CrossFit Island Park is pleased to continue the CrossFit Kids program! The eight week program begins on January 3, 2016 and continues on Sunday afternoons. Sign-ups are at the front desk and can also be done by printing about the below form.
Form -- Click here to download!
Our holiday party is booked! Friday, January 8, 2016 at Speakeasy. $45 pp for top shelf open bar and appetizers from 7:30-11:30.
That price is inclusive of tax and gratuity. Sign-up sheet is at the front desk! Get your name on there for a night of fun that doesn't involve exercise.
With a light to moderate KB, 5 reps, each arm
1 arm high pull
1 arm shoulder press
1 arm push press
1 arm waiter's squat
1 arm Sot's press
1 arm Overhead squat
All reps should keep a slower down, faster up tempo. The slower and more deliberate the better.
With A Partner:
A) 5 Min AMRAP: 1 Arm Farmer Carry 20M, Switch With Partner. Alternate Arms Every Round. 20M =1 Rep
2 Min Rest
B) 5 Min AMRAP: 10 Calorie Assault Bike Congo Line Sprints. What Class Can Accumulate The Most Calories?
Pre-WOD: 5-10 Kips (On Rings If Your Doing Muscle Ups) 5-10 Push Ups Or HSPU 15 Swings 2 Rounds
HERO WOD FRIDAY
Complete As Many Rounds As Possible In 20 Min: 2 Muscle Ups 4 HSPU 8 KB Swings 70/53#
Scale Muscle Ups To: -Bar Muscle Ups -6 (CTB, Banded) Pull Ups. No Dip Portion Today, We're Focusing On The Pull, They'll Press In The HSPU. Scale HSPU: Up To 2 Ab Mats OR 4 Pike Push Ups, Feet On A Box
5 x 30 sec sprint on A.D. 5 inch worm into 1 yoga push up, 1 length samson stretch, 1 min couch stretch on each leg.
8 Min EMOM: Odd Min 30 DU, Even Min 8 Burpees
3 Rounds Of. 1 Min AMRPAP: 1. Row For Cal, 2. Pull Ups, 3. SDHP (26/35), 4 Burpees- 1 Min Rest Between Rounds