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Monday, October 24th

Posted by Shirley Brown : Monday, Oct 24, 2011

P1660592
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


Thursday, October 20th

Posted by Shirley Brown : Thursday, Oct 20, 2011

P1660751
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



Monday, October 17th

Posted by Shirley Brown : Monday, Oct 17, 2011

P1660438
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






Thursday, October 13th

Posted by Shirley Brown : Thursday, Oct 13, 2011

P1660035
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)



Monday, October 10th

Posted by Shirley Brown : Monday, Oct 10, 2011

P1650877
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


Thursday, October 6th

Posted by Shirley Brown : Thursday, Oct 06, 2011

P1660030
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


Monday, October 3rd

Posted by Shirley Brown : Monday, Oct 03, 2011

P1650748
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


Thursday, September 29th

Posted by Shirley Brown : Thursday, Sep 29, 2011

P1640176
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


Monday, September 26th

Posted by Shirley Brown : Monday, Sep 26, 2011

Family Feud 5
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



Thursday, September 22nd

Posted by Shirley Brown : Thursday, Sep 22, 2011

P1650222
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


Monday, September 19th

Posted by Shirley Brown : Monday, Sep 19, 2011

cflakidsfgb
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



Thursday, September 15th

Posted by Shirley Brown : Thursday, Sep 15, 2011

P1640107
We are always on the lookout for more "future firebreathers"

Today's Prodigy (Teens) Workout
¾ “Cindy”
AMRAP in 15 min:
5 pull ups
10 push ups
15 squats

Today's Weight lifting
Shoulder Press 3-3-3-3-3


Monday, September 12th

Posted by Shirley Brown : Monday, Sep 12, 2011

P1640614
Joy doing some rowing on Family Feud Day.

Today's Skill
Box Jumps

Today's Little Champs and Champs Workout
AMRAP
6 Burpees
9 SDHP
12 Pull ups

Today's Game
Nutrition-draw a balanced meal




Thursday, September 8th

Posted by Shirley Brown : Thursday, Sep 08, 2011

P1640297
Prodigy white board photo on an average day!

Today's Prodigy (Teens) Workout
“Fran”
21-15-9
Thrusters
Pull ups

Today's Weight lifting
Back Squat 3-3-3-3-3


Monday, Sept 5th

Posted by Shirley Brown : Monday, Sep 05, 2011

P1640466
Jacob perfecting his squat

Today's Little Champs and Champs Workout
NO CLASS TODAY-Get outside and enjoy the sunshine.



Thursday, September 1st

Posted by Shirley Brown : Thursday, Sep 01, 2011

P1640289
Prodigy students learning the Overhead Squat

Today's Prodigy (Teens) Workout
6 rounds, for time:
200m run
12 deadlifts

Today's Game
Musical Medicine Balls


Monday, August 29th

Posted by Shirley Brown : Monday, Aug 29, 2011

P1640368
Mina setting up for a push press

Today's Skill
Chair Sit

Today's Little Champs and Champs Workout
Personal Record Day
-Pick two from the board to work on

Today's Game
CrossFit Concentration
10 sit ups earn a flip


Thursday, August 25th

Posted by Shirley Brown : Thursday, Aug 25, 2011

P1640292
We get outside and run!

Today's Prodigy (Teens) Workout
Tabata:
Squats
Situps
Pushups
Pullups

Today's Weightlifting
Deadlift 3-3-3-3-3


Monday, August 22nd

Posted by Shirley Brown : Monday, Aug 22, 2011

P1640234
Solid Jump to support Tess

Today's Skill
Push Press

Today's Little Champs and Champs Workout
As Many Rounds As Possible in 10min
15 box jumps
10 push ups
50m run
10 push press

Today's Game
Obstacle Course



Thursday, August 18th

Posted by Shirley Brown : Thursday, Aug 18, 2011

P1630158
A Prodigy student in motion at CFLA

Today's Prodigy (Teens) Workout
Half - “Nancy”
5 rounds, for time:
200m run
15 OH squats

Today's Game
"Simon Says"


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