Welcome back!

CrossFit Kids in Australia is taking off.  More and more affiliates are participating and running CrossFit Kids. It is going to be an exciting year!

Classes resume Tuesday 31st January

Tuesday

CrossFit Preschool       10.30am
CrossFit Kids 5 -9yrs     4.00pm
CrossFit Teen 10yrs +    5.00pm

Thursday

CrossFit Kids               4.00pm *
CrossFit Teen 10yrs +    5.00pm

* This class will run according to demand.. please register your interest in this class

WOW.. Summer Holidays are here already!

I’d like to thank all the CrossFit Kids Families for your participation in the program this year. Your continued support and enthusiasm for the program is inspiring.
Have a safe and enjoyable break and I look forward to more action in 2012.

Holiday Schedule

Classes

Tuesday 10.15am - 11.15am 7yrs +

Thursday 4.30 - 5.30pm ages 10+

Classes run according to demand. If you are interested in more classes please contact me via email.

Today’s Workout

Warm Up

250m Row - 10m walking lunge
250m Row - 10 m Bear Crawl
250m Row - Possum Crawl along bar
250m Row - Wheel Barrow with Partner

Skill Focus

GHD Sit Ups and Back Extensions

Work Out

” Grace “

(Barbell clean + AOH)

For an incredible expression of balance, strength and power check this clip out!

Warm Up

Relays- Running Drills
BBQ rolls
Angry Cat to Front Support
Handstand holds

Skill Work

Thruster Congo Line

Work Out

4 x

50 Skips
10 Box jumps
12 Push ups
15 Squats

Warm Up

3 Rounds

20 Single skips
10 Partner sit ups (each)
3 Crazy crabs

Skill Work

Pull Up Progressions

Workout

Puppies

4 x
Run 100 m
15 Sit ups
12 Squats
8 Push Ups

Pack

4 x
Run 150m
15 Sit ups
12 Squats
8 Push Ups

Teens

5 x
Run 200m
20 Sit ups
15 Squats
10 Push ups

Game:

Snow Ball Fight!

Here at CrossFit Kids Wollongong there is one key ingredient to our classes ” FUN ”. But don’t mistake that to mean our classes are easy, we combine vigorous activity, learning and fun. Our philosophy is to improve FUNctional fitness. CrossFit Kids run, jump, throw, push up, pull up, and lift & push. These activities improve our physical abilities in daily life.

Participation in our program has many rewards for growing children. One thing our kids learn is the ability to persevere. The workouts often require the kids to continue when they would rather stop, we have them focus on small tasks so the overall workload no longer seems so daunting. The beautiful thing about CrossFit Kids is that it is always different. One lesson may involve the skills a child finds easy, the next lesson they may be exposed to skills they have difficulty with. This is where the magic lies in challenging not only ones physical abilities but also ones strength of character.   

The great thing about CrossFit Kids is you never know what is coming next.. Some days the workouts are in your favour, they suit your physical abilities and your fitness. Other days you have do knuckle down and POWER ON one rep at a time!!

Teen Class

Warm Up

3 x

10 Dot Drills
10 Leg Swings

Skill Work

Support in the Rings

Work Out

” Filthy Fifty Sliced “

20 Box Jumps
20 Jumping Pull ups
20 Kettle Bell swings
20 Walking lunges
20 Knees to elbows
20 Push press
20 Back extensions
20 Wall Balls
20 Burpees
20 Double Unders

Pack
15 of each skill

Cool Down

Using the foam rollers

Power

Power is a combination of how strong you are and how fast you can move. We use power every day without realising…lifting and moving objects. Some things are better lifted faster to reduce the risk of dropping the load. We do this naturally to avoid the load getting too heavy or dropping it.

Warm Up

Agility Drills

Skill Work

Catwheels

Workout

Pack & Puppies

4 rounds

10 Deadlifts
10 Lateral jumps
10 Push Press
10 Body Rows

Teen / Big Dawgs

4 Rounds

3 Hang Power Cleans
5 Box Jumps
Run 200m

Game

UNO

Warm Up

Row Strokes
20-30-40-50 BIG strokes
10 m Front Support travel between sets

Skill Focus

Handstand holds
HSPU progressions

Work Out

” Half Barbara”

3 x
10 Pull ups
15 Push ups
20 Sit ups
25 Squats

Rope Climb

Warm Up

4 x
20 sec Dot drills
20 sec Hand marching
20 Sec Superman hold

Skill Work

3 x
10 Suspended shrugs
10 Bunny hops

Work Out

3 rounds

20 Squats
10 Box Jumps
5 Ring rows
50 Single skips

GAME!! DodgeBall

Our Crossfit Kids classes are more than just an exercise class. We believe that fitness, health and character development are integral in raising happy healthy and responsible children. We have FUN, we get FIT and we learn that we can accomplish many things with a little bit of perseverance!

Our Crossfit kids practice their lifting techinque!

Congratulations to all the kids who participated in our CrossFit Kids Games Day on the weekend. Special thanks to CFX kids and Crossfit Shoalhaven kids for participating we all enjoyed your partipation in our games day.

Our Buttercups in action

The Puppies in action

The Pack in action

The Teens in action

Fitness is best when it is shared with those who enjoy similar interests to us. Watching our friends improve and achieve new skills inspires us to strive toward our goals. Our team mates are a great motivator!

Warm Up

Mixed Tabata

Skill Practice

Pull Ups

Work Out

3 rounds

200 m Run
15 Deadlifts
5 Pull ups

Game

4 squares