CFLCKids

SWEET SUMMERTIME!

2012-06-11T14:12:30+00:00

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SWEET SUMMERTIME!
Date June 11, 2012
Happy Monday!
Who cares what day it is....its summertime!:) Be sure to drink LOTS of water since its so hot outside!
Here ya go..............no, its not easy that's why YOU are awesome, you do the hard stuff without complaining.

PUPS9 (5-9)

SKILL: HAND STAND WALKS

WOD: RUN 1/2 MILE 25 SIT UPS 15 TTB 10 KTE

GAME: WATER BALLOOON TOSS................UH HUH:)

DOGS (10-15)

SKILL:HS WALKS

WOD: RUN 1 MILE 50 SIT UPS 25 TTB 15 KTE

GAME: WATER BALLOON TOSS....))

GRAB A BOOK TO READ FOR THE SUMMER...........LAZY DAY READING IS GREAT......AFTER YOUR WOD OF COURSE.
DONT FORGET ABOUT SUMMER CAMP! SIGN UP!
JUNE27 IS WHEN IT STARTS!!! GRAB A FRIEND AND DO WHAT OTHER KIDS WISH THEY COULD DO!:)

Success Comes in Cans….Failure Comes in Can’ts. You CAN, YOU WILL, YOU DO. CFK

2012-05-30T15:22:57+00:00

Posted by

Hi everyone! Hey! We had alot of fun last Saturday at the End of School Party! Thanks to all of you and parents that helped out!

ITS SWEET SUMMERTIME NOW!
My plan is to teach you some NEW things and pick it up a notch.......lets show up and be ready!
Please start bringing your journals. We have to keep track of your progress.

PUPS( 5-9)
BUY IN: 10 TTB 10 OHS
after warm up

SKILL: thrusters and sdlhp

WOD: 5 sdlhp
5 thrusters
10 situps
agility ladder/dots high knees

GAME: poison ball!

Stuff to do at home....find a Paleo recipe that you do not have to cook! Bring in a copy to share.

4 1/2 days of school left!!!!!!!!!!!

2012-05-16T16:54:46+00:00

Posted by

Hello CFKids!

Ya ready to roll? Hope so. Summer may be relaxing but we will be working harder than ever in CFK! WHY NOT?? if we wnat to be better at life, we have to DO. Nobody gets ahead just sitting around wishing.

PARTY MAY 26TH 10:30-2:00 BRING A FRIEND!
SUMMER CAMP SIGN UP BEFORE THE CLASSES ARE FULL!
ST. JUDE CF HOPE BRING A FUNNY JOKE IN AND/OR A PICTURE THAT IS HAPPY, COLORFUL....SOMETHING THAT'LL MEAKE A KID SMILE.

PUPS( 5-9)

SKILL: wall balls

WOD: 5 wall balls
burpee broad jumps to cone
agility ladder backwards
7 pull ups

GAME: SHARK BALL

DOGS (9-14)

SKILL: WALL BALLS

WOD: 10 WALL BALLS
BURPEE BROAD JUMPS TO CONE
AGILITY LADDER BACKWARDS SKIPPING A SQUARE
10 PULL UPS

GAME: SHARK BALL

GO GET EM GUYS! YOU MAKE ME PROUD.

CrossFitters…..Cool Kids.

2012-05-14T17:37:20+00:00

Posted by

CONGRATULATIONS LAYLA!!!!!!!!!!!!!!!!!!! I was notified by Ashley, Layla's mom, that she had competed in a gym meet Saturday. Well.....I spoke to little Miss Layla and GUESS WHAT?!?!?!?!? SHE GOT FIRST PLACE!!!!!! Gold medal and everything! She told me her scores and they were all soooo close to perfect tens in all of her events...ALL OF THEM!!!!!!! WOW! I am so proud of that little chicky. Please give Layla a high five when you see her! She goes to CFKids on Broad St. and let me tell you something....she is ONE HARD WORKER! Im not just saying that either. She always counts her reps and rounds correcctly, does her exercises the BEST that she can and also...she shares. WAY TO GO LAYLA GIRL! :)

1. CF for Hope Hey guys.....can you draw a funny picture or write down a joke for the kids at St. Jude Hospital? We are having a big fund raiser for the kids at this special hospital. See, these kids have cancer and I betcha a smile or a laugh would make them feel happier even just a second. I know you'll come thru for me.
2. End of school party! May 26, 2012 on Easy St. YOU ARE ALL INVITED! PLEASE bring a friend and show them why you love CrossFit! games, food...FUN!
3. CFKids Camp! June 27- Aug 6th.....be there! I promise to make it FUN...not like...WHY am i heeeeere????? haha

wodkillas...here ya go!

