Introducing Family Classes!!!

Let’s get our Family Classes started next week! We’ll start Monday evening (the 12th) and treat that class as an open house. If you’d just like to come in and check it out, let us know! There will be limited spots available though, for both parents and kids, so please, please, please let us know if you’re coming and bringing a child. Here’s the run down:

Since we had so much fun with the kids during kids camp, we wanted to incorporate that into our daily schedule a bit more and have decided to use our evening Unloaded classes to do that.

There will now be a kids membership available as an add on to a regular adults membership.

The idea behind this is that you and your child will work out together. Parents you’ll be able to get a good work out in, and kids should have a ton of fun while learning good movement patterns, coordination, flexibility, speed and strength. This is an awesome way to spend time together while instilling a love for health and fitness in your child that will benefit them for the rest of their life.

The classes available to parents and kids will be Monday night at 7:30pm, Tuesday at 6:30pm and Thursday at 6:30pm. We will start with kids 9 years old and up. If you have a kiddo younger than that and would like to bring them, please come talk to us. We’ll take these on a case by case basis. Parents, please be ready to help us coach and teach your child. If your child is dependent on someone giving them direction at all times, you may have to step in every once in a while to keep them moving the right way.

Available memberships (these are per child and will be set up as a recurring membership just like yours):
1 class/week – $20 (this breaks down to $5 a class)
2 classes /week – $25 (this breaks down to $3.12 a class)
3 classes/week – $30 (this breaks down to $2.50 a class)
Remember, these prices are an add on to a regular adults membership. Parents – if you are interested in this but do not currently have a membership with us, give us a call or come on in to talk about getting signed up.

Frequently asked questions:

I don’t have a kid but I still want to come to evening Unloaded, can I? – Yes! We will have enough room that you will be able to get an awesome work out in without having to worry about the littles. Parents and kiddos on one side of the rig, solo WODers on the other. No problem.

My child is younger than 9 years old, can I bring him/her? – We won’t know until we meet you both. Bring your kiddo in to chat and we’ll sit down and talk about it.

I don’t want to work out, but I want my kid to. Can I just bring them in for class? – No! The family that works out together, stays together. But really, the idea behind this is that you and your child enjoy it together. Kids want to be just like their parents, here’s a chance to give them a good example to follow. Now, if you’ve already worked out for the day, we’ll be more than happy to scale weights and movements for you so that you can still work out with your child without over doing it.

Let me know if you have any questions!

Thursday 9/29/16

Strength:
Deadlift
20 min to build to a heavy 5 reps

WOD:
For time
100 KB swