Week of 9/17/18

We are back to our normal class schedule!

Kids: Tues. and Thurs. at 5pm, Sat. at 10:30am
Teens: Tues. and Thurs. at 7pm, Sat. at 11am

Tuesday

KIDS: 5pm
SKILL: Goblet Squats
WOD:
4 x 30 sec stations
Goblet Squats
Burpees
Ball Slams
Rest
GAME: Med Ball Musical Chairs

TEENS: 7pm
SKILL: Back Squat (5’s)
WOD:
3 x 1 min stations
Goblet Squats
Burpees
Ball Slams
Plank Holds (hold for as long as you can then use the rest of the minute for rest)

Thursday

KIDS: 5pm
SKILL: Pledge Push Ups
WOD:
AMRAP in 8 mins
6 Pledge Push Ups
12 Renegade Rows
30 Single Unders
GAME: CFG Bowling

TEENS: 7pm
SKILL: Floor Press (5’s)
WOD:
AMRAP in 10 mins
1 Rope Climb or 3 Lying Rope Climbs
10 HR Push Ups
50 Single Unders

Saturday

KIDS: 10:30am
SKILL: DB Cleans
WOD:
4 Rounds
2 Hill Runs
10 DB Hang Cleans
10 DB Push Press
20 Lunges
GAME: CFG Ladder Ball

TEENS: 7pm
SKILL: Clean and Jerk (80% 2 sets of 5 reps)
WOD:
Run 800m
25 DB Hang Cleans
25 Ab Mat Sit Ups
25 DB Push Press
25 Hanging Knee Raises