#crossfitjuniorvarsity

Instagram photos and videos

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

Hashtags #crossfitjuniorvarsity for Instagram

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

Monday, December 3, 2018
Beginner Boxing -
PreTeen
SKILL: 1)Shoulder Press
2) Ball Squats (focus on driving up from bottom of the squat)
WOD 10 minutes
Buy In: 40 Single Skips then
AMRAP
5 Press
1 Forward Roll
5 Ball Squats
1 Wall Walk
CHALLENGE: 1 minute challenge…max jumping air squats in 30 seconds…then 30 sec max cartwheels
-
Junior Varsity
SKILL: 1)Shoulder Press
2) Ball Squats (focus on driving up from bottom of the squat)
WOD 12 minutes
Buy In: 100 Double Unders then
AMRAP
5 Press
1 Forward Roll
5 Ball Squats
1 Wall Walk
CHALLENGE: 1 minute challenge…max jumping air squats in 30 seconds…then 30 sec max cartwheels
-
#squatandpressweek
#firepowerkids
#miltonfitness
#youthfitness
#youthtraining
#fitkids
#changingtheworldonekidatatime
#crossfitkids
#circusfitness
#cirquekids
#youthboxing
#makingkidsstronger
#buildingacommunityoffitness
#teachinghealthyhabitsyoung
#makingfitnessfun
#crossfitpreteen
#crossfitjuniorvarsity
#mightyminis
#fpk
#teamfirepower


0

Friday, November 30, 2018
Fit Boyz
Ninja Training O-Course
SKILL: Rope Climb
WORKOUT 1:
6 minute AMRAP
10 second bar hang
RUN
1 Rope Climb
RUN
Climb over Boxes
RUN
WORKOUT 2:
6 minutes AMRAP
1 around the world on the bar
RUN
1 Rope SWING
RUN
Jump on and over box
RUN
-
-
-
-
Saturday, December 1, 2018
Mighty Minis
SKILL: Super Hero Squats
WARM UP: Toilet Tag
WOD:
AMRAP x Coaches Time
4 Super Hero Squats
RUN
Rope Swing
Bear Crawl
GAME: Squat Frog Hop Relay
Squat Bunny Hop Relay
Squat Kangaroo Jump Relay
Squat Grasshopper Relay
-
CrossFit Kids
SKILL: Goblet Lunge
WOD: Partner WOD: 8 minute AMRAP
Partner A: 10 Alt Goblet Lunges
Partner B: Glute Bridges
Switch
Partner A: 10 Burpees
Partner B: Bar Hang
Switch
Repeat
-
PreTeen/JV
SKILL: 1) Goblet Lunge
2) Kip Swing
WOD: Partner WOD 12 minute AMRAP
Partner A: 10 Alt Goblet Lunges
Partner B: Glute Bridges
Switch
Partner A: 10 Burpees
Partner B: Kip Swings
Switch
Repeat
CHALLENGE: How many “around the worlds” can the athletes complete before they drop off the bar
-
Intermediate Boxing
-
#firepowerkids
#miltonfitness
#youthfitness
#youthtraining
#fitkids
#changingtheworldonekidatatime
#crossfitkids
#circusfitness
#cirquekids
#youthboxing
#makingkidsstronger
#buildingacommunityoffitness
#teachinghealthyhabitsyoung
#makingfitnessfun
#crossfitpreteen
#crossfitjuniorvarsity
#mightyminis
#fpk
#teamfirepower


1

Thursday, November 29, 2018
Barbell
SKILL: Bear Complex
WOD:
3 - 5 Rounds
Complete 7 Unbroken Sets of this Complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press
-
CrossFit Kids
SKILL:
Front Squat & Stinkbug Push Ups
4 - 6 Rounds of 30 seconds each round
Stinkbug Push ups
Front Squats
Mountain Climbers
Jumping Jacks
30 Seconds rest between rounds
-
PreTeen
SKILL: Front Squat & Stinkbug Push Ups
6 - 8 Rounds of 30 seconds each round
Stinkbug Push ups
Front Squats
Burpee Over Bar/DB
Jumping Lunges
-
Junior Varsity
SKILL: Front Squat & Stinkbug Push Ups
8 - 10 Rounds of 30 seconds each round
Stinkbug Push ups
Front Squats
Burpee Over Bar/DB
Jumping Lunges
30 Seconds rest between rounds
30 Seconds rest between rounds -
#firepowerkids
#miltonfitness
#youthfitness
#youthtraining
#fitkids
#changingtheworldonekidatatime
#crossfitkids
#circusfitness
#cirquekids
#youthboxing
#makingkidsstronger
#buildingacommunityoffitness
#teachinghealthyhabitsyoung
#makingfitnessfun
#crossfitpreteen
#crossfitjuniorvarsity
#mightyminis
#fpk
#teamfirepower


