#buildingacommunityoffitness

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#buildingacommunityoffitness#firepowerkids#crossfitkids#makingfitnessfun#fitkids#changingtheworldonekidatatime#miltonfitness#youthfitness#circusfitness#cirquekids#teamfirepower#fpk#crossfitjuniorvarsity#mightyminis#crossfitpreteen#youthtraining#makingkidsstronger#youthboxing#teachinghealthyhabitsyoung

Hashtags #buildingacommunityoffitness for Instagram

Wednesday, January 23, 2019
Coaches week continues!!! We have some fun stuff planned tonight!!!
Gymnastics 4:30 (Rumour is we will be working on double unders)
-
Girls Power Hour 5:30
-
Ninja Warrior Training 6:30
-
PT/JV 7:30
-
#firepowerkids
#miltonfitness
#youthfitness
#youthtraining
#fitkids
#changingtheworldonekidatatime
#crossfitkids
#circusfitness
#cirquekids
#youthboxing
#makingkidsstronger
#buildingacommunityoffitness
#teachinghealthyhabitsyoung
#makingfitnessfun
#crossfitpreteen
#crossfitjuniorvarsity
#mightyminis
#fpk
#teamfirepower


1

Monday, January 21, 2019
Coaches choice night!!!!!! See everyone tonight for a surprise WOD!!! Coach Maria and Coach Slater have been cooking up something special for Fit Boys at 5:45, PreTeen at 6:30 and JV at 7:30!!! See you all there!!
#firepowerkids
#miltonfitness
#youthfitness
#youthtraining
#fitkids
#changingtheworldonekidatatime
#crossfitkids
#circusfitness
#cirquekids
#youthboxing
#makingkidsstronger
#buildingacommunityoffitness
#teachinghealthyhabitsyoung
#makingfitnessfun
#crossfitpreteen
#crossfitjuniorvarsity
#mightyminis
#fpk
#teamfirepower


1

Thursday, January 17, 2019
Barbell
SKILL: 1. Romanian Deadlift
5 – 8 reps EMOM 5
WOD 8 minutes
10 Romanian deadlift
10 Plank Shoulder Taps
10 Glute Bridges
Farmers Carry
SKILL: Mobility
-
CrossFit Kids
SKILL: 1) KB Swing
2) paralette holds
WOD: 4 minute AMRAP
6 KB Swings
10 sec Paralette Hold
Bear Crawl
Crab Walk
-
PreTeen
SKILL: 1)DB Snatch
2) Knees on box, walk around box
WOD: 6 minute AMRAP
6 DB Snatch
1 walk around box clockwise
Bear Crawl
Crab Walk
REST 1 minute
4 minute AMRAP
4 DB Snatch
1 walk around box counterclockwise
Duck Walk
2 foot hops
-
Junior Varsity
SKILL: 1)DB Snatch
2) Feet on box, walk around box
WOD: 8 minute AMRAP
8 DB Snatch
2 walk around box (1 each direction)
Bear Crawl
Crab Walk
REST 1 minute
4 minute AMRAP
4 DB Snatch
2 walk around box (1 each direction)
Duck Walk
2 foot hops
-
#firepowerkids
#miltonfitness
#youthfitness
#youthtraining
#fitkids
#changingtheworldonekidatatime
#crossfitkids
#circusfitness
#cirquekids
#youthboxing
#makingkidsstronger
#buildingacommunityoffitness
#teachinghealthyhabitsyoung
#makingfitnessfun
#crossfitpreteen
#crossfitjuniorvarsity
#mightyminis
#fpk
#teamfirepower


0

Wednesday, January 16, 2019
Gymnastics
SKILL: 1)Wall L-Plank – removing one leg up at a time
2)Paralette L-Sits/tuck sits
WOD: 8 minutes
1 Wall L Plank L leg up
1 Wall L Plank R leg Up
5 Burpees
10sec L Sit Hold
200m ROW
CHALLENGE:
Rig Obstacle Course
-
Girls Power Hour
SKILL: 1) Jump Rope 2) KB Swings
WOD: 3 minutes AMRAP
10 Jump Rope
10 Box Jumps
10 Lunges
REST 1 minutes
3 minutes AMRAP
10 KB Swings
10 Box Jumps
10 Lunges
rest 1 minute
2 minutes AMRAP
10 jump rope
10 kb swings
GAME: Girls Choice
-
Ninja Warrior Training
SKILL: BOSU BALL balancing
5 ROUNDS
30 Second stations
Jumping Jacks
Bar Hang
Burpees
Rope Hang
GAME: Ninja Choice
-
PT/JV
SKILL: 1) One Leg Deadlift
2)Ball Slam
WOD: 4 Rounds for Time
10 One Leg Deadlift (5 per side)
10 Ball Slams
10 Burpee over Ball -
#firepowerkids
#miltonfitness
#youthfitness
#youthtraining
#fitkids
#changingtheworldonekidatatime
#crossfitkids
#circusfitness
#cirquekids
#youthboxing
#makingkidsstronger
#buildingacommunityoffitness
#teachinghealthyhabitsyoung
#makingfitnessfun
#crossfitpreteen
#crossfitjuniorvarsity
#mightyminis
#fpk
#teamfirepower


0

Tuesday, January 15, 2019
Conditioning
SKILL: Double Under Practice
ANNIE SISTER:
40-30-20-10- For Time: Double-Unders; Sit-Ups.
ROW CHALLENGE
Max meters in 8 minutes
-
CrossFit Kids
SKILL: 1) Deadlift cones, balls, kbs
2) Wall Walks
WOD: AMRAP 7
Walking Lunges
3 Wall Walk-ups
10 Deadlifts
GAME: Funnel Tag
-
PreTeen
SKILL: 1) Deadlift cones, balls, kbs, black bars
2) Wall Walks
WOD: AMRAP 8
10 Lunges
3 Wall Walk-ups
10 Deadlifts
GAME: Funnel Tag
-
Junior Varsity
SKILL: 1) Deadlift cones, balls, kbs
2) Wall Walks
WOD: AMRAP 10
Goblet Lunges
3 Wall Walk-ups
10 Deadlifts
CHALLENGE: shoulder taps while in a wall walk
-
#firepowerkids
#miltonfitness
#youthfitness
#youthtraining
#fitkids
#changingtheworldonekidatatime
#crossfitkids
#circusfitness
#cirquekids
#youthboxing
#makingkidsstronger
#buildingacommunityoffitness
#teachinghealthyhabitsyoung
#makingfitnessfun
#crossfitpreteen
#crossfitjuniorvarsity
#mightyminis
#fpk
#teamfirepower


0

Monday, January 14, 2019
Fit Boyz
-
PreTeen
SKILL: 1. Push Ups 2. Monkey Hang Taps
WOD For TIME:
5 Burpees
10 Monkey Hang Taps
15 Push-Ups
20 Lunges
25 Squats
20 Lunges
15 Push Ups
10 Monkey Hang Taps
5 Burpees
-
Junior Varsity
SKILL: 1. Push Ups/ HSPU 2. Pull Ups
WOD For TIME:
10 Burpees
15 Pull Ups
20 Push-Ups
25 Lunges
30 Squats
25 Lunges
20 Push Ups
15 Pull Ups
10 Burpees
-
#firepowerkids
#miltonfitness
#youthfitness
#youthtraining
#fitkids
#changingtheworldonekidatatime
#crossfitkids
#circusfitness
#cirquekids
#youthboxing
#makingkidsstronger
#buildingacommunityoffitness
#teachinghealthyhabitsyoung
#makingfitnessfun
#crossfitpreteen
#crossfitjuniorvarsity
#mightyminis
#fpk
#teamfirepower


1

Saturday, January 12, 2019
Mighty Minis
SKILL: Deadlift High Pull
FOCUS: zipper up jacket in the high pull
WARM UP: Musical Freeze: PLANKS
WOD:
3 Angry Gorillas
3 High Pulls
RUN
GAME: Dragon Tail Tag
-
CrossFit Kids
SKILL: 1. Stink Bug Push Ups
2. Throwing and Catching
7 minutes
In partners
Throw and catch a ball 10 times total
2 Stink Bug Push Ups each
4 Squats Each
4 Burpees Each
-
PT/JV
SKILL: 1. HandStand Push Up Progression Stations
2. Throwing and Catching with a partner
10 minutes
In partners
Throw and catch a ball 10 times total
2 HSPU (or progression)
4 Goblet Squats Each
4 Burpee over KB Each
-
Boxing 🥊 -
#firepowerkids
#miltonfitness
#youthfitness
#youthtraining
#fitkids
#changingtheworldonekidatatime
#crossfitkids
#circusfitness
#cirquekids
#youthboxing
#makingkidsstronger
#buildingacommunityoffitness
#teachinghealthyhabitsyoung
#makingfitnessfun
#crossfitpreteen
#crossfitjuniorvarsity
#mightyminis
#fpk
#teamfirepower


0

Thursday, January 10, 2019
Barbell
SKILL: 1. Power Clean
5 x 7 reps
WOD
21 Power Clean
11 Push Ups
15 Power Cleans
7 Push Ups
9 Power Cleans
5 Push Ups
SKILL: Mobility
-
CrossFit Kids
SKILL: 1) Deadlift Conga Line (use a variety of objects)
2) Farmers Carry
WOD: 6 minute AMRAP
6 Deadlifts
6 Tuck Jumps
Farmers Carry
-
PreTeen
SKILL: 1)Sumo Barbell Deadlift FOCUS: Starting position
WOD: 6 minute AMRAP
In Partners: share all the work
20 Sumo Deadlifts
10 Burpee Over Bar
REST
4 minute AMRAP
20 Sumo Deadlifts
10 2 foot jumps over bar
-
Junior Varsity
SKILL: 1)Sumo Barbell Deadlift FOCUS: Starting position
WOD: 6 minute AMRAP
In Partners: share all the work
20 Sumo Deadlifts
10 Burpee Over Bar
REST
4 minute AMRAP
20 Sumo Deadlifts
10 2 foot jumps over bar
-
#firepowerkids
#miltonfitness
#youthfitness
#youthtraining
#fitkids
#changingtheworldonekidatatime
#crossfitkids
#circusfitness
#cirquekids
#youthboxing
#makingkidsstronger
#buildingacommunityoffitness
#teachinghealthyhabitsyoung
#makingfitnessfun
#crossfitpreteen
#crossfitjuniorvarsity
#mightyminis
#fpk
#teamfirepower


