Finn’s Sumo Deadlift High Pull

Warm up
Row 300 M

Skill
KettleBell Swings

WOD:  2 Rounds
50 ft .Broad Jumps,
50Ft. Walking Lunges,
15 Kettlebell Swings (15#),
15 Box Jumps,
15 Pullups,
15 Burpees,

Game: Monkey in the Middle

Finn and Shai - Side to Side Burpees

Buy In:
15 Situps
10 Knees to Elbows
5 Toes to Bar

Skill:
Pull-ups

WOD
5 Rounds
Run to the end of the building
5 Pullups

Cash Out:
CrossFit TV Tag

Are your friends just hanging around?? Bring a friend to your next class and show them the fun you have been having!

All of the lounging around this summer may have thrown you off your FOOD game. Just a quick reminder of what and how we should be eating. Nutrition is the base of everything we do. It is what makes us feel energized and ready for the day. Make sure you know what you are putting in your body. Read the ingredients. If you don’t know an ingredient, ask your parents. Knowledge is power.

Look at your plate, make a fist, eat that much meat or protein every meal; turn your hand over and fill it with nuts and seeds, eat that much good fat, fill the rest of your plate with stuff you found in the fruit and vegetable aisle. Fill your plate this way at every meal, don’t eat more.

Saturday July 24th, 2010
Buy In:
25 Side to Side Burpees

Skill Set:
Hang Power Clean

WOD:
5 Rounds
10 Cleans
10 Box Jumps

Cash Out:
3 x
3 forward rolls
10 situps

Game:  CrossFit TV Tag

Jack carrying a Kettlebell

Skill
Shoulder Press

WOD
15 Shoulder Press
15 Revers Push Up
15 Push Press
15 Reverse Pushup
15 Thrusters
15 Reverse Pushups

Finn hitting the surf

We are halfway through the summer!  We have been playing Badminton and boogie boarding at the beach.

What have you been doing for fun?

Teens
AMRAP 15 Minutes
5 Box Jumps
5 Thrusters 20#
5 Pullups

Climb Everything, ALWAYS.

Saturday morning’s class will be moved to 9:15am to let the parents workout at 10am for the Bring a Friend to CrossFit WOD.

Hmmm….I think we may have a very similar WOD to the adults…why don’t you bring a friend to Saturday mornings class:)