0

Wednesday, November 28, 2018
Gymnastics
SKILL: Forward Roll / Backward Roll / Cartwheels
WOD: 2 ROUNDS
10 KB Swings
10m Cartwheel
4 Push Ups
10m Crab Walk
2 ROUNDS
10 KB Swings
10m Forward Roll
4 Push Ups
10m Bear Crawl
2 ROUNDS
10 KB Swings
10mFrog Jumps
4 Push Ups
10m Donkey Kicks -
Girls Power Hour
SKILL: Forward Roll / Backward Roll / Cartwheels
WOD: 2 ROUNDS
10 KB Swings
10m Cartwheel
4 Push Ups
10m Crab Walk
2 ROUNDS
10 KB Swings
10m Forward Roll
4 Push Ups
10m Bear Crawl
2 ROUNDS
10 KB Swings
10mFrog Jumps
4 Push Ups
10m Donkey Kicks
-
Ninja Training
Ninja Training O-Course
SKILL: Rope Climb
WORKOUT 1:
6 minute AMRAP
10 second bar hang
RUN
1 Rope Climb
RUN
Climb over Boxes
RUN
WORKOUT 2:
6 minutes AMRAP
1 around the world on the bar
RUN
1 Rope SWING
RUN
Jump on and over box
RUN
-
PT/JV
SKILL: Box Jumps
WOD 1: EMOM
ODD: 8 Burpees
EVEN: 8 Box Jumps
WOD 2: 11 minute AMRAP
40 Single Unders
8 Knee Raises
8 DB Thrusters
-
#firepowerkids
#miltonfitness
#youthfitness
#youthtraining
#fitkids
#changingtheworldonekidatatime
#crossfitkids
#circusfitness
#cirquekids
#youthboxing
#makingkidsstronger
#buildingacommunityoffitness
#teachinghealthyhabitsyoung
#makingfitnessfun
#crossfitpreteen
#crossfitjuniorvarsity
#mightyminis
#fpk
#teamfirepower


0

Tuesday, November 27, 2018
Conditioning
BUY IN: 750M ROW
Then 5 Rounds:
10 Front Squats
8 Walking Lunges
5 Push Ups
BUY OUT: 750 ROW
-
CrossFit Kids
SKILL: One Leg Box Squat
WOD: 6 min AMRAP
4 One Leg Box Squat (2 per side)
RUN
6 Mountain Climbers
RUN
**Coach announces every minute = 2 BURPEES
-
PreTeen
SKILL:1) one leg Box Squat
2) Tempo Push UPs
WOD: 8 minute AMRAP
6 One Leg Box Squat (3 per side)
20 Line Jumps
6 Hand Release Push Ups
-
Junior Varsity SKILL:1) one leg Box Squat / Pistols
2) Tempo Push Ups / HSPU Strict
WOD: 10 minute AMRAP
6 One Leg Box Squat (3 per side)
20 Line Jumps
6 Hand Release Push Ups or 3 HSPU Strict
-
#firepowerkids
#miltonfitness
#youthfitness
#youthtraining
#fitkids
#changingtheworldonekidatatime
#crossfitkids
#circusfitness
#cirquekids
#youthboxing
#makingkidsstronger
#buildingacommunityoffitness
#teachinghealthyhabitsyoung
#makingfitnessfun
#crossfitpreteen
#crossfitjuniorvarsity
#mightyminis
#fpk
#teamfirepower


