eStore 
Posted by Shirley Brown :
Thursday, Feb 09, 2012
The Whole Life Challenge is quickly approaching- and below is what each day will look like on our blog. Mark your scores here each day by 9pm. Then make sure to get yourself to bed as 8 hours of sleep each night is a must. Saturday morning we will be at Rancho park doing our preliminary workout! I'm excited to have you all participating.
![P1690337[1]](http://farm8.staticflickr.com/7007/6843756683_a7821284a0.jpg)
Today's Prodigy Workout
6 rounds for time:
10 mountain climbers (2 count)
10 box jumps
10 dumbbell thrusters
Today's Game
Clean the Yard
Posted by Shirley Brown :
Tuesday, Feb 07, 2012
This Saturday the 2nd Annual Whole Life Challenge Begins. This year we have special "Kids" rules that are more applicable and real to our kids. Here is a quick overview of how things work. Starting Saturday, February 11th until April 7th your health/life will be challenged. Challenged in the areas of nutrition, sleep, physical activity and limiting TV/video hours. What does this mean? Each day during this challenge you will start with 6 points. 3 points for nutrition (staying within our guidelines) 1 point for accumulating 8 hours of sleep, 1 point for 30 min of physical activity and 1 point for watching less than 1 hour of TV and or video games per day. You goal is to keep as many of your points as possible. You will log your points by coming to the blog daily and checking in by 9pm the following day. The challenge also starts with a baseline workout at Rancho park on Saturday, we will retest the workout April 7th and see how much you improved. So, what are you waiting for: Email shirley at Crossfitla.com to sign up. $25 fee
Today's Prodigy Workout
10 Rounds:
5 Deadlifts
5 Dips
Today's Game
CrossFit Powerball
5 sit ups earns a turn
Posted by Shirley Brown :
Thursday, Feb 02, 2012
Pull-ups
Today's Prodigy Workout
AMRAP 12 minutes:
8 one-arm seated dumbbell shoulder press
10 flutter kicks (2 count)
10 walking lunges (2 count)
Today's Weightlifting
Back Squat 3-3-3-3-3
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
...continued here...
Posted by Shirley Brown :
Thursday, Dec 22, 2011
Coach getting things set
Today's Prodigy (Teens) Workout
4 x 200m sprints, 2 min rest between each
Today's Weightlifting
Intro to cleans
Posted by Shirley Brown :
Monday, Dec 19, 2011
The girls working on "hollow" position
Today's Skill
Jump to support
Today's Little Champs and Champs Workout
Max squats in 1 min
Rest 1 min
Max sit ups in 1 min
Rest 1 min
Max burpees in 1 min
Today's Game
Pin the tail on the Donkey
Posted by Shirley Brown :
Thursday, Dec 15, 2011
Crossroads Kids trying out CrossFit
Today's Prodigy (Teens) Workout
500m Row
21 DB Thrusters
21 Push ups
50 Sit ups
400m Row
15 DB Thrusters
15 Push ups
40 sit ups
300m Row
12 DB Thrusters
12 Push ups
30 Sit ups
100m Row
9 DB Thrusters
9 Push ups
18 sit ups
Today's Game
Ring Toss
Posted by Shirley Brown :
Monday, Dec 12, 2011
Hannah and Lucas Moving that Mess
Today's Skill
Medicine Ball Cleans
Today's Little Champs and Champs Workout
AMRAP in 10min
5 second Chair Sit
10 Medicine Ball Cleans
150m Row
Today's Game
Relay Races
Posted by Shirley Brown :
Thursday, Dec 08, 2011
Everyone in motion
Today's Prodigy (Teens) Workout
AMRAP 12
3 Jump squats
6 Toes to bar
9 Push ups
12 Walking lunges
15 Sit ups
Today's Weightlifting
Front Squat
3-3-3-3-3
Posted by Shirley Brown :
Monday, Dec 05, 2011
We will miss you Coach Kevin!
Today's Skill
Turkish Get Ups
Today's Little Champs and Champs Workout
AMRAP in 10min
6 Knee Ups
12 Walking Lunges
50m Run
Today's Game
Move that Mess
Posted by Shirley Brown :
Thursday, Dec 01, 2011
Isabella at PR Day!
Today's Prodigy (Teens) Workout
AMRAP 12
10 bench dips
10 deadlifts
30 jump rope skips
Today's Game
Steal the Bacon
Posted by Shirley Brown :
Monday, Nov 28, 2011
Lucas running with intent!
Today's Skill
Inversions: Head stands
Today's Little Champs and Champs Workout
AMRAP in 10min
2 Burpees
4 Pulls ups
6 Mountain Climbers
8 Squat jumps
Today's Game
Tug of War
