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Posted by Shirley Brown :
Monday, Oct 31, 2011
Halloween last year at CFLA Kids class
Today's Skill
Medicine Ball Cleans
Today's Little Champs and Champs Workout
AMRAP in 10 min
Farmers carry- down and back
10 Medicine ball cleans
20 mountain climbers
Run to tree and back
Today's Game
Rope Swing obstacle course
Posted by Shirley Brown :
Thursday, Oct 27, 2011
Isabella at PR day
Today's Prodigy (Teens) Workout
5 rounds for time:
8 Pistols
12 Kettle bell swings
20 Rope skips
Today's Weightlifting
Deadlift
3-3-3-3-3
Posted by Shirley Brown :
Monday, Oct 24, 2011
Relaxing after PR Day!
Today's Skill
Rowing
Today's Little Champs and Champs Workout
AMRAP in 10min
1-2-3-4-5-6-7-8-9-10………..
Bench dips
Deadlift
Box Jumps
Run to tree and back
Today's Game
Up-Down-Stop-Go
Posted by Shirley Brown :
Thursday, Oct 20, 2011
Michal deadlifting three bars?
Today's Prodigy (Teens) Workout
AMRAP 12 minutes
3 Broad Jumps
10 Deadlifts
3 Broad Jumps
7 Pull ups
Today's Game
CrossFit Powerball
10 sit ups= 1 ball
Posted by Shirley Brown :
Monday, Oct 17, 2011
Kelsey and Kevin having a BLAST running!
Today's Skill
Forward Rolls
Today's Little Champs and Champs Workout
AMRAP in 10 min.
1 forward roll to cone
Run to tree and back
15 jumping jacks
15 squats
Today's Game
CrossFit Tic-Tac-Toe
1st Row-3 push-ups
2nd Row-5 Supermans
3rd Row- 5 pull-ups
Posted by Shirley Brown :
Thursday, Oct 13, 2011
Isabella swinging her bell!
Today's Prodigy (Teens) Workout
Time v. Task!
Round 1 - As many reps as possible of:
1 min burpees
1 min sit ups
1 min push ups
1 min box jumps
1 min squats
Rest 2 minutes
Round 2 – do the same # of reps for time; try to beat 5 minutes
Today's Weightlifting
One arm dumbbell strict press
5-5-5-5-5 (each arm)
Posted by Shirley Brown :
Monday, Oct 10, 2011
Jack learning the anchor
Today's Skill
OH Medicine ball carry
Today's Little Champs and Champs Workout
AMRAP in 10 minutes
-OH med ball carry from one end of room to the other
-Walking lunges form one end of the room to the other
-5 Inverted burpees
Today's Game
Red Light Green Light
Posted by Shirley Brown :
Thursday, Oct 06, 2011
Mina swinging a Kettle bell!
Today's Prodigy (Teens) Workout
“Half Barbara”
3 rounds
10 pull ups
15 push ups
20 sit ups
25 squats
Today's Game
Ring Toss
Posted by Shirley Brown :
Monday, Oct 03, 2011
A glimpse into one of the kids success journals
Today's Skill
Medicine Ball Cleans
Today's Little Champs and Champs Workout
PR Day practice
Today's Game
Hula Hoop Freeze Tag