2

Wednesday, January 8, 2019
Gymnastics
SKILL: 1)Wall Walk Shoulder Taps/ Thigh Taps
2)Double Unders
WOD: 8 minutes
2 Wall Walk Shoulder Taps
20 sec hollow body Hold
20 sec super man hold
10 double unders
-
Girls Power Hour
SKILL: 1) Ball Slams 2) Box Jumps
WOD: 4 ROUNDS
30 second stations
Ball Slams
Box Jumps
Plank Shoulder Taps
Bar Hangs
GAME: Girls Choice
-
Ninja Training
SKILL: Rope Swings
Swing from point A to point B
Workout 8 minutes
In an obstacle course set up…JUMPING between stations:
5 Ball Slams
10 Jumping Jacks
1 Rope Swing
Throw a Ball into a target
GAME: Ninja Choice
CHALLENGE:
Plank Games/Plank Wars
-
PT/JV
SKILL: 1) DB 1 Arm Hang Power Clean
2)Push Up
WOD: For Time
8 Push Ups
1x 1 Arm DB Hang Power Clean LEFT
1x 1 Arm DB Hang Power Clean RIGHT
7 Push Ups
1 DB HPC LEFT
1 DB HPC RIGHT
6 push ups…
etc.
1 push up
-
#firepowerkids
#miltonfitness
#youthfitness
#youthtraining
#fitkids
#changingtheworldonekidatatime
#crossfitkids
#circusfitness
#cirquekids
#youthboxing
#makingkidsstronger
#buildingacommunityoffitness
#teachinghealthyhabitsyoung
#makingfitnessfun
#crossfitpreteen
#crossfitjuniorvarsity
#mightyminis
#fpk
#teamfirepower


0

Tuesday, January 8, 2019
Conditioning
In Partners
10 ROUNDS
P1 ) 200m ROW
P2 Max Sit ups
CHALLENGE
In partners
Max Burpees in 5 minutes (Partner can only do burpees while other partner is hanging from a bar)
-
CrossFit Kids
SKILL: Medicine Ball Hang Power Clean
Work Out:
AMRAP 7 minutes
12 Line Jumps
6 Vertical Jumps
3 Medicine Ball Hang Power Clean
-
PreTeen
SKILL: Medicine Ball Hang Power Clean
Work Out:
AMRAP 9 minutes
12 Line Jumps
9 Box Jumps
6 Medicine Ball Hang Power Clean
-
Junior Varsity
SKILL: Medicine Ball Squat Clean
Work Out:
AMRAP 9 minutes
20 Double Unders
10 Box Jumps
5 Med Ball Clean
CHALLENGE:
Team Supported Handstand Walks
-
#firepowerkids
#miltonfitness
#youthfitness
#youthtraining
#fitkids
#changingtheworldonekidatatime
#crossfitkids
#circusfitness
#cirquekids
#youthboxing
#makingkidsstronger
#buildingacommunityoffitness
#teachinghealthyhabitsyoung
#makingfitnessfun
#crossfitpreteen
#crossfitjuniorvarsity
#mightyminis
#fpk
#teamfirepower


0

Monday, January 7, 2018
🚨 New Class Time Alert!!!!🚨
FitBoyz
Coach Mike’s Epic Obstacle Course and Super FUN FITASTIC GAMES
-
PreTeen
SKILL: 1. KB Swing 2. Forward Roll
WOD: 4 minutes
10 KB Swings
Crab Walk
1 Forward Roll
Broad Jumps
REST 1 minutes
4 minutes
10 KB Swings
Duck Walk
1 Forward Roll
1 Foot Hops
GAME: Musical Med Ball
-
Junior Varsity
SKILL: 1. KB Swing 2. Forward Roll
WOD: 5 minutes
10 KB Swings
Crab Walk
1 Forward Roll
Broad Jumps
REST 1 minutes
4 minutes
5 KB Swings
Duck Walk
1 Forward Roll
1 Foot Hops
CHALLENGE: Lateral Wall Walk Course
-
#firepowerkids
#miltonfitness
#youthfitness
#youthtraining
#fitkids
#changingtheworldonekidatatime
#crossfitkids
#circusfitness
#cirquekids
#youthboxing
#makingkidsstronger
#buildingacommunityoffitness
#teachinghealthyhabitsyoung
#makingfitnessfun
#crossfitpreteen
#crossfitjuniorvarsity
#mightyminis
#fpk
#teamfirepower


0

Saturday, January 5, 2019
Mighty Minis
SKILL: Deadlift a Pylon
FOCUS: Angry Gorilla Back
WARM UP: Obstacle Course
WOD:
3 Angry Gorilla Deadlifts
Run/Walk with cone balanced on head
3 Burpees Over Cone
Run/Walk with Cone balanced on head
-
CrossFit Kids
SKILL: Hang Power Clean
Focus: Dip Shrug
8 minute AMRAP
4 Burpee Plate Jumps
1 Wall Walk
4 Hang Power Clean
** Every 2 minutes coach blows whistle…entire group runs 4 laps around gym.
-
CrossFit PT/JV SKILL: Hang Power Clean
12 MINUTE
8 Burpee Plate Jumps
2 Wall Walks or 2 Handstand Push Ups
8 Hang Power Clean
**Every 2 minutes complete 20 DUBS or 40 Single Skips
CHALLENGE:
Agility Ladder Relay Races
-
Boxing
-
#firepowerkids
#miltonfitness
#youthfitness
#youthtraining
#fitkids
#changingtheworldonekidatatime
#crossfitkids
#circusfitness
#cirquekids
#youthboxing
#makingkidsstronger
#buildingacommunityoffitness
#teachinghealthyhabitsyoung
#makingfitnessfun
#crossfitpreteen
#crossfitjuniorvarsity
#mightyminis
#fpk
#teamfirepower


