Flying Finn

Warm Up
20 Box Jumps
10 squats
5 push ups

Skill
Squat

WOD

5 Rounds
Sprint 50 M
10 Squats
Bear Crawl 50 M
10 Push ups

School is in Session!

By now we are all back in school. Early mornings, lots of listening, reading and writing. The best way to keep our minds active and running sharply is to make sure we are getting enough sleep and eating properly. If you have any questions about what or how much we need to eat each day, ask .(JavaScript must be enabled to view this email address)! While our minds need to run well, so do our bodies. Our second kids class of the week will be on Thursdays at 4pm. If you haven’t had a chance to stop by for an intro session, either email Alison (linked above) or just come by at 4pm tomorrow.

Thursday 8/19/2010
Warm Up
Dot Drills

Skill
Dead Lifts

WOD
“Kollin”
3 Rounds
5 broad jumps,
10 deadlifts,
15 pushups

CrossFit Is for GIRLS

We made it through the first week of school! Come on out and play with us! Kids classes Saturday’s at 8:30am-9am and Thursday’s 4pm-4:30pm.

Buy In
5 Minutes of Jump Rope

Skill
Overhead Squat

WOD
21-15-9
Overhead Squat
Burpees

Dre
The end of our summer session is here! School is starting, but we aren’t stopping! Starting next Thursday, our second weekly kids class will be available. Kids Classes are now Thursdays at 3:45pm-4:15pm and Saturdays at 8:30am to 9am. Come on in and check us out.

Wednesday August 11th, 2010

Buy In
10 Sprints

Skill
Dip Shrug Drop Stand

WOD 8 min AMRAP
5 Pushups
10 Drop Stands
15 Squats

Game - Basketball

Row on, Rowers! Finn, Dre and Chris warm up with a 300M Row

Warm Up
2 x
10 Jumping jacks => Plank hold 10 seconds => Roving Plank 10 M =>  Agility ladder 2 in 2 out => sprint 50 M

Skill
Power Clean

WOD
Miss Grace
For Time
20 Clean & Jerks 15#

Shai 1:56
Finn 2:03

Skill #2
L-Sit for 30 seconds - 3 times

It’s never too early to start!

Warm Up
Row 300m

Skill
Overhead Squats

WOD
21-15-9
Overhead Squats
Burpees

Game
T.V. Tag