WARMUP: Wallballs / Ball squats / Agility ladder follow the leader
SKILL: Angry gorilla back deadlifts / knees to elbows
WOD: 5 rds: 5 slow deadlifts, 5 burpees, run 50 yds
GAME: Lunge, lunge, goose / Catch the coach

Warmup: Paralettes work: L-sits, shoot troughs.
Skill: THRUSTERS
WOD: Lateral jumps, Kte’s, run / Wall Ball Situps
Game: Animal Soccer

WARMUP: Simon Sez paralette shoot throughs
SKILLS: Handstands, L-sits, ring holds,
WOD: Tabata – plank holds, situps, pushups, squats
GAME: Catch the coach

Warmup: Forward Roll obstacle course / Broad Jumps
Skill: Frogstands, Ring holds / Handstands
WOD: 4 squares: mountain climbers, broad jumps, squats, lateral jumps
Game: TBD

Warmup: Tabata Hula Hoop and Jump Rope
Skill: Skin the Cats / Handstands
WOD: 5 rds: 5 box jumps / 5 KTE’s / 5 Burpees / Run
Game: Musical Medballs

Warmup: Animal soccer, medball leapfrog
Skills: Squats, PVC thrusters, ring progressions
WOD: 4 squares – Jumping jacks, thrusters, squats and KTE’s
Game: CF dodgeball

CrossFit 305 Kids Class (9am) WOD

Warmup: Agility Drills
Skills: Lsits, Skin the cats, ring holds
WOD: Sprints, squats, burpees, lateral jumps
Game: Team building – Build fort, move fort

WARMUP:  Follow the Coach / Medball Toss / Medball Pass

SKILLS:  Squat Review – Standard Squat / Front Squat / OHS

WOD:  10 Rds, 50M sprint 10 squats

GAME:  Dodge Ball

NUTRITION TALK

WARMUP:  Jump Rope, running, lunging, and bear crawling

SKILLS:  Front Squats (laser beam elbows) / Knees to Elbows, Pullups / Monkey Taps

WOD:  Obstacle Course with Squats after each round

GAME:  CF Dodge Ball

Nutrition Talk! – Where does protein come from?

WARMUP: Crawl through freeze tag

SKILLS: L-Sits / Agility Ladder / Paralette Hurdles

WOD: Alternating L Sits / Plank Holds, Med Ball zig-zag sprint drills

GAME: Steal the Chicken