0

Thursday, January 3, 2018
Barbell
SKILL: 1. SUMO DEADLIFT HIGH PULL
2. Single Leg Deadlift
WOD 9 minute AMRAP
5 SUMO DEADLIFT HIGH PULL
6 Push Ups
7 Sit Ups
SKILL: Barbell GLute Bridge
-
CrossFit Kids
SKILL: 1) KB Deadlift High Pull
2) Skipping
WOD: 4 minute
8 KB Deadlift High Pull
10 Single Skips
Rest 2 Minutes
WOD 4 minute
8 KB Deadlift High Pull
8 Burpees
-
PreTeen
SKILL: 1) KB Swing Russian – FOCUS on HINGE
2) Handstand Kick Ups
WOD: 6 minute
8 KB Swings
20 Single Skips
Rest 2 Minutes
WOD 6 minute
8 KB Swings
8 Burpee Box Jumps
-
Junior Varsity
SKILL: 1) KB Swing Russian – FOCUS on HINGE
2) Handstand Kick Ups
WOD: 6 minute
8 KB Swings
20 Double Unders
Rest 2 Minutes
WOD 6 minute
8 KB Swings
8 Burpee Box Jump Over
SKILL: Bottoms up Kettle Bell Walk
-
#firepowerkids
#miltonfitness
#youthfitness
#youthtraining
#fitkids
#changingtheworldonekidatatime
#crossfitkids
#circusfitness
#cirquekids
#youthboxing
#makingkidsstronger
#buildingacommunityoffitness
#teachinghealthyhabitsyoung
#makingfitnessfun
#crossfitpreteen
#crossfitjuniorvarsity
#mightyminis
#fpk
#teamfirepower


0

January 2, 2019
Gymnastics
SKILL: 1)Handstands
2)Pistol
WOD: 8 minutes
8 V – ups
20 Plank Shoulder Taps
2 Wall Climbs OR 1 Handstand Walk
CHALLENGE:
L Sits & Tuck Sits
-
Girls Power Hour
SKILL: 1) Head Stands
2)KB Deadlift
WOD: 8 minutes
6 Sit Ups
6 KB Deadlifts
2 Head Stands
20 Single Skips -
Ninja Warrior Training
SKILL: Max Long Jump
Max Vertical Jump
Workout 8 minutes
In an obstacle course set up…running between stations:
5 Box Jumps
5 Vertical Jumps
5 Ball Slams
Wall Walk Side Shuffle [wall walk on one side of the wall, and staying in the wall walk, side “step” to a marked distance]
GAME: Tug OF War
-
PT/JV
SKILL: 1) KB DEADLIFT
FOCUS: Chest Up
2)Wall Walk
WOD: 8 Minutes
10 Ball Slams
8 KB Deadlifts
10 Lunges
8 Burpee Box Jumps
SKILL:
Wall Climb Handstand Side Shuffle Walk
-
#firepowerkids
#miltonfitness
#youthfitness
#youthtraining
#fitkids
#changingtheworldonekidatatime
#crossfitkids
#circusfitness
#cirquekids
#youthboxing
#makingkidsstronger
#buildingacommunityoffitness
#teachinghealthyhabitsyoung
#makingfitnessfun
#crossfitpreteen
#crossfitjuniorvarsity
#mightyminis
#fpk
#teamfirepower


2

SATURDAY, DECEMBER 29

MIGHTY MINIS

INTRO: Whiteboard Meeting - **Review FPK behavior and safety rules** daily
WARM UP:
Animal races and relays
FOCUS STATIONS
4 second Monkey Hang
Superman/Hollow Rock n Rolls down the coloured mats
Balance Beam Walk
WOD: 4 minute AMRAP
1 x Wall Walk
2 x Low Bar Pull Ups from shoe laces
3 x “Snow Ball” Push Press
GAME: Happy New Year Cheers Tag. Everyone gets “toasting cup” aka, spinning plate. The idea is to try to cheers as many people in the room by tapping the spinning plate without it falling to the ground. If it does, complete 5 jumping jacks and return to the game.
High Fives & Stickers

CROSSFIT KIDS
WARM UP:
Animal Races and relays
FOCUS: Pull Ups & Squats
WOD: 8 minute “2018” AMRAP
20 x Jumping Jacks
1 x Pull Up
8 x Lunges
(at 4:00 minutes..the half way mark. YELL HAPPY NEW YEAR then the workout changes to)
20 x Line Hops
1 x Pull Up
9 x Squats
GAME:
Happy New Years Cheers Tag

CROSSFIT PRETEEN/JR. VARSITY
WARM UP: Coach’s Choice
SKILL: Review Movements Below
WOD: In a Team of 2, complete:
Each team mate rows for 2:018seconds (2 minutes 18 seconds)…once each person has competed their row..
Then… 365 reps for each day of the year! Share the work
50 Thrusters (empty Bar)
50 Toes 2 Bar (Knee Raises)
50 Wall Ball
65 Box Jumps
50 Wall Ball
50 Toes 2 bar
50 Thrusters
Then…
Each team mate rows for 2:019seconds (2 minutes 19 seconds)… Happy New Year!
TIME CAP: 30 minutes!
GAME/CHALLENGE: Cheers Tag Game if Time Permits

INTERMEDIATE BOXING
WARM UP: Agility ladder
WORKOUT: Heavy Bag Rounds – Power Punching. Working with a Partner – Defensive
COOLDOWN: Core work
#firepowerkids
#miltonfitness
#youthfitness
#youthtraining
#fitkids
#changingtheworldonekidatatime
#crossfitkids
#circusfitness
#cirquekids
#youthboxing
#makingkidsstronger
#buildingacommunityoffitness
#teachinghealthyhabitsyoung
#makingfitnessfun
#crossfitpreteen
#crossfitjuniorvarsity
#mightyminis
#fpk
#teamfirepower


