8/9/13 & 8/10/13 Teen CrossFit & Youth classes

-Written by KC

HPA busses almost 20 students to our facility on Monday & Wednesday 3:30-4:30pm, we've also got some student form Parker School as well as Kanu. Forging the future of fitness!

Workout of the Day 9/9/13 Courtesy CrossFit Invictus

A.
Three sets of:
Goblet Squats x 8-10 reps @ 3111
Rest 45 seconds
Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Kettlebell Swings x 20 reps
Rest 45 seconds
Plank Hold x 45 seconds
Rest 45 seconds

B.
Four sets of 3-minute sprints of:
“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats
Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next round. Score total number of rounds completed.

9/10/13 CrossFit Kids ages 5-12 Tuesday & Thursday 3:30-4:15

Workout of the Day 9/10/13 Courtesy CrossFit Invictus

For 30 minutes, rotate through the following three stations on the minute:
Minute 1 – 10/6 Strict Handstand Push-Ups
Minute 2 – 15/10 Stationary Dips
Minute 3 – 10 Pull-Ups (working to establish optimal efficiency – staying relaxed and in rhythm on the bar)