PUPS (5-9)

SKILL: Knees to elbows

WOD: 7 kte
8 supermans
9 back squats

GAME: FLIPAMAJIG

READ!!!!!!!!!!!!!!!!!!

DOGS (10-14)

SKILL: KTE/TTB

WOD: 10 KTE/TTB
11 Supermans
12 back squats

GAME : FLIPAMAJIG

READ!!!!!!!!!!!!!!!

CrossFit Kids do the right thing....because, it's the right thing to do! GO......help someone out today.
Love yas!

Coach Mary

CFK SUMMER CAMP and CF HOPE AAAAND END OF SCHOOL PARTY!

2012-05-09T13:12:55+00:00

Posted by

Hello everybody!

Ok...lets see, we have 10 1/2 days of school left!!! YIPEEEEEEEEEEEE!

Please tell your friends all about the summer camp starting June 27th! ITS GOING TO BE AWESOME!
I hope ALL of you are able to come. wods, games, food...and MORE!

We are going to have a KIDS WOD on June 9th to help the kids at St. Jude's hospital. Ths is a kids only hospital that treats cancer.:( lets celebrate OUR health and do what we can to help these kids that need it. If you want to raise money for it by asking for donations...GREAT! Or, if you want to donate some of your OWN money, even better! Remember.....life is about GIVING and you will receive...kinda neat how that works.

May 29th is PARTY TIME! We will have an end of the school year party at the box on Easy St. This party is for ALL CFK kids!! (Broad St& Easy St.) WATER SLIDE, FOOD, GAMES, FRIENDS.....GOOOD TIMES! Will start right after the adult WOD at 9:30....so around 10:30. BRING A FRIEND!!!!!!!!!!!!!! BRING A FRIEND!!!!!!!!!!!!

HEEERE"S THE WOD for all of my WODKILLAS!

PUPS ( 5-9)

SKILL: overhead squats

WOD: 6 min. AMRAP
5 OHS
7 burpees
9 kbs

GAME: Circle Tag

DOGS(10-14)

SKILL: overhead squats

WOD: 10 min AMRAP
11 OHS
9 KBS
7 burpees

GAME: Circle Tag

MAKE it a GREAT DAY....FOR SOMEONE ELSE!

CROSSFIT KIDS>>>>>CHANGING THE WORLD!

2012-05-07T16:49:53+00:00

Posted by

Hi guys!

Okay, so it's Monday! Let's finish the last ,what...., 15 days of school? STRONG! Let's commit to doing our school work RIGHT and our CF WODS STRONG!

Don't forget....May 26th is the end of school party! Stay tuned for details on that!

PUPS( 5-9)

SKILL: KB Figure 8's

WOD: 7 minute AMRAP
6 KB Figure 8's
7 Supermans
8 OHS
zig zag

GAME:

DOGS( 10-14)

SKILL: KB Figure 8's

WOD: 10 Min. AMRAP
10 KB Figure 8's
11 Supermans
12 OHS
zig zag/backpedal

Please remember to READ for 15 minutes afetr your WOD....do your HARDEST homework right after your WOD. We have a desk for you.
Drink lotsa water since its getting so hot, okay?

Here's a word for you to go look up; ask your parents for help if you need it. VIRTUOSITY

(and just to let you guys know, and i'm serious, I can really, really see some of you making it to Regionals....The GAmes....COMPETING! YEP>>>YOU. You guys are awesome and I'm proud of you.

stay away from the yuck food...you're too good for that junk! EAT CLEAN. )

MONDAY! Lets start it off sweating….shall we?

2012-04-23T16:53:38+00:00

Posted by

Hi CrossFitters!

Hope your weekend was a great one!
Don't forget to talk to your parents concerning CFKids Summer Camp!
I will post the details this week.

PUPS(5-9)

SKILL: Forward Roll

WOD:

7 Min. AMRAP

7 ice cream makers
7 In and Outs
hop around dot alternating legs
forward rolls on mat
agility ladder/dots back

GAME: balloon face relay :0)

DOGS (10-15)

SKILL: ice cream makers

WOD:

10 min. AMRAP

10 ice cream makers
10 in and outs
hop around dot alternating feet
forward roll to wall then agility ladder/dots back

GAME: back to back balloon relay :0)

END OF SCHOOL PARTY! MAY 26TH! STAY TUNED FOR DETAILS! 25 MORE DAYS....YAY!!!!!

