CrossFit Kids at CFCC!
We are beyond excited to announce that CrossFit Kids classes will be part of the regular schedule at CrossFit Center City on Saturdays. Here’s a quick FAQ for those interested, and please– pass it along!
WHAT AGE GROUPS CAN ATTEND?
–Right now we have 2 groups:
CrossFit KIDS (ages 5-12)
–These classes will meet Monday, Wednesday at 330pm and Saturday at 10am concurrent with a 10am workout that parents can attend! Classes are approximately 45min long.
CrossFit TEENS (ages 13-17)
–These classes will meet Tuesday, Thursday at 330pm and Saturday late morning. Classes are 1hr long, including some study time at the end of class.
For more information read here!
WORKOUT OF THE DAY:
MOVEMENT PREP: Lax or softball adductors and VMO 3 minutes then triceps 2 minutes, 1 minute/side sitting in pigeon pose
1 Round: 10 bird dog, 30ft bear crawl, 30ft crab walk, 30ft lateral lunge, 30ft burpee broad jump
STRENGTH:
A. Front Squat @ 5xx1 tempo @ 65-70% x 3 reps x 3 sets, Rest 90 seconds
B1. BB Bent Over Row x 8 reps x 3 sets, Rest 45 seconds
B2. Handstand Hold x max effort x 3 sets, Rest 45 seconds
CONDITIONING:
In teams of two, with partners alternating full rounds,
6 Rounds (3 rds/person)
20 Wall Ball (20/14#)
20 Russian KB Swings (24/16kg)
Notes
-The goal is to go unbroken on both movements
-Board Score: ST(FS), COND (Total Time)
RUNNING:
WARM UP AND MOBILITY WORK:
Single leg stability work
Banded partner drills/hip opening work
CONDITIONING:
3 rounds, 2 minute rest in between rounds
30s on/30s off
30s on/25s off
30s on/20s off
30s on/15s off
30s on/10s off
30s on/5s off
30s on/ rest
STIMULUS:
Even pacing is the goal here, as the rest gets shorter you shouldn’t cover less distance. Key is to not blast the first one!
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