1

Monday, November 26, 2018
Beginner Boxing
-
CrossFit PreTeen
SKILL: Goblet Squat
WOD 1: 6 min AMRAP
1 Goblet Squat
1 Pull Up
2 Goblet Squat
2 Pull Ups
etc.
** Coach announces every minute drop and do a burpee, then carry on
WOD 2: 6 min AMRAP
1 Ball Front Squat
1 Ball Slam
2, 2,… 3, 3…
*every min do a burpee
-
CrossFit JV
SKILL: Goblet Squat
WOD 1: 8 min AMRAP
1 Goblet Squat
1 Pull Up
2 Goblet Squat
2 Pull Ups
etc.
** Coach announces every minute drop and do a burpee, then carry on
WOD 2: 6 min AMRAP
1 Ball Front Squat
1 Ball Slam
2, 2,… 3, 3…
*every min do a burpee
-
#firepowerkids
#miltonfitness
#youthfitness
#youthtraining
#fitkids
#changingtheworldonekidatatime
#crossfitkids
#circusfitness
#cirquekids
#youthboxing
#makingkidsstronger
#buildingacommunityoffitness
#teachinghealthyhabitsyoung
#makingfitnessfun
#crossfitpreteen
#crossfitjuniorvarsity
#mightyminis
#fpk
#teamfirepower


2

Saturday, November 24, 2018
Mighty Mini’s
Skill : somersaults
AMRAP 5
1 somersault
5 jumping jacks
5 squats
5 burpees
-
Crossfit Kids
Skill : somersaults
AMRAP 10
2 somersault
15 jumping jacks
15 squats
15 burpees
-
Pre-Teen/JV
Skill : somersaults
AMRAP 15
3 somersault
30 skips
30 squats
10 Power Cleans
-
Intermediate Boxing
-
#firepowerkids
#miltonfitness
#youthfitness
#youthtraining
#fitkids
#changingtheworldonekidatatime
#crossfitkids
#circusfitness
#cirquekids
#youthboxing
#makingkidsstronger
#buildingacommunityoffitness
#teachinghealthyhabitsyoung
#makingfitnessfun
#crossfitpreteen
#crossfitjuniorvarsity
#mightyminis
#fpk
#teamfirepower


1

Thursday, November 22, 2018
Barbell
2 rounds for time:
• 12 Burpees
• 12 Thruster
• 12 Burpees
• 12 Power Snatch
• 12 Burpees
• 12 Push Jerks
• 12 Burpees
• 12 Hang Squat Clean
• 12 Burpees
• 12 Overhead Squat
-
Crossfit Kids
Challenge: who can teach the best squat. Each athlete takes a turn teaching the class how to squat
AMRAP 10
10 Burpee Tuck Jumps
11 Ball Slams
12 hanging knee raises
-
Pre-Teen
AMRAP12
10 DB Squat Thrusts
10 DB thrusters
30 Skips
-
JV
EMOM 18
15 Squat Thrusts
15 Wall Balls
40s plank
-
#firepowerkids
#miltonfitness
#youthfitness
#youthtraining
#fitkids
#changingtheworldonekidatatime
#crossfitkids
#circusfitness
#cirquekids
#youthboxing
#makingkidsstronger
#buildingacommunityoffitness
#teachinghealthyhabitsyoung
#makingfitnessfun
#crossfitpreteen
#crossfitjuniorvarsity
#mightyminis
#fpk
#teamfirepower


0

Wednesday, November 21, 2018
Gymnastics
Spend 15min working on the Rings
Then,
AMRAP 13
10 Ring Rows
10 KB Lunges
20 Ball Over a box (30” high)
-
Girls Power Hour
Coaches Choice
-
Ninja Training
Skill: Wall Walks
Create your own obstacle course and Run it!
-
PT/JV
With a Friend
AMRAP 13
30 Ball Over a box (30” high)
30 Wall Balls
30 Burpee
-
#firepowerkids
#miltonfitness
#youthfitness
#youthtraining
#fitkids
#changingtheworldonekidatatime
#crossfitkids
#circusfitness
#cirquekids
#youthboxing
#makingkidsstronger
#buildingacommunityoffitness
#teachinghealthyhabitsyoung
#makingfitnessfun
#crossfitpreteen
#crossfitjuniorvarsity
#mightyminis
#fpk
#teamfirepower