0

THURSDAY DECEMBER 27,2018

BARBELL
SKILL: Hang Squat Clean ( focus on dip stand- hip extension)
WOD: For Time
10 box jumps
10 sit ups
10 hang squat cleans
10 box jumps
10 sit ups
8 hang squat cleans .... 6 hang squat cleans
.... 4 hang squat cleans ... 2 hang squat cleans -

CROSSFIT KIDS
WARM UP: Funnel Tag
SKILLS: Ball Slam
WOD: AMRAP
10 Ball Slams
5 Shuttle Runs
10 Wall Balls
GAME: Rope River
Kids take skipping ropes and place all over the gym floor. In teams of 2 they must try to get from one end of the gym to the other without touching a rope
-

CROSSFIT PRETEEN
WARM UP:
SKILLS: Wall Ball & Rope Climb
WOD: 10 minute Amrap. In Partners:
10 Wall Balls (each)
2 Rope Climbs (each)
5 Burpees (each in sync)
20 jumping jacks (each in sync)
CHALLENGE: tuck sits for time
CROSSFIT JV
Same as PreTeen 12:00 minute AMRAP
CHALLENGE: tuck/ Lsits challenges
-
#firepowerkids
#miltonfitness
#youthfitness
#youthtraining
#fitkids
#changingtheworldonekidatatime
#crossfitkids
#circusfitness
#cirquekids
#youthboxing
#makingkidsstronger
#buildingacommunityoffitness
#teachinghealthyhabitsyoung
#makingfitnessfun
#crossfitpreteen
#crossfitjuniorvarsity
#mightyminis
#fpk
#teamfirepower


1

Saturday, December 22, 2018
Mighty Minis
SKILL: Squat
FOCUS: Stand up like a superhero
WARM UP: Farmers and Lumberjacks
WOD:
Jump over 3 small hurdles
Climb over 2 boxes
3 Air Squats
GAME
Snow Blizzard Tag
-
CFK
SKILL: Squat
Focus: Stand Up Tall like a super hero
8 minute AMRAP
3 Handstand Kick Up
6 Air Squats
Frog Hop across plates
6 Pull Ups
Bear Crawl
GAME:
Build a Fitness Snowman
-
PreTeen/JV
SKILL: One Arm DB/KB Front Squat
Focus: Try not to rotate torso
10 MINUTE
3 Wall Walks
6 One Arm DB/KB Front Squat per arm
3 Long Jumps
6 Pull Ups
Bear Crawl
CHALLENGE:
Relay Races
-
Boxing
-
#firepowerkids
#miltonfitness
#youthfitness
#youthtraining
#fitkids
#changingtheworldonekidatatime
#crossfitkids
#circusfitness
#cirquekids
#youthboxing
#makingkidsstronger
#buildingacommunityoffitness
#teachinghealthyhabitsyoung
#makingfitnessfun
#crossfitpreteen
#crossfitjuniorvarsity
#mightyminis
#fpk
#teamfirepower


1

Thursday, December 20, 2018
Barbell
SKILL: 1. OH Squat
2. Half Kneeling One Arm DB Press (opposite arm press to forward lunge leg)
WOD 8 minute AMRAP
6 OH Squat
8 Ball Slams
6 Lunges
8 Plank Alt Shoulder Taps
SKILL: Hook Grip
-
CFK
SKILL: 1) Toes to Bar
2) Plate Squat
WOD: 8 minute Rock around the Clock
12 stations in a circle like the face of a clock
Athletes move clockwise
At 12:00 complete 2 Toes to Bar + 2 Plate Squats
1 – 11 coaches choice for movements
GAME: Farmers and Lumberjacks
-
PreTeen
SKILL: 1) Toes to Bar
2) Goblet Squat
WOD: 10 minute Rock around the Clock
12 stations in a circle like the face of a clock
Athletes move clockwise
At 12:00 complete 4 Toes to Bar + 4 Plate Squats
1 – 11 coaches choice for movements
GAME: Dodgeball
-
Junior Varsity
SKILL: 1) Toes to Bar
2) OH Squat
WOD: 12 minute AMRAP
Same as PreTeen
[6 T2B + 6 OH Squats]
SKILL WORK: BMU Drills
-
#firepowerkids
#miltonfitness
#youthfitness
#youthtraining
#fitkids
#changingtheworldonekidatatime
#crossfitkids
#circusfitness
#cirquekids
#youthboxing
#makingkidsstronger
#buildingacommunityoffitness
#teachinghealthyhabitsyoung
#makingfitnessfun
#crossfitpreteen
#crossfitjuniorvarsity
#mightyminis
#fpk
#teamfirepower


0

Wednesday, December 18, 2018
Gymnastics
SKILL: 1)Toes TO Bar
2)BMU Drills
WOD:
Total Time = 14 minutes
2 Toes to Bar
2 Pull Ups
(goal try not to drop down in between T2B and PU)
250m ROW
** when each athlete gets to 500m** increase Toes to Bar and PU to 4 and 4…then at 1000m 6 and 6…repeat
CHALLENGE:
Max Plank Hold
-
Girls Power Hour
SKILL: 1) Forward Roll
2)Back Squat
WOD: 8 minutes
2 Forward Rolls
2 Long Jumps
8 Back Squats
GAME:
Eagles Nest
-
Ninja Training
SKILL: Bar Hang + Leg Squeeze (try to hold different objects between feet while hanging onto a bar)
Workout 7 minutes
1 Forward Roll
1 Long Jump
1 Bar Hang
8 Squats
GAME: Garbage Ball
-
PT/JV
SKILL: 1)Pull Ups
2)OH Squat
FOCUS: Y to the Sky
WOD: 3 Rounds for Time
3 Pull Ups
3 Wall Balls
10m One Foot Jump L
10m One Foot Jump R
SKILL:
Handstand Holds
-
#firepowerkids
#miltonfitness
#youthfitness
#youthtraining
#fitkids
#changingtheworldonekidatatime
#crossfitkids
#circusfitness
#cirquekids
#youthboxing
#makingkidsstronger
#buildingacommunityoffitness
#teachinghealthyhabitsyoung
#makingfitnessfun
#crossfitpreteen
#crossfitjuniorvarsity
#mightyminis
#fpk
#teamfirepower


