September, 2016

now browsing by month

 

Thursday, September 29th, 2016

CrossFit Kids Port Chester – All Stars

Warm-up

100m Row (Time)

100m Row
Athletes who are not on the rower will be in a wall sit until it is their turn.

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

6 Pull ups

8 P-Bar Dips

10 Pistols

Parent & Me: September 29th, 2016

CrossFit Kids Port Chester – Parent & Me Rookies Class

Warm-up

Coach Says (No Measure)

Athlete performs various explosive movements in a short amount of time. Movements are prepared by the coaches.

Metcon

Parent & Me (No Measure)

Each week we will focus on CrossFit Kids method for teaching Greg Glassman’s CrossFit to children ages 3-18. “Based on the principle of Mechanics, Consistency and then Intensity, CrossFit Kids emphasizes good movement throughout childhood and adolescence. Consistently good mechanics translates to physical literacy, enhanced sports performance and fewer sports injuries for kids. Not only that, a vast body of research indicates that exercise is beneficial to cognitive function, which means consistent adherence to the program can have a positive impact on children’s academic achievement.” What is the best part? You as the parent get to join in on the fun and be part of our fit family!

Wednesday, September 28th, 2016

CrossFit Kids Port Chester – Pros

Warm-up

Coach Says (No Measure)

Athlete performs various explosive movements in a short amount of time. Movements are prepared by the coaches.

Metcon

Deck of Cards I (Time)

Spades: Lunges

Hearts: Situps

Diamonds: Push ups

Clubs: Air Squats

Joker: 15 Burpees

J, Q, K, = 10 Reps

Ace= 11 Reps

25 minute cap

Monday, September 26th, 2016

CrossFit Kids Port Chester – Pros

Warm-up

Kettle Bell Warm Up (No Measure)

10 Kettle Bell Snatches (5 Each Arm)

10 Sumo Dead lift High Pulls

10 Kettle bell Swings

10 KB Back Rows

3x

Weightlifting

Overhead Squat (1x1x1)

Metcon

Metcon (AMRAP – Rounds and Reps)

EMOM 15 (3 burpees)

8 pistols

8 OHS (bar)

Sunday. September 25th, 2016

CrossFit Kids Port Chester – All Stars

Warm-up

Coach Says (No Measure)

Athlete performs various explosive movements in a short amount of time. Movements are prepared by the coaches.

Metcon (AMRAP – Rounds and Reps)

EMOM 20

10 diamond sit ups

5 hand release push ups

5 air squats

Hold plank for the remainder of the minute

Thursday, September 22nd, 2016

CrossFit Kids Port Chester – All Stars

Warm-up

400m Run (Time)

Max Effort 400m Run

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

6 DB Thrusters

6 Renegade Rows

Parent & Me: September 22nd, 2016

CrossFit Kids Port Chester – Parent & Me Rookies Class

Warm-up

Warm-up (No Measure)

Move around the cones and FREEZE!

Coach Says (No Measure)

Athlete performs various explosive movements in a short amount of time. Movements are prepared by the coaches.

Metcon

Parent & Me (No Measure)

Each week we will focus on CrossFit Kids method for teaching Greg Glassman’s CrossFit to children ages 3-18. “Based on the principle of Mechanics, Consistency and then Intensity, CrossFit Kids emphasizes good movement throughout childhood and adolescence. Consistently good mechanics translates to physical literacy, enhanced sports performance and fewer sports injuries for kids. Not only that, a vast body of research indicates that exercise is beneficial to cognitive function, which means consistent adherence to the program can have a positive impact on children’s academic achievement.” What is the best part? You as the parent get to join in on the fun and be part of our fit family!

Metcon (No Measure)

Jack in the box: wind up the jack in the box by slowing squatting

down and then “sproing!” out, jumping as high as you can.

Metcon (AMRAP – Rounds and Reps)

AMRAP in a given time of:

3 squats

5 meters (m) of crab walk

3 tuck jumps

5 m of bear craw

Wednesday, September 21st, 2016

CrossFit Kids Port Chester – Pros

Warm-up

Double Under Challenge1 (No Measure)

AMRAP 5

Complete AMRAP of double unders. Each failed attempt equals 3 burpees.

Metcon

Metcon (Time)

5 RFT:

250m Row

25 Thrusters

15 T2B

Monday, September 19th, 2016

CrossFit Kids Port Chester – Pros

Warm-up

Warm up II (No Measure)

Side Shuffle Down and Back

Butt Kicks down

10 Pushups

High Knees back

10 Supermans

5 Toes to Bar

3x

Weightlifting

Deadlift (1x1x1x1x1)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

5 Dead lifts

7 Ring Dips

9 Situps

Sunday, September 18th, 2016

CrossFit Kids Port Chester – All Stars

Warm-up

Alphabet Warm Up (No Measure)

Athletes will use a word to perform the movements presented on the alphabet board.

Metcon

()

Deck of Cards I (Time)

Spades: Lunges

Hearts: Situps

Diamonds: Push ups

Clubs: Air Squats

Joker: 15 Burpees

J, Q, K, = 10 Reps

Ace= 11 Reps

25 minute cap

x

Welcome to CrossFit Kids Port Chester!

Are you looking to become a part of our fit family?

Try one of our classes for free!

We offer Parent and Me Classes for parents who are looking to get fit AND spend time with their child (3-7 yrs).

We also offer classes for ages 8-11 yrs and 12-16 yrs.

Stop in and make it happen early…..Thank you for visiting our page. Sign up here