WOD for 06Apr2015 + Upcoming CrossFit Youth Program

I had a super amazing time at the CrossFit Kids seminar this weekend. I am super eager and excited to launch our CF Social City Preschool (ages 3-5), along with our current CF Kids (Ages 5-12) and adding also a CrossFit Teens program (ages 12-18) to our schedule.

*The Preschool (Ages 3-5) program will be approx. 20-25 mins, 2-3x’s/week in which parents are encouraged to stay and watch. The structure is as follows:
– Going over the Whiteboard for the day. (Stick figure drawings)
– Skill Work (Fundamental movements such as the air squat/ pressing to the sky)
– Warm-Up
– WOD (Short in duration at low reps)
– Game
All movements for our preschool classes will be unloaded and bodyweight movements only.

*Our current Kids program (Ages 5-12) will remain the same. Classes will be approx. 40-50 mins 3-4x’s/week and the structure is as follows:
– Overview of class on Whiteboard (Still stick figure drawings w/minor wording)
– Warm-Up
– Skill Work (2-3 Movements)
– WOD (Usually an AMRAP)
– Game
– Q & A

Movements again will mostly be unloaded with the introduction to VERY LIGHT loads only after kids can demonstrate PERFECT form for multiple reps consistently.

*CrossFit Teens (Ages 12-18) program will be 60 mins long, 2-4x’s/week depending on other outside activities/sports. The structure is as follows:
– Whiteboard overview
– Warm-Up
– Skill #1
– Short and Intense WOD
– Skill #2
– Stretch
– Study/Homework

WOD for 06Apr2015:
::Strength::
– EMOM 8 – 1 Power Clean + 1 Hang Power Clean + 1 Hang Squat Clean
::Conditioning::
2 Power Cleans “Death By Burpees”
EMOM for as far as you can go:
– 2 Power Cleans (155#/105#) + 1 Burpee
– 2 Power Cleans + 2 Burpees
– 2 Power Cleans + 3 Burpees
– 2 Power Cleans + 4 Burpees
– 2 Power Cleans + 5 Burpees
– 2 Power Cleans + 6 Burpees
– 2 Power Cleans + 7 Burpees
– 2 Power Cleans + 8 Burpees
– 2 Power Cleans + 9 Burpees
– 2 Power Cleans + 10 Burpees
So forth and so on.

Classes at 9a/Noon/5:30p Adults and Kids/6:30p

#CFsocialcity