1

Tuesday, December 18, 2018
Conditioning
SKILL: 1) Pose Running Form
2) Double Unders
Part One: BEEP TEST
Part Two: 10 minutes
10 Wall Balls
10 Double Unders
10 Box Jumps
-
CrossFit Kids
SKILL: 1) Push Ups
2) Forward Roll
WOD: 7 min
AMRAP
4 Push Ups
1 Forward Roll
4 Box Jumps
1 Coach High Five
4 Squats
1 Burpee
GAME: Build a Fitness Snowman
-
PreTeen
SKILL: 1) Push Ups
2) Forward Roll
WOD: 12 min
AMRAP
You GO I GO
5 Push Ups
1 Forward Roll
5 Box Jumps
1 Coach High Five
5 Squats
1 Burpee
-
Junior Varsity
SKILL: 1) Push Ups
2) Forward Roll
WOD: 12 min
AMRAP
You GO I GO
5 Push Ups
1 Forward Roll
5 Box Jumps
1 Coach High Five
5 Squats
1 Burpee
-
#firepowerkids
#miltonfitness
#youthfitness
#youthtraining
#fitkids
#changingtheworldonekidatatime
#crossfitkids
#circusfitness
#cirquekids
#youthboxing
#makingkidsstronger
#buildingacommunityoffitness
#teachinghealthyhabitsyoung
#makingfitnessfun
#crossfitpreteen
#crossfitjuniorvarsity
#mightyminis
#fpk
#teamfirepower


1

Monday, December 17, 2018
Beginner Boxing
-
CrossFit PreTeen
SKILL: 1)Back Squat
2) Rope : foot work
9minute AMRAP
4 Box Jumps
8 Back Squat from Rack (PVC - #15)
4 Push Ups
SKILL: MAX BOX JUMP + MAX LONG JUMP
-
CrossFit JV
SKILL: 1)Back Squat
2) Rope : foot work
11 minute AMRAP
4 Box Jumps
8 Back Squat from Rack
4 Push Ups
SKILL: MAX BOX JUMP + MAX LONG JUMP
-
#firepowerkids
#miltonfitness
#youthfitness
#youthtraining
#fitkids
#changingtheworldonekidatatime
#crossfitkids
#circusfitness
#cirquekids
#youthboxing
#makingkidsstronger
#buildingacommunityoffitness
#teachinghealthyhabitsyoung
#makingfitnessfun
#crossfitpreteen
#crossfitjuniorvarsity
#mightyminis
#fpk
#teamfirepower


3

Saturday, December 15, 2018
Mighty Minis
SKILL: Push Press
FOCUS: Hold up the sky
WARM UP: Ladder Relay Races
WOD:
4 Bar Hangs
Bear Crawl
Toss a Ball in a Basket
Bear Crawl
4 Push Press
GAME
Snowman Tag
-
CrossFit Kids
SKILL: Push PRESS
FOCUS: Dip
WOD: 6 – 8 minutes
Baseball in the Snow
1st Base = 6 Push Press
2nd Base = 6 Plank Shoulder Taps
3rd Base = 1 Wall Walk
Home Plate = Forward Roll
In between stations = Running in the snow
Skiing in the snow
Jumping in the snow
GAME:
Snowball “fight” dodgeball…only can use non-dominant hand
-
PT/JV
SKILL/FOCUS: PUSH PRESS Focus on DIP
WOD: 8 – 10 MINUTES minutes
Baseball in the Snow
1st Base = 6 Push Press
2nd Base = 6 Plank Shoulder Taps
3rd Base = 6 PULL UPS
Home Plate = Forward Roll
In between stations = Running in the snow
Skiing in the snow
Jumping in the snow
-
Boxing
-
#firepowerkids
#miltonfitness
#youthfitness
#youthtraining
#fitkids
#changingtheworldonekidatatime
#crossfitkids
#circusfitness
#cirquekids
#youthboxing
#makingkidsstronger
#buildingacommunityoffitness
#teachinghealthyhabitsyoung
#makingfitnessfun
#crossfitpreteen
#crossfitjuniorvarsity
#mightyminis
#fpk
#teamfirepower