HERE WE GO CROSSFIT! HERE WE GO!!

2012-04-16T16:20:01+00:00

Posted by

WOW! We had so much fun at the carwash Saturday! Thanks to all the kiddos that helped out! Now we have two more this Saturday! One at Whites Sew and Vac from 9-2 and another one behind Chik Fil A on Nelson Rd from 8-2.! Both are to help support the two teams that will be competing in regionals next weekend! Please tell ALL your friends and family members to stop by and get shiiiiiiny! CrossFitters wash cars THE BEST! ( and one day my friends....we will be sending YOU to compete!:)

Guys....we are having a CrossFit Summer Camp for you !
Here are the details for CrossFit on Easy Street
CROSSFIT_KIDS_Summer_Camp.doc
The dates are the same for the camp on Broad St. but times will be at 9:30-10:30 and 4:30 -5:30...more details are coming about that camp ASAP.
Hope to see you there! Other kids will be saying ....."IM BOOOOOORED..." Not you! COME AND DO WHAT THE COOOOL KIDS ARE DOING.) BEING HEALTHY AND FIT IS COOL AND IT'LL HELP YOU IN EVERYTHING YOU DO! Being lazy and bored are sooo not cool...ew.

Heres the WOD!

PUPS (4-9)

Skill: dead lifts

WOD: 3 rds
bear crawl perimeter of box
agility ladder/dots
5 burpee box jumps
5 dead lifts

GAME: farmers and lumberjacks

Questions: What pumps your blood? Where is your blood made?

DOGS 10-15)

SKILL: dead lifts

WOD: 4 rds
bear crawl perimeter of box
agility ladder one foot one square forward
8 burpee box jumps
10 dead lifts

GAME: farmers and lumberjacks

QUESTION: Can you name 3 body systems?

BRING IT! (that means...lets do this and do it RIGHT!)

Lets HOP back into the BOX for a WOD! Shall we kiddos?

2012-04-09T16:47:54+00:00

Posted by

Welcome back everybody! Hope you didnt eat too much candy!!! Boiled eggs?? Those are GREAT!
Hope your ready to work hard this week......it's time to cleeeean it up!:)).

PUPS(4-9)

SKILL: cleans

WOD: 7 minute AMRAP
5 cleans>>>5 burpees>>>5 squats with plate>>>agility ladder>>>>zig zag

GAME: CrossFit Colors.....

DOGS (10-14)

SKILL: double unders& cleans

WOD: 10 min AMRAP
10 cleans>>>7 burpees>>> 15 waiters lunges>>> agility ladder>>>zig zag

GAME: CrossFit Colors

Hey!!!!!!!!! Don't EVER let me hear you say I CAN"T....ever, ever.......
You can say "this is hard"...but you better be moving when you're saying it.

You make me proud. Keep up the GREAT, SUPER, AWESOME, FANTASTIC work!

35 days of school left.......YAAAAAAAAAAAAAAAAAAY!!! Lets make it incredible, deal? Everyday, do something nice for someone without being asked, be extra respectful to others, GET YOUR HOMEWORK DONE RIGHT AFTER CF! Eat right, go to bed on time.....heeeeeeey.....I'm thinking of a end of school party.)) I LIKE that idea.)

Cfkids are strong, confident and leaders.

2012-04-04T10:15:31+00:00

Posted by

Helllooooo CFK!
Ready for another day?
Are you going to come and move?
Let's get in a WOD and improve!

Hope your spring break has been FUN!
Think about a friend to bring to CFK in May for our fun day.
Also, be on the lookout for CFK camp details!

Here's a HI FIVE to Em in second grade..... She won tbe sportsmanship award for chess club!! Way to go Em! The coolest part about is she won out of the whole club from 1st grade to 8th grade! Wow!!! Em understands what it takes to be a good sport..... Encourages, enthusiastic, doesn't brag, doesn't pout, plays fair and square, helps....etc.
Hooray!!!!!! Soooo proud of you my CFER!! ( you should see her overhead squats...wow:)
PUPS (4-9)
12-9-5
Kettle bell swings
Box jumps
Front squats

DOGS (10-14)

21-15-9
Kettle bell swings
Box jumps
Front squats

POWER UP. Junk food bad..... Natural food good
Eat lotsa vegetables. Eat some fruit. Eat lean meat/ fish. Eat nuts and seeds. Stay away from sugar.... It makes people sick.... Yes really. Don't eat alot of starches.... ( like spuds) Remember..... YOU are WORTH taking care of.