CrossFit, CrossFit Kids 305

The First Annual SeeFit Family Fitness & Fun Day

call

SeeFit – Supporting Research for Blind & Visually Impaired Children

The First Annual SeeFit Family Fitness & Fun Day is November 7th, 2010 at Flamingo Park Track & Field in Miami Beach, Florida. SeeFit will have something for everyone – from the more advanced athlete to the occasional weekend warrior and the entire family! All ages are encouraged to participate.  The morning will feature a CrossFit competition from 8 am to 12:00 pm sponsored by CrossFit 305. At noon, the family fun begins with ten field & track competitions for both the individual and the family. There will be carnival games, prizes, food, and rides.

CrossFit Competition Sponsored by CrossFit 305

CrossFit athletes test their abilities at an outdoor track and field venue.  This is a one day competition with up to three CrossFit WODs designed to test your endurance, strength, flexibility, stamina, power, speed, agility, balance, coordination and accuracy. There will be an even mix of gymnastics, weightlifting, running and of course… The Unknown and Unknowable.  Scaled down division available.

Familiar with CrossFit?  Unfamiliar?  Curious?  You will want to come watch this! 

All proceeds from this great event will benefit research for the blind and visually impaired through The Vision For Tomorrow Foundation.

CrossFit Kids 305

Thursday the 16th of September, 2010

Warm up
Agility drills, ball drills, lateral movement, backward running, dynamic stretching

Skills
Ring stability hold
Pull up/bar hang

WOD
5 minute AMRAP
5 box jumps
5 burpees
100′ run 

Game
Obstacle course!!!

CrossFit Kids 305

Saturday the 17th of July, 2010

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

CrossFit Kids 305

Saturday the 10th of July, 2010



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

CrossFit Kids 305

Wednesday the 30th of June, 2010



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

CrossFit Kids 305

Saturday the 26th of June, 2010

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

CrossFit Kids 305

Wednesday the 23rd of June, 2010

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 Kids 305

Saturday the 19th of June, 2010



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

CrossFit Kids 305

Saturday the 1st of May, 2010


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

CrossFit Kids 305

Wednesday the 28th of April, 2010


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?