0

Tuesday, November 20, 2018
Conditioning
With a friend
50-40-30-20-10
Box Jumps
Deadlifts
-
Crossfit Kids
AMRAP 9
15 KB Deadlifts
20 Air Squats
10 Sit-ups
-
Pre-Teen
3x AMRAP 4
15 Kettlebell Swings
10 Lunges with KB
10 Goblet Squats
Rest 2 min between
-
JV
EMOM 15
20 kettlebell swings
16 Lunges with KB in front rack
16 Goblet Squats
Buy-out
60 Mountain Climbers
40 Dead Bug Crunches
-
#firepowerkids
#miltonfitness
#youthfitness
#youthtraining
#fitkids
#changingtheworldonekidatatime
#crossfitkids
#circusfitness
#cirquekids
#youthboxing
#makingkidsstronger
#buildingacommunityoffitness
#teachinghealthyhabitsyoung
#makingfitnessfun
#crossfitpreteen
#crossfitjuniorvarsity
#mightyminis
#fpk
#teamfirepower


0

Thursday, November 15, 2018
Barbell
Coach Jodi returns tonight for a special barbell class!!! 4:30
-
Crossfit Kids
Challenge: Best Wall Walk
AMRAP 10
1 Wall Walk
15 Deadlifts
10 burpees
5 Kneeling Pull-ups
-
Pre-Teen
AMRAP12
2 Wall Walks
15 Deadlifts
10 burpees
5 Pull-ups
-
JV
EMOM 18
1 Wall Walk + 30s Handstand Hold
15 Burpees
20 Lunges
-
#firepowerkids
#miltonfitness
#youthfitness
#youthtraining
#fitkids
#changingtheworldonekidatatime
#crossfitkids
#circusfitness
#cirquekids
#youthboxing
#makingkidsstronger
#buildingacommunityoffitness
#teachinghealthyhabitsyoung
#makingfitnessfun
#crossfitpreteen
#crossfitjuniorvarsity
#mightyminis
#fpk
#teamfirepower


0

Wednesday, November 14, 2018
Gymnastics
Spend 15min working on the Rings
Then,
AMRAP 13
10 Ring Rows
10 KB Lunges
20 Ball Over a box (30” high)
-
Girls Power Hour
Coaches Choice
-
Ninja Training
Skill: somersaults
Create your own obstacle course and Run it!
-
PT/JV
With a Friend
AMRAP 13
30 Ball Over a box (30” high)
30 Wall Balls
30 Burpee
-
#firepowerkids
#miltonfitness
#youthfitness
#youthtraining
#fitkids
#changingtheworldonekidatatime
#crossfitkids
#circusfitness
#cirquekids
#youthboxing
#makingkidsstronger
#buildingacommunityoffitness
#teachinghealthyhabitsyoung
#makingfitnessfun
#crossfitpreteen
#crossfitjuniorvarsity
#mightyminis
#fpk
#teamfirepower


0

Tuesday, November 13, 2018
Conditioning
With a friend
150 Wall Balls
40 Cal Row
100 DB Thrusters
30 Cal Row
50 Wall Balls
20 Cal Row
-
Crossfit Kids
AMRAP 9
10 Ball Slams
10 Squats with the Ball
10 Sit-ups with the ball
-
Pre-Teen
3x AMRAP 4
5 Pull-ups
10 Push-ups
15 Air Squats
-
JV
3x AMRAP 5
15 grasshoppers
12 front rack lunges
9 db snatches
Then
12 DB cleans
9 burpees
6 push-ups
Then
9 db jerks
6 atomic sit-ups
3 manmakers
-
#firepowerkids
#miltonfitness
#youthfitness
#youthtraining
#fitkids
#changingtheworldonekidatatime
#crossfitkids
#circusfitness
#cirquekids
#youthboxing
#makingkidsstronger
#buildingacommunityoffitness
#teachinghealthyhabitsyoung
#makingfitnessfun
#crossfitpreteen
#crossfitjuniorvarsity
#mightyminis
#fpk
#teamfirepower


0

Monday, November 12, 2018
Beginner Boxing
-
Pre-Teen
AMRAP 12
10 DB Snatches
20 Sit-ups
30 Jumping Jacks
-
JV
EMOM 18
20 DB Snatches
40 High Knee steps while holding a Wall Ball
20 Sit-ups
-
#firepowerkids
#miltonfitness
#youthfitness
#youthtraining
#fitkids
#changingtheworldonekidatatime
#crossfitkids
#circusfitness
#cirquekids
#youthboxing
#makingkidsstronger
#buildingacommunityoffitness
#teachinghealthyhabitsyoung
#makingfitnessfun
#crossfitpreteen
#crossfitjuniorvarsity
#mightyminis
#fpk
#teamfirepower


