WOD for Friday 8-19-16. Fall Kids Program details.

August 19, 2016

We are excited to announce our very first CrossFit kids class!! This 6 week program will begin on September 12 and meet on Mondays and Wednesday’s from 4-5 pm.

Compared to our recent summer kids camp this program will focus more on athletic development and will spend more time on the Olympic Lifts and higher level gymnastics skills, less time on games.  So please be advised, the maturity level is commensurately higher and the minimum age is older.

Crossfit kids is open to children ages 10 and up. Cost is $125 for members, Second sibling $100. For the first time we’ll open enrollment to children of non-members at $150.

WOD for CrossFit is

Friday- Long Duration

800 M run then

5-4-3-2-1 Muscleups (15,12,9,6,3 Pullups),  30 Double Unders every round (90 singles)

5-4-3-2-1 Squat Cleans 185/115, 20 Double Unders every round (60 singles)

5-4-3-2-1 Split Jerks 185/115, 10 Double Unders every round (30 singles)

Open prep

Week 3 Day 4

Push Press x 5 x 3 (rest 3 mins.  AHAP)

Incline Bench x 8-10 x 3

Upright Rows x 12-15 x 3

Banded Hamstring Curls x 15-20 x 3.  Video HERE.



  1. 31:15
    scaled ring muscle ups to C2B 3 to 1 ratio
    Cleans and SOH all @185

  2. Can we get a pool so I can be good at something?
    34:10. 1 mi ad. Pull ups took forever. 1 skinny band. 85# hc. S20@85 from rack. Doubles.

  3. 28:13 did bar muscle ups and scaled to 165

  4. 26:48 @105 – got 8 bar muscle ups, then switched to c2b
    super happy that I was able to do some muscle ups and for the first time probably ever, felt like I did a decent job with doubles

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