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August 25 2016


August 25 2016

crossfit kid max lift

August 25 2016

We’re sorry to announce that today will be the last official CrossFit Kids class for some time. With the onset of the school year, we have determined it is best to put the program on hold until we are better able to again apply resources to the program. In a couple months, we will have special “Family WOD” days that will invite parents to work out with their children once or twice a month. In the meantime, any children currently enrolled in the Kids program have had their memberships suspended to ensure you won’t be charged further. Please direct any questions to Coach David via email. Thank you for your understanding and stay tuned for special announcements concerning the program!

A) Back Squat:
3 @ 75%, 2 @ 80%, 2 @ 85%, 1 @ 90%, 2 @ 80%, 1 @ 85%
B) Push Up (Deficit)s:
*Use plates of your choice to create the deficit.”
C) Wall Walk To Hand Stand Holds:
*Hold for 20 Seconds at the top, nose to wall as best as possible.*

“Tabata”: 8 x 20 secs / 10 secs
Tabata Wall Ball, 20/14 lbs, 10/9 ft
Tabata Burpee Jump And Touch
Tabata V-up

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

There is only one Rx standard for this WOD. Utilize proper form and targets on the Wall Balls. For the Burpee Jump and Touch, aim for a target (bar or rings) 6 inches above reach when standing tall. Set realistic numbers for reps during each 20 second interval and try to maintain that same rep count throughout the WOD.