2

Thursday, December 13, 2018
Barbell
SKILL: 1. Push Jerk
WOD
5 Rounds
3 KB Deadlift
3 Goblet Squat
3 Push Jerk
1:00minute Jump Rope
2 Min Rest
5 Rounds
3 KB Deadlift
3 Goblet Squat
3 Push Jerk
1:00 minute Jump Rope
-
CrossFit Kids
SKILL: 1) Front Squat
2) Pull Ups
WOD: 8 minute AMRAP
3 Pull Ups
6 Jumping Jacks
Bear Crawl Across Gym
6 Front Squats
3 Push Ups
Bear Crawl Across Gym
GAME: Dodgeball
-
PreTeen
SKILL: 1) Front Squat
2) Pull Ups
WOD: 9 minute AMRAP
3 Pull Ups
6 Burpee Jumping Jacks
Bear Crawl Across Gym
6 DB Front Squats
3 Push Ups
Bear Crawl Across Gym
GAME: Dodgeball
-
Junior Varsity
SKILL: 1) Front Squat
2) Pull Ups
WOD: 10 minute AMRAP
3 Pull Ups
6 Burpee Jumping Jacks
Bear Crawl Across Gym (or Handstand Walk)
6 Barbell Front Squats
3 Push Ups
Bear Crawl Across Gym (or Handstand Walk)
SKILL WORK: Rope Climbs
-
#firepowerkids
#miltonfitness
#youthfitness
#youthtraining
#fitkids
#changingtheworldonekidatatime
#crossfitkids
#circusfitness
#cirquekids
#youthboxing
#makingkidsstronger
#buildingacommunityoffitness
#teachinghealthyhabitsyoung
#makingfitnessfun
#crossfitpreteen
#crossfitjuniorvarsity
#mightyminis
#fpk
#teamfirepower


0

Wednesday, December 12, 2018
Gymnastics
SKILL: 1)Superman + Hollow Hold Drills
2)Handstand Push Up Drills (StinkBug & Box)
WOD: 8 minutes
4 Strict Handstand Push Up (box or stinkbug options too)
4 switch from Hollow hold to superman without putting feet and arms down
4 Pull Ups
Bear Crawl
CHALLENGE:
Bar Wars/Bar Games
-
Girls Power Hour
SKILL: 1)Superman + Hollow Hold Drills
2)Handstand Push Up Drills (StinkBug & Box)
WOD: 8 minutes
4 Strict Handstand Push Up (box or stinkbug options too)
4 switch from Hollow hold to superman without putting feet and arms down
4 Pull Ups
Bear Crawl
CHALLENGE:
Bar Wars/Bar Games
-
Ninja Warrior Training
SKILL: Rope Climb
Pull Ups
Partner Challenges: Repeat as many times as based on Coach’s Call
1) Partner A) holds onto bar while B) completes as many air squats…then switch
2) Partner A completes a Rope Climb while Partner B)completes as many burpees as possible…then switch
3) Partner A) Completes 6 monkey taps while B) completes shuttle runs…then switch
-
PT/JV
SKILL: 1)Rope Climb
2)Push Press
FOCUS: Dip
WOD: 8 minutes
1 Rope Climb
Bear Crawl
Duck Walk
10 Push Press
CHALLENGE:
Target Toss
-
#firepowerkids
#miltonfitness
#youthfitness
#youthtraining
#fitkids
#changingtheworldonekidatatime
#crossfitkids
#circusfitness
#cirquekids
#youthboxing
#makingkidsstronger
#buildingacommunityoffitness
#teachinghealthyhabitsyoung
#makingfitnessfun
#crossfitpreteen
#crossfitjuniorvarsity
#mightyminis
#fpk
#teamfirepower


1

Tuesday, December 11, 2018
Conditioning
SKILL:
1) Row Technique
2) Rope Climb
In Partners:
10 Minutes get as far as you can:
1000m ROW (share the row)
Then each:
1 Rope Climb
5 Burpees
5 Box Jumps
1 Rope Climb
10 Burpees
10 Box Jumps
1 Rope Climb
15 Burpees
15 Box Jumps
etc. continue keeping 1 Rope climb and exercises go up by 5
REST 2 MINUTES
5 Minutes get as far as you can (each)
250M ROW
5 Burpee Box Jumps
5 Sit Ups
10 Burpee Box Jumps
10 Sit Ups
etc
-
CrossFit Kids
SKILL: Push Press
WOD: 8 min
AMRAP
4 Monkey Taps
Bear Crawl
Toss a Ball in a Basket
Bear Crawl
4 Push Press
-
PreTeen
SKILL: Push Jerk
In Partners:
10 Minutes get as far as you can and share the work in half
2 Push Jerk
2 Burpee
2 Box Jump
4, 4, 4, 6, 6, 6,
REST 2 MINUTES
CHALLENGE:
1 Partner Holds on to the bar for as long as possible while the other partner completes as many squats as possible…Then switch. Score is total squats
-
Junior Varsity
SKILL: Push Jerk
In Partners:
12 Minutes get as far as you can and share the work in half
2 Push Jerk
2 Burpee
2 Box Jump
4, 4, 4, 6, 6, 6,
REST 2 MINUTES
CHALLENGE:
1 Partner Holds on to the bar for as long as possible while the other partner completes as many squats as possible…Then switch. Score is total squats
-
#firepowerkids
#miltonfitness
#youthfitness
#youthtraining
#fitkids
#changingtheworldonekidatatime
#crossfitkids
#circusfitness
#cirquekids
#youthboxing
#makingkidsstronger
#buildingacommunityoffitness
#teachinghealthyhabitsyoung
#makingfitnessfun
#crossfitpreteen
#crossfitjuniorvarsity
#mightyminis
#fpk
#teamfirepower


