CFES Kids

Enjoy the Sunshine!

CrossFit Kids is on break now; we're going through some changes. As you may have heard, Coach Brooke is moving and the program will be restructured. All updates will be posted here. 

Now those are some healthy kids!

WOD
5 Rounds
Bear crawl turf length
15 Ab Mat Sit Ups
15 Lateral Hurdle Hops
15 KB Swings
Run Back to Start

Here's the Wednesday gang on the tire. Stella can't wait to start CFK with all of you! Keep up the great work, everyone. Get plenty of sleep, exercise, and healthy food and you will grow up to be healthy and strong!

 

 

FGB Here we Come!

WOD
Fight Gone Bad
3 Rounds
1 Min max Wall Balls
1 Min max SDLHP
1 Min max Box Jumps
1 Min max Push Press
1 Min max Cal Row
1 Min Rest

 

Tire flips on Wednesday were awesome. You guys did a great job. It's fun to do different things like flipping tires and you don't even think of it as exercise! Great job!

 

Have you met Fran?

WOD
Fran
21-15-9
Thrusters
Pull Ups 

Sadly, childhood obesity continues to be on the rise in this country. Many children do not have the information that you have about leading healthy, active lives. The picture above talks about some of the health problems that can occur when a child is not healthy because they do not eat healthy and they do not get enough proper exercise. Keep up the great work. You are building a healthy you now so that you will be a healthy adult!

The above illustration is taken from 
 http://www.mja.com.au/public/issues/182_03_070205/bat10421_fm.html

How hard does your Grandma workout?

WOD
3 Rounds
10 Deadlifts
5 Burpee Box Jumps
200 M Run

Here's a picture of Paige and Cate's Teta (Grandma) Mary. She had just finished a very hard workout and had been dragging the sled. Teach your Grandmas some of your CrossFit movements, and maybe they will want to join too!
 

Row Row Row Your Boat

WOD
4 Rounds
10 Dumbell Push Press
5 Dumbell OH Lunge Right
5 Dumbell OH Lunge Left 

 

Here you are warming up on the rower! Great job on Monday. Did you know that in addition to eating healthy and exercising, that sleep and having good relationships with your family and friends are just as important? So, be nice to your siblings and go to bed when your mom says.
 
 
 

Playground Games

3 rounds
40 Single Unders
30 Squats
20 Sit Ups
10 Pull Ups

 
 
Good thing Cate is a CrossFit Kid! Here she is carrying SOME of her stuffed animals to bed last night. What do you do to use your CrossFit skills?

Wanna Go Sledding?

WOD
3 Rounds
100 M Sled Drag
15 KB Swing
15 Sit Ups 

 

Here is Aaron doing backpack deadlifts. It's very important to know how to pick up heavy stuff from the ground safely. Aaron had a very heavy backpack and did a great job with using it as part of the WOD on Wednesday.
 
 
 
 
 

WOD
21-15-9
Wallballs
Burpees

 

Here is Paige pulling the sled last week. You guys did an awesome job running as hard and as fast as you could with that sled. Now, when it's time for you to run in PE- it is going to be so much easier, because all you are going to have to do is run! Great job.

Know proper Nutrition- It's Good For You

WOD
3 Rounds
1 Min Max Deadlifts
1 Min Max Sit Ups
1 Min Rest 

 

Did you know that CrossFit East Sac has a nutrition blog? Click on the picture above, and it will take you there. It's a great place for you and your family to learn about healthy eating and get some good recipes. Look at all of that yummy produce! MMMMM- Makin' me hungary!