CFES Kids

Mobility, mobility, mobility

21-15-9
Overhead Squat
Kettlebell Swing

Logan and Geo (our newest xfit kid) working on their mobility. Flexibility is one of the ten general fitness skills. Can you name the others?

Who's hiding behind the ball?

4 Rounds for Time:
100m row
5 Rock Squats
5 Toes to Bar/Knees to Chest

Anybody recognize this kid? It's Lily! Crazy, that ball covers up her whole face! Great job to all the Crossfit Kids on Monday! You kiddos all worked really hard. Glad to be back in session!

Running Jackie

Running Jackie:
Run 600m
35 Thrusters 15#
20 Pull-Ups

A new session starts today! The session will run every Monday and Wednesday from today January 10th-February 16th from 3:45-4:30. The cost is $140/child. Can't wait to see all of you!

Next Session Starts Jan 10!

Sign up for the next session of CFK!

It will run Mondays and Wednesdays starting Monday, Jan 10 and runs for 6 weeks, ending Wed, Feb 16.

Classes are from 3:45-4:30.

The cost is $140 for the session.

Bring your friends too! We look forward to seeing you soon. If you have any questions, please call:

Anne Harty 916-708-7579 or
Brooke Burgeson 720-272-1615

Wheelbarrow Races

WOD
5 Rounds in a Rotation
6 Ring Rows
6 Burpees
6 KB Swings 

Teamwork is always important. The teams worked really hard on Monday playing CF Baseball. Our tie-braker was wheelbarrow races. Great work, everyone!

6 Inch Crawl Overs

WOD
CF Baseball

Hit: 7 Push Ups
1st Base: 7 Thrusters
2nd Base: 7 Push Jerks
3rd Base: 7 Squats
Home: 7 Box Jumps

 

Here is Stella doing her 6 inch crawl overs! Just think what a monster she'll be if she's already doing CF and she's not even 1 yet!

Flapjack 5K and Short Stack Kids' Run

WOD
5 Rounds in a Rotation:
10 Wall Balls
10 Push Ups
10 Box Jumps 

Please consider joining the CFES team for the Flapjack 5k and Short Stack Kids’ Runs benefiting Caleb Greenwood K-8 School in River Park Saturday morning, December 11. For registration and details, please visit Flapjack5k.com. Be sure to add CFES to your last name when registering online. 

Teamwork!

WOD
In Teams of 2 or 3:
50 Calories on Rower
50 Pull Ups
50 Dead Lift 

Here are Paige and Logan going head-to-head, as usual, on the WOD. It's great to watch you both work as hard as you can. 
Today is going to be all about teamwork. You have to work together on this one. You have to figure out how you are going to keep track of counting and how you are going to encourage each other. Have fun!

One Wild Bunch

WOD
3 Rounds- 1 Minute Each
Max Box Jumps
Max OHS
Max Push Press
Max Burpees
Rest 

We had such a great time on Monday! You guys were awesome, and did a great job and worked so hard on the WOD. You all look so great in your CFK t-shirts and you should wear them with pride. Here's a silly picture of you all- I think you were all saying "BURPEES!!!" 
 
 

We're Back! How Did You Spend Your Time Off??

WOD
AMRAP in 10 Min:

5 Squats
5 Sit Ups
5 Push Ups

Here are Lily and Logan with their pumpkins during Halloween. Awesome!

What does it mean to be a "good sport?"

- Showing respect to your fellow teammates and the other team
- Showing respect to the referee
- Showing respect to your coach
- Being a gracious winner
- Being a gracious looser
- Playing your hardest and walking away knowing there wasn't any more you could have given