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Friday, November 9, 2018
Bring a Friend Friday 4:30 -
Fit Boyz 6:30
-
Saturday November 10, 2018
Mighty Mini’s
Skill : Ball Toss. See how far you can toss a ball into a zone on the floor.
AMRAP 5
5 squats
5 jumps
5 mountain climbers
5s monkey hang
5 ball tosses
-
Crossfit Kids
AMRAP 10
10 Goblet squats
10 lunges
10 tuck jumps
1 walk with KB overhead
1 bear crawl
-
Pre-Teen/JV
AMRAP 15
10 Goblet squats
10 lunges w/ KB
10 Burpee tuck jumps
1 walk with KB overhead
1 bear crawl
-
Intermediate Boxing 🥊 -
#firepowerkids
#miltonfitness
#youthfitness
#youthtraining
#fitkids
#changingtheworldonekidatatime
#crossfitkids
#circusfitness
#cirquekids
#youthboxing
#makingkidsstronger
#buildingacommunityoffitness
#teachinghealthyhabitsyoung
#makingfitnessfun
#crossfitpreteen
#crossfitjuniorvarsity
#mightyminis
#fpk
#teamfirepower


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Thursday, November 8, 2018
Barbell
Power Clean skill work
Then
AMRAP 10
1 Hang Clean
1 Power Clean
2 Front Squats
6 Lunges
30 Skips
-
Crossfit Kids
Challenge: longest Plank Hold
AMRAP 10
12 med ball cleans
1 dung beetle
10 Ground to over head with ball
1 Dung Beetle -
Pre-Teen
EMOM 15
20 Lunges
15 kettlebell swings
10 Push-ups
-
JV
EMOM 18
20 Lunges with KB
15 kettlebell wall balls
10 Push-ups
-
#firepowerkids
#miltonfitness
#youthfitness
#youthtraining
#fitkids
#changingtheworldonekidatatime
#crossfitkids
#circusfitness
#cirquekids
#youthboxing
#makingkidsstronger
#buildingacommunityoffitness
#teachinghealthyhabitsyoung
#makingfitnessfun
#crossfitpreteen
#crossfitjuniorvarsity
#mightyminis
#fpk
#teamfirepower


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Wednesday, November 7, 2018
Gymnastics
Spend 15min working on Headstands
Then,
AMRAP 13
30s Handstand hold against wall
10 Cal Row
10 Power Snatches
-
Girls Power Hour
Coaches Choice
-
Ninja Training
Skill: somersaults
Create your own obstacle course and Run it!
-
PT/JV
3x AMRAP 5
20 KB Deadlifts
20 Air Squats
10 sit-ups
10 push-ups
Rest 2 min between
-
#firepowerkids
#miltonfitness
#youthfitness
#youthtraining
#fitkids
#changingtheworldonekidatatime
#crossfitkids
#circusfitness
#cirquekids
#youthboxing
#makingkidsstronger
#buildingacommunityoffitness
#teachinghealthyhabitsyoung
#makingfitnessfun
#crossfitpreteen
#crossfitjuniorvarsity
#mightyminis
#fpk
#teamfirepower


2

Tuesday, November 6, 2018
Conditioning
4x AMRAP 4
15 Burpees
10 Deadlifts
max meters in remaining time
rest 2 min between AMRAPs
-
Crossfit Kids
AMRAP 9
5 Burpee Star Jumps
10 Deadlifts
15s monkey hang
20 Line Hops
-
Pre-Teen
3x AMRAP 4
10 DB Thrusters
10 burpee tuck Jumps
10 Lunges
Rest 2 min between
-
JV
EMOM 18
18 Goblet Squats with DB
15 DB Thrusters
12 Burpees
-
#firepowerkids
#miltonfitness
#youthfitness
#youthtraining
#fitkids
#changingtheworldonekidatatime
#crossfitkids
#circusfitness
#cirquekids
#youthboxing
#makingkidsstronger
#buildingacommunityoffitness
#teachinghealthyhabitsyoung
#makingfitnessfun
#crossfitpreteen
#crossfitjuniorvarsity
#mightyminis
#fpk
#teamfirepower


