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

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!

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

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