1

Monday, December 12, 2018
Beginner Boxing -
CrossFit PreTeen
SKILL: 1)Push Press 2) Hanging Bar Grip (focus on thumbs around the bar)
WOD 5 minute AMRAP
10 Monkey Hangs (tap thigh 10 times)
Bear Crawl
2 Foot Jumps
10 Push Press
REST 2 MINUTES
5 minute AMRAP
10 Monkey Hangs
Duck Walk
Side Shuffle
10 Push Press
CHALLENGE: Coach’s Choice
-
CrossFit Junior Varsity
SKILL: 1)Push Press 2) Hanging Bar Grip (focus on thumbs around the bar)
WOD 6 minutes
10 Pull Ups (or Monkey Hangs)..no bands or jumping pull ups
Bear Crawl
2 Foot Jumps
10 Push Press
REST 2 MINUTES
6 minute AMRAP
10 Pull Ups
Duck Walk
Side Shuffle
10 Push Press
CHALLENGE: Coach’s Choice
-
#firepowerkids
#miltonfitness
#youthfitness
#youthtraining
#fitkids
#changingtheworldonekidatatime
#crossfitkids
#circusfitness
#cirquekids
#youthboxing
#makingkidsstronger
#buildingacommunityoffitness
#teachinghealthyhabitsyoung
#makingfitnessfun
#crossfitpreteen
#crossfitjuniorvarsity
#mightyminis
#fpk
#teamfirepower


1

Thursday, December 6, 2018
Barbell
SKILL: 1. Back Squat
2. DB Bench Press
WOD
3 sets of 7 Back Squats
15 Glute Bridge in between each set
THEN
3 sets of 7 DB Bench Press
20m Crab Walk in between each set
-
CrossFit Kids
Skill: Thruster
Focus: hold up the sky at the top of the thruster
WOD: 1:00 minute stations… Before every station must complete 5 Thrusters
2 ROUNDS
1. 5 Thrusters + Burpees
2. 5 Thrusters + Knee Raises
3. 5 Thrusters + Lunges
4. 5 Thrusters + REST
-
PreTeen
SKILL: Push Press
FOCUS: Holding up the sky at the top of the press
2 ROUNDS. 1:00 min stations. BUY IN before every station = 5 Push Press
1. Burpees
2. Knee Raises
3. Air Squat
4. Box Jumps
5. REST (still must complete the buy in for the rest)
-
JV
SKILL: Push Press
FOCUS: Holding up the sky at the top of the press
3 ROUNDS. 1:00 min stations. BUY IN before every station = 5 Push Press
1. Burpees
2. Knee Raises
3. Air Squat
4. Box Jumps
5. REST (still must complete the buy in for the rest)
-
#firepowerkids
#miltonfitness
#youthfitness
#youthtraining
#fitkids
#changingtheworldonekidatatime
#crossfitkids
#circusfitness
#cirquekids
#youthboxing
#makingkidsstronger
#buildingacommunityoffitness
#teachinghealthyhabitsyoung
#makingfitnessfun
#crossfitpreteen
#crossfitjuniorvarsity
#mightyminis
#fpk
#teamfirepower


1

Wednesday, December 5, 2018
Gymnastics
SKILL: 1)Toes to Bar
2)Handstand Walk about a Box
WOD: AMRAP 10
1 handstand Around the Box each Direction
2 Toes to Bar
4 Jumping Lunges
2 running laps around the gym
-
Girls Power Hour
SKILL: Shoulder Press
WOD: 8 min
BUY In: 20 Box Jumps
AMRAP
5 Press
1 Forward Roll
5 Air Squats
1 Wall Walk
-
Ninja Training
SKILL: Wire Walking
WORKOUT: Before each round complete one walk across the wire (assisted by a stick or coach)
THEN:
4 Jumping Pull Ups
4 Broad Jumps
8 hops on left leg
8 hops on right leg
Repeat for 10 – 12 minutes
-
PT/JV
SKILL: 1)Toes to Bar
2)Push Press
FOCUS: STARTING position = STANCE
WOD: AMRAP 10
2 Toes to Bar
4 Burpee over Bar
8 Push Press
4 Box Jumps
-
#firepowerkids
#miltonfitness
#youthfitness
#youthtraining
#fitkids
#changingtheworldonekidatatime
#crossfitkids
#circusfitness
#cirquekids
#youthboxing
#makingkidsstronger
#buildingacommunityoffitness
#teachinghealthyhabitsyoung
#makingfitnessfun
#crossfitpreteen
#crossfitjuniorvarsity
#mightyminis
#fpk
#teamfirepower


0

Tuesday, December 4, 2018
Conditioning
20 min EMOM
ODD: 7 Med Ball Clean
max Cal Row
EVEN: rest (partner up if more athletes and while one rests, the other works)
-
CrossFit Kids
SKILL: Shoulder Press
WOD: 8 min
BUY In: 20 Box Jumps
AMRAP
5 Press
1 Forward Roll
5 Air Squats
1 Wall Walk
-
PreTeen
Skill: Thruster
WOD: In Partners
20 EMOM: You Go I GO
ODD MIN Partner ONE: 30 sec skipping then 30 sec max thruster
EVEN MIN: Partner TWO: 30sec max skipping then 30 sec Thruster
The other partner rests while one is working
-
Junior Varsity
Skill: Thruster
WOD: In Partners
20 EMOM: You Go I GO
ODD MIN Partner ONE: 30 sec max skpping then 30 sec max thruster
EVEN MIN: Partner TWO: 30sec skipping then 30 sec max thruster
The other partner rests while one is working
-
#squatandpressweek
#firepowerkids
#miltonfitness
#youthfitness
#youthtraining
#fitkids
#changingtheworldonekidatatime
#crossfitkids
#circusfitness
#cirquekids
#youthboxing
#makingkidsstronger
#buildingacommunityoffitness
#teachinghealthyhabitsyoung
#makingfitnessfun
#crossfitpreteen
#crossfitjuniorvarsity
#mightyminis
#fpk
#teamfirepower


0