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Join us Sunday at 11am for a fun team workout WITH your coaches!#firepowerkids #crossfitkids #crossfitpreteens #crossfitjuniorvarsity #wodwithyourcoach #teamwod #makingfitnessfun


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Friday, November 2, 2018
FitBoyz
Coach Jake’s choice!!
Saturday, November 3, 2018
Mighty Mini’s
Skill : tigthrope walks draw a line on the floor and follow it.
AMRAP 4
4 Line Jumps
4 pumpkin deadlifts
4 ball slams
4 gym runs
-
Crossfit Kids
2 Rounds through
1min row
1min squats
1min jumping jacks
1min ball slams
-
Pre-Teen/JV
3 Rounds through
1min row
1min Front squats
1min power cleans
1min ball slams
-
#firepowerkids
#miltonfitness
#youthfitness
#youthtraining
#fitkids
#changingtheworldonekidatatime
#crossfitkids
#circusfitness
#cirquekids
#youthboxing
#makingkidsstronger
#buildingacommunityoffitness
#teachinghealthyhabitsyoung
#makingfitnessfun
#crossfitpreteen
#crossfitjuniorvarsity
#mightyminis
#fpk
#teamfirepower


0

Thursday, November 1, 2018
Barbell
Power Snatch skill work
Then
AMRAP 10
1 Hang Sntach
1 Power Snatch
5 Box Jumps
5 Pull-ups
10 burpees
-
Crossfit Kids
Challenge: longest monkey hang x 2
AMRAP 10
10 Kettlebell swings
10 lunges
10 Sit-ups
10 Push-ups
-
Pre-Teen
With a Friend.
AMRAP 12
5 Pull-ups
10 Push-ups
15 Squats -
JV
With a Friend.
AMRAP 20
5 Pull-ups
10 Push-ups
15 Squats
partners alternate rounds
-
#firepowerkids
#miltonfitness
#youthfitness
#youthtraining
#fitkids
#changingtheworldonekidatatime
#crossfitkids
#circusfitness
#cirquekids
#youthboxing
#makingkidsstronger
#buildingacommunityoffitness
#teachinghealthyhabitsyoung
#makingfitnessfun
#crossfitpreteen
#crossfitjuniorvarsity
#mightyminis
#fpk
#teamfirepower


0

Wednesday, October 31, 2018
Gymnastics
Spend 15min working on Handstands
Then,
AMRAP 13
30s Handstand hold against wall
10 Burpee Over Bar
10 Power Cleans
-
This is the only class running tonight, have a safe Halloween everyone!!! -
#firepowerkids
#miltonfitness
#youthfitness
#youthtraining
#fitkids
#changingtheworldonekidatatime
#crossfitkids
#circusfitness
#cirquekids
#youthboxing
#makingkidsstronger
#buildingacommunityoffitness
#teachinghealthyhabitsyoung
#makingfitnessfun
#crossfitpreteen
#crossfitjuniorvarsity
#mightyminis
#fpk
#teamfirepower


1

Tuesday, October 30, 2018
Conditioning
With a Friend
1600m Row
100 Deadlifts
100 Burpees
100 Wall Balls
-
Crossfit Kids
AMRAP 9
20 KB Deadlifts
20 Goblet Squats
20 Jumping Jacks
5 burpees
-
Pre-Teen
3x AMRAP 4
10 Ground to Over head with a plate
10 burpee Plate jumps
10 Pull-ups
Rest 2 min between
-
JV
3x AMRAP 6
20 Ground to Over head with a plate
10 Toes to bar
10 burpee Plate jumps
10 Pull-ups
Rest 2 min between
-
#firepowerkids
#miltonfitness
#youthfitness
#youthtraining
#fitkids
#changingtheworldonekidatatime
#crossfitkids
#circusfitness
#cirquekids
#youthboxing
#makingkidsstronger
#buildingacommunityoffitness
#teachinghealthyhabitsyoung
#makingfitnessfun
#crossfitpreteen
#crossfitjuniorvarsity
#mightyminis
#fpk
#teamfirepower


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