Thursday, June 16th, 2016

justin kids fitness 2016Kids Fitness Program!
SIGN UP FOR SESSION #2
Don’t miss out on Session #2 of our Kids & Teen Summer Fitness Program! SIGN UP at the front desk.
Coach Justin will teach the fundamental Crossfit movements and techniques combined with fun activities! Keep your kids FIT this summer!
Starts 7/6/2016

STRENGTH

Death By…

Level 1: Pull Ups
Level 2: C2B Pull Ups
Level 3: Muscle Ups

*Perform:
1 rep in the first minute
2 reps in the second minute
3 reps in the third minute
etc.

*12 Minute Cap

WOD

10 Minute AMRAP:

5 Push Ups
10 Slam Balls
15 Jumping Lunges
CORE DOWN
Alternating Tabata

Hollow Rocks
Sit Ups

 

RX:
Mroz 6
Kyle 9+1
Best 7+5
Amanda 9+11
Cates 6+13
Smitty 7+29
Shaq 6+9
Zach 7+19
Max 5+21
Clay 9+5
Mellow 9+7
Jeff 8+6
Michelle 7+15
Sully 7+3
Drew 7+2
Keith 7+2
Gretchen 7+10
Jacob 7+2
Belinda 10+5
Brett 10+5
Jen 8+5
Karen 6+24
Carolann 9+12
Nicholl 7+6
Curt 8+13
Mandy 7+3
Josh P 7+13
Hollywood 6+22
Connor 7
Toph 6+15
L Mello 7
K Dawg 6+6
Cory 10+13
Kapitan 8+5
Bill H 7+6
Bre 9+10
Gregg 9+11
Brad 6+19
MIke 6
Caroline 9
Christy 6+5
Carrie C 7+26
Brian 7+10
Frank 8+10
Mike 6+5
Jason 5+2
Erin 9+12
Micheal 5+2
DP 9+6
Mat 5+10
Jeff 6+9
Kayle 8+5
Matt 8+1
Adam 8+2
Nataleigh 6+18
Alan 5+25
Chelsea 9+17
Marianne 7+5

MOD:
Makena 8+12
Erin 6+5
Kendra 8
Barbara 6+1
Sabrina 6+5
Heidi 6+24
Savanah 6+10
Carol 6+22
Heather 6
Liana 7+12
H Mroz 6+16
Christy 6
Rich 5+5
McKay 5+10
Lauren 6+10
Calvin 5 *welcome
Kristen 5+18
Meghan 7+25
Dawn 6+12
Marion 6+5
Brad 7
Melanie 5+10
Britany 6+11
Susie 7+1
Bart 5
Becki 3+9
Ellie 6+3
Joesph 5+6
Gene 5+1
Katrina 5+22
Christine alt
Chad 7+5
Cali 7+20
Orpha 5+2
Denise 8+4
Josh 5
Tracy 7+3
Alex 7
Ericka 5+5
Deanna 7+15
Kate 7+5
Michelle 7+11
Kristi 7+8
Don 6+10
Grace 4+15
Ian 4+22
______________________________

Welcome x1 june 2016 x1 june 2016 2X1 Athletes!!

On Board 4

Warm Up

Partner Warm Up
Partner A: 2 Minute Rower (Bike if in studio)
Partner B: 2 Minute Tabata Alternating b/w Air Squats & Knee Push Ups

Skill

Overhead Squat (PVC)
Ground to Overhead G2OH

WOD

5 Rounds

10 OH Squat (PVC)
15 G2OH w/ plate 15#
20 Russian Twist with Plate 15#
CORE DOWN

“Group Stretch”

X1
Julie 920
MK 656
Lori 639
Susie 753
Beth 804
Adria 907
Kaylah 913
Diana 848
Tonya 912
Elizabeth 858
Jasmyn 830
Briana 716
Jules 930
Ona 1000
Renee 900
Megan 715
Michele 713
Sherri 717
Amy 646
Laurie 714
Carolyn 845
Heather 700
Kerri 644
Kelly 646
Letty 844
Ellie 857
Marci 845
Chelsea 856
Taylor 703
Sam 527
Linda 654
Robin 649
Angela 651
Cathy 658
Christina 737
Tiffany 733
Gillian 656
Dana 710
Jess 853
Michelle 800

 

 

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text