted by missioncrossfitkidssa in Uncategorized

Today we learned how to rock power cleans!

Cubs

Warm-Up:

Outdoor Plyos

Skill/Focus:

Power Clean

WOD:

Sprint

6 Power Cleans (PVC)

6 Push press (PVC)

6 Burpees

Game:

Animal Tag

Tigers

Warm-up:

Outdoor Plyos

Skill/Focus:

Hang Clean

Push Press

WOD:

100m Sprint

6 Hang Cleans (#15/ #30)

6 Push Press (#15/ #30)

12 Burpees

Cash-Out:

Plank

Partner Med-Ball Abs

Posted by missioncrossfitkidssa in Uncategorized

Today we learned how to rock power cleans!

Cubs

Warm-Up:

Outdoor Plyos

Skill/Focus:

Power Clean

WOD:

Sprint

6 Power Cleans (PVC)

6 Push press (PVC)

6 Burpees

Game:

Animal Tag

Tigers

Warm-up:

Outdoor Plyos

Skill/Focus:

Hang Clean

Push Press

WOD:

100m Sprint

6 Hang Cleans (#15/ #30)

6 Push Press (#15/ #30)

12 Burpees

Cash-Out:

Plank

Partner Med-Ball Abs

Posted by missioncrossfitkidssa in Uncategorized

ALL CFK classes are cancelled today. Classes will resume Thursday August 23rd. Thank you! 

Posted by missioncrossfitkidssa in Uncategorized