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Posted by Shirley Brown :
Monday, Jan 30, 2012
Fly superman!
Today's Skill
Knee ups
Today's Little Champs and Champs Workout
AMRAP 10
6 knee ups
12 Superman’s
6 sit ups
12 jumping squats
Today's Game
CrossFit Concentration
Posted by Shirley Brown :
Thursday, Jan 26, 2012
2010: Coach Andy with Odie and student
Today's Prodigy Workout
21-15-9-3
Burpees
Kettlebell Sumo Deadlift High Pull
Today's Game
Simon Says
Posted by Shirley Brown :
Monday, Jan 23, 2012
Blindfolded burpess??
Today's Skill
Thrusters
Today's Little Champs and Champs Workout
Stations:
spend 30 seconds at each station
-Thrusters
-Up downs
-Tire flip and hop
-Plank Hold
Today's Game
Rope swing obstacle course
Posted by Shirley Brown :
Thursday, Jan 19, 2012
Sometimes its a long road!
Today's Workout
AMRAP 12min
10 jumping pull ups
10 box jumps
10 push ups
Today's Weightlifting
Push Press 3-3-3-3-3
Posted by Shirley Brown :
Monday, Jan 16, 2012
The view from our Hike!
Today's Skill
Monkey bar crawls
Today's Little Champs and Champs Workout
Deck of cards
Hearts=Squats
Diamonds=Mountain climbers (2 count)
Clubs=Sit ups
Spades=Burpees
The value of the card represents how may reps you complete!
Today's Game
Obstacle course
Posted by Shirley Brown :
Thursday, Jan 12, 2012
Isabella has come a long way over the last year!
Today's Workout
AMRAP 15:
5 bench dips
10 Wall balls
20 jump rope skips
30 sit ups
Today's Weightlifting
Shoulder Press 3-3-3-3-3
Posted by Shirley Brown :
Monday, Jan 09, 2012
One Leg hops!
Today's Skill
Lateral bridges
Today's Little Champs and Champs Workout
AMRAP 10
150m Row
10 box jumps
5 bench dips
Today's Game
Simon says!
Posted by Shirley Brown :
Thursday, Jan 05, 2012
Post hike happiness
Today's Prodigy (Teens) Workout
21-15-9-3
Burpees
Kettlebell Sumo Deadlift High Pull
Today's Weightlifting
Deadlift 3-3-3-3-3
Posted by Shirley Brown :
Monday, Jan 02, 2012
CFLA kids out for a hike during the break
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