Announcements
Holiday hours
Thanksgiving Thursday 11/24ONE CLASS @8:30am
Black Friday 11/25TWO classes9:30 and 10:30am
Saturday, normal schedule
December 3rd, 6:30pmTEN YEAR Anniversary/Holiday party!!!!
Retro fitness theme. Dress up like Richard Simmons and Suzanne Somers to impress the Fam.Let’s celebrate 10 years of fitness with the people we love to suffer with the most! Please bring your friends and family to come see your home away from home. Please feel free to bring things to share (heavy apps, food, drinks, dessert, snacks etc…).
-Games-Prizes-Raffles-Obviously a photo booth-
-Axe throwing from 7pm-9pm-
-Beer pong tournament starting sharply @ 8:00! Get your name in before 7:30pm (teams drawn at random)-
CrossFit ATR – Kids CrossFit (8:30am-9:15)
Warm-up
Split kids into 4 groups. This will be relay style. Set up cones every 5 yards for 15 yards.
5 yards bear crawl
5 yards lunges
5 yards skipping, run back and tag next teammate.
Sit when done.
Skill
Sprinting and pivots.
Use the same groups and cones set up from the warm up. Demonstrate how to position torso forward to gain speed when sprinting. Also demonstrate how to pivot the foot at the end of the sprint for a quicker turn-around.
Metcon (AMRAP – Rounds and Reps)
Team AMRAP 8 minutes
15 yard sprint
Pivot at cone
15 yard sprint
Tag next teammate. Sit when done.
Scoring: Rounds + Reps
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