Row!

Warm-up: 100 Meter run->10 Squats-> 15 lunges; 10 Power pulls on rower
With PVC->pass throughs->OBI ONE's->5 push-ups (2x)
SKILL: Press (start with PVC and advance to weighted PVC/dumbells)
WOD: (using PVC)
12-9-6
Press
Squats
Row 50 meter sprint in between each round
FUN: Parallette holds for time! (3 rounds)

a very imformative article from Crossfit HQ: PARENTS PLEASE READ!
http://www.crossfitkids.com/index.php/crossfit101/

GUESS WHO?

and just who is this cute CFSCC kid?

Warm up: Fish game! Dot drills, agility work, follow the leader.

SKILLS: Broad Jump & Push ups

WOD: 25 m Row

7 broad jumps

7 push-ups

(3-5) rounds as appropriate

FUN/EDUCATIONAL: Catch the falling the stick and STACK and ATTACK!!!

And our important question of the day...

" WHY IS WATER IMPORTANT FOR OUR BODIES? "(post to comments)

CFSCC KIDS welcomes Grace to our 4pm class! Grace is from Crossfit Sacramento Kids and will be visiting us often!

Excellent job to all of our little guys tonight! Your push-ups were strong!

The sun and fun continues!

Rocco strategizes during a game...hmmm. What is he thinking?

Warm-up: Side shuffle in a circle (3 times around each direction)->20 jumping jacks->10 squats-> "hot potato"

Skill: Jumping Squat

Wod: 3 rounds for time
5 jumping squats
bear crawl 25 feet
10 jumping jacks
side shuffle to beginning

FUN/GAME: Crossfit Kickball!
:) and we had a little extra time today! Beau climbed the rope for the first time today! A Happy 5th Birthday indeed!
Yahhhhoooooooooooooo!!!!!
REMEMBER PARENTS~!!!!!!~~~~~!!!~~~~!!!!!
THE NEW CLASS TIMES:STARTING MONDAY, MARCH 22ND-MAY 10TH
AGES 3-5/6/7 = MONDAYS AND WEDNESDAYS @ 4PM-5PM
AGES 7-12 = MONDAYS AND WEDNESDAYS@ 5PM-6PM
&
ALL AGES SATURDAYS @9AM
please post any questions to comments! :)

NEW CLASS TIMES!!!

Check it out parents!

Our first session has come to a conclusion! Fantastic job kids! I am amazed with your progress in such a short time! Keep up the hard work!
CFSCC KIDS CLASSES ARE ON BREAK THIS WEEK, MARCH 15TH-20TH AND WILL RESUME WITH NEW TIMES...
but first....what is crossfit for kids?

It is a program designed for physical preparedness. This prepares a young child or high school athlete to develop functional skills necessary for their sport or play. The workouts are scaled appropriately (making it possible to train a 6 year old and an elite athlete in the same class!)

Here at Crossfit Santa Cruz Central, Michele emphasizes the "FUN" in "Function!"

THE NEW CLASS TIMES:
STARTING MONDAY, MARCH 22ND-MAY 10TH
AGES 3-5/6/7 = MONDAYS AND WEDNESDAYS @ 4PM-5PM

AGES 7-12 = MONDAYS AND WEDNESDAYS@ 5PM-6PM

&

ALL AGES SATURDAYS @9AM

that's 15 classes(NOT including Saturdays) this upcoming session! Classes are blocked out in sessions, but drop-ins are welcome at any time! Your kids can attend as few or as many classes as seen fit.
Prices are as follows:
$15 single child
$25 for 2 children (sibling or friend!)
or pay by the session and save a bunch!
$180 single child
$ 300 for 2 children (sibling or friend!)
Saturdays 9am= All ages/$15 child 2 children$25
Also, April vacation week is near! Kids classes will also be held, in addition to regularly scheduled classes on Monday, April 5th and Wednesday April 7th @9am ((ALL AGES $15.00))

Summer will be here before you know it! E-mail Michele @ crossfitkidscentral@yahoo.com with days/times you would like to see summer classes held!
and feel free to e-mail me with any other questions that you may have! :) Happy Spring everyone and looking forward to a new kids session at Crossfit Santa Cruz Central!
Thanks! See you soon!

Smiles and fun! Michele "maok" O'Koomian

9 three times

Rocco, Ciaran, and Carmella warm up on the agility ladder in the awesome sun!
Warm-up: Part 1: Follow the leader drills->5 squats->5press

Part 2: agility ladder drills!!! Part 3: Work on push-ups
((Thank you Tara for showing us some push-up pointers today!!!)) ;)

Skill: Thrusters

WOD: 3 rounds of: 9 Broad jumps---> Thrusters ---->Sprint to the red mat---->9 situps

Fun: Ball drills as follows:
1 handed ball stop->step and throw back to teacher Michele & Practice catching with baseball/softball gloves!
Emphasis on: following directions, one handed coordination, hand eye-coordination, balance, depth perception, accuracy, gross motor coordination and MORE!!!
Special thanks to the Mucilli fam for bringing along some extra gloves to share!

Winter stories?

Teacher Michele visits the top of Sqauw Valley

What fun things did you do this winter? Did you go on a trip? Or maybe you had fun at home!?! Please post to comments! Thanks!

Warm-up: 100 m jog->20 pulls on rower->10 ab mat sit-ups->5 push-ups

with a PVC stick: 10 shoulder rolls->10 press->10 good mornings

SKILL: DIPS (Assisted on dip station), review push-press

WOD: 100 m row in between each round of 12-9-6 of:

Dips

Situps

Push Press (5-8#dumbells)

FOR FORM, not TIME

FOR FUN: Max pushups! 2 attempts with adequate rest in between!

Rain, rain, went away!

just in time for our 4pm class!

And just what did we do in the sunshine?
WARM-UP: Dot drills->balance jumps-> 10 squats->bear crawl 25 meters and back->crab walk 25 meters and back->stretch to the sky->various follow the leader skills

SKILL: Press and review lunges

WOD:3-4 rounds as appropriate
5 pass throughs with parallette
sprint to your "stick" (PVC)
10 PVC press (weighted as appropriate)
15 meter lunges

FUN/GAMES: Parallel support for time x3 and capture the flag crossfit style!
excellent teamwork today!
QUESTION OF THE DAY: what were your favorite events to watch in the olympics and why? please post to comments!