Workouts


Teen: Wednesday, September 24, 2014

  CF Kids Curriculum Teen Warm-Up: 3x or 5:00 10 PVC pass-throughs => 10 overhead walking lunges w/PVC => 10 one-legged side-to-side hops over PVC, each leg => 5-point squat drill Skill: Overhead squat – focus on shoulder external rotation WOD: Varsity: 10:00 AMRAP 20 do
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Preteen: Wednesday, September 24, 2014

CF Kids Curriculum Preteen Warm-Up: 3x or 5:00 5-point squat drill Skill: Overhead squat – focus on overhead bar position WOD: 8:00-10:00 AMRAP 100-meter run 10 overhead squats, PVC-15# barbell 5 burpees Challenge: 5:00 Depth jumps and shock jumps (start with very low box heights)
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Elementary: Wednesday, September 24, 2014

CF Kids Curriculum Elementary   Warm-Up: 3:00-5:00 Freeze Tag Focus: Front squat – focus on elbows WOD: 8:00-10:00 AMRAP 100-meter run 10 front squats, unloaded-8# dumbbells 5 burpees Game: 5:00-10:00 Switch – Define a 15-meter x 15-meter playing area. Use 4 cones or 2 ropes at opposi
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Preschool: Wednesday, September 24, 2014

CF Kids Curriculum Preschool Focus: Laser elbows Warm-Up: 3x or 5:00 10 jumping jacks => forward roll => 15-meter hop-skip-run WOD: 3:00-5:00 AMRAP 3 laser elbows => 3 super-slow squats => 3 jumps for joy 3 burpees => 5-meter giant steps Game: 3:00-5:00 Finding Nemo – V
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Weekly Cognitive WOD: 9/22/14-9/28/14

  CF Kids Curriculum Weekly Cognitive WOD: 9/22-9/28 Math Literacy: Math Facts Warm-Up: Bear Crawl Tag Focus: Burpees vs. Floppies WOD: 8:00 AMRAP Agility ladder – 2 up, 1 back 5 medicine ball throw for distance Safety Note – Children follow their throws to retrieve ball and retu
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