http://www.crossfitchampions.com/cfckids Forging Future Elite Fitness Fri, 30 May 2008 12:47:20 +0000 http://backend.userland.com/rss092 en Hey all, With the move into the new location complete (though we still have a few projects to get done), we are happy to announce an expanded training schedule. Effective May 5th, the following schedule will be in effect: CFC Kids Afternoons Mondays and Fridays at 4:45 p.m. (45 minute class). Parents, please drop the ... http://www.crossfitchampions.com/cfckids/archives/22 Monday's CFC Kids WOD Perfect "Angie" Jr. 4 rounds of: 10 pull-ups 10 push-ups 10 sit-ups 10 squats  This month we are really emphasizing form and correct technique.  Speed means nothing if the movements are done incorrectly.  Conversely, too much emphasis on form over speed also deprives us of benefits to our cardio from the movements.  The first ... http://www.crossfitchampions.com/cfckids/archives/21 Friday's CFC Kids WOD 15 Shoulder Press 15 Elevated Push-Ups 15 Push Press 15 Elevated Push-Ups 15 Thrusters 15 Elevated Push-Ups [singlepic=55,160,120,,left] [singlepic=56,160,120,,left] [singlepic=57,160,120,,left] [singlepic=54,160,120,,left] http://www.crossfitchampions.com/cfckids/archives/20 1 min. at each station 1 min. rest between stations plank hold wall sits mountain climbers jumping jacks bear crawl box steps - 18" box scissor kicks push-ups [singlepic=47,160,120,,left][singlepic=44,160,120,,left] http://www.crossfitchampions.com/cfckids/archives/19 Broad Jump 15 M 15 Push ups (box push ups okay) Broad Jump 15 M 15 Squats Broad Jump 15 M 15 Push ups (box push ups okay) Broad Jump 15 M 15 Squats [singlepic=51,160,120,,left][singlepic=52,160,120,,left][singlepic=53,160,120,,left] http://www.crossfitchampions.com/cfckids/archives/18 Weighted Front Squat/ Sit-Up ladder 20    /    2 18     /    4 16     /    6 ...      /    ... 4      /    18 2      /    20 Weighted front squat - use a kettlebell or dumbell for the weight, hold weight up high and tight to the chest and squat in a controlled motion down and back up. [singlepic=41,160,120,,left][singlepic=42,160,120,,left] http://www.crossfitchampions.com/cfckids/archives/17 3 rounds of: run 400 m 21 KB Swings 15 DB Rows [singlepic=36,160,120,,left][singlepic=38,160,120,,left][singlepic=37,160,120,,] After the workout we worked on facial flexibility.  It was tough.  Jr. worked on smiling...he has it down perfect! [singlepic=40,160,120,,] http://www.crossfitchampions.com/cfckids/archives/16 3 rounds of: 25 Squat jumps 15 Roll-up Squats For added fun and in honor of this being a leap year the crew did 2 laps around the backyard of broad jumps.  Then, just for the heck of it, they did a lap of crabwalk.  Excellent job, everyone! http://www.crossfitchampions.com/cfckids/archives/15 3 min. of random Burpee bits: push-ups frog jumps squat thrusts and mountain climbers just for added fun 1 min. rest (except for Thomas who ran 200 m) 2 min. of random Burpee bits 1 min. rest (again, except for Thomas who ran 200 m) http://www.crossfitchampions.com/cfckids/archives/14 1 rep up to 8 reps back down to 1 rep of: Squats Sit-ups Push-ups Slam balls Done round-robin style. [singlepic=31,160,120,,left][singlepic=29,160,120,,left][singlepic=33,160,120,,left] http://www.crossfitchampions.com/cfckids/archives/13