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Posted by Shirley Brown :
Thursday, Nov 24, 2011
We are thankful to have Mina in our program!
Today's Prodigy (Teens) Workout
Run to everyone around you and tell them you are grateful for them!
Posted by Shirley Brown :
Monday, Nov 21, 2011
Today's Skill
Bar Hang
Today's Little Champs and Champs Workout
3-200m runs
Today's Game
Build a fort and move it.
Posted by Shirley Brown :
Thursday, Nov 17, 2011
Eve locked out overhead
Today's Prodigy (Teens) Workout
4 rounds for time:
10 push press
10 wall balls
10 sumo deadlift high pull
5 tuck jumps
Today's Game
Clean the Yard
Posted by Shirley Brown :
Monday, Nov 14, 2011
Hula hoop fun
Today's Skill
Pull Ups
Today's Little Champs and Champs Workout
Franny's Friend
5 rounds:
9 thruster (DB)
9 pull ups
Today's Game
Farmers and Lumberjacks
Posted by Shirley Brown :
Thursday, Nov 10, 2011
Isabella working her ring rows
Today's Prodigy (Teens) Workout
Core-a-rific!
AMRAP 7 min
10 sit ups
10 hollow rocks
10 arch rocks
10 lateral bridges (5 each side)
Today's Weightlifting
Push Press 3-3-3-3-3
Posted by Shirley Brown :
Monday, Nov 07, 2011
Beanie sprinting a 200m run
Today's Skill
Deadlifts
Today's Little Champs and Champs Workout
Lil’ Diane
21-15-9
Deadlifts
Shoulder Press
Today's Game
Clean the Yard
Posted by Shirley Brown :
Thursday, Nov 03, 2011
Today's Prodigy (Teens) Workout
5 Rounds for time
200m Row
12 DB thrusters
Today's Game
Simon Says
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
Posted by Shirley Brown :
Thursday, Sep 29, 2011
Chest to deck push ups are the standard!
Today's Prodigy (Teens) Workout
“Lil Jumping Annie”
Jump rope and sit ups
50-40-30-20-10 jumps
25-20-15-10-5 sit ups
Today's Weightlifting
Deadlifts 3-3-3-3-3
Posted by Shirley Brown :
Monday, Sep 26, 2011
Siena hanging around!
Today's Skill
Pass Throughs
Today's Little Champs and Champs Workout
AMRAP in 10min
9 SDLHP
6 Pass Throughs
3 Burpees
50 Rope skips
Today's Game
Limbo
Posted by Shirley Brown :
Thursday, Sep 22, 2011
The Prodigy girls (hanging around)
Today's Prodigy (Teens) Workout
“Fight Gone Prodigy”
2 rounds for reps:
1 min wall ball – 9’ line
1 min SDHP
1 min box jumps
1 min push press
1 min row
1 min rest
Today's Game
Clean the Yard
Posted by Shirley Brown :
Monday, Sep 19, 2011
CFLA Kids at Fight Gone Bad 6
Today's Skill
Mountain Climbers and Pull ups
Today's Little Champs and Champs Workout
Deck of Cards
Club=Mountain climbers
Heart=Squats
Diamonds=pull ups
Club=Sit ups
Today's Game
Dragon Tails
