Kids Classes Resume, Front Squats, Bent Over Rows & 3 Rounds of Fun!
Our CrossFit Kids Classes resume on Monday September 14. There are some schedule changes we want you to be aware of:
-CrossFit Kids for ages 5-9 is now at 3.35PM instead of 4.30PM
-We have added Teen Weightlifting to the Monday and Wednesday schedule at 3.45PM. It was previously on Thursdays, and it still requires a coach’s assessment
-CrossFit Teens now starts at 4.25PM instead of 3.40PM. Teens are encouraged to first attend the weightlifting class and roll right into the Teen class for the metabolic conditioning.
-Another change is the pricing structure for the CrossFit Kids Classes. Instead of a monthly membership we now offer the convenience of the punch card. The bigger the card the more economical the classes!
o Drop in $15 per session
o Prepaid 5 pack – $12.50 per session – 30 days expiration
o Prepaid 10 pack – $10.00 per session – 60 day expiration
o Prepaid 20 pack – $8.00 per session – 90 day expiration
Sign up for CrossFit Kids Classes here!
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Friday’s WOD
Front Squats
5×3
Start at 60-70% of your 1RM Back Squat
This is Linear Progression, and we will add weight each week. Look at the numbers you used last week and add 2.5 to 5 lbs. Focus on form. Get tight and organized at the top. Hold that tension as you complete a two-count down and a two-count back up.
Pimp Your Pulls
Bent Over Barbell Rows
3×10
Go lighter than you think and practice great form by starting with The Founder
then
3 rounds for time
20 Front Rack Walking Lunge – Use your Row weight
15 Kettlebell Swings 53/35
10 Toes to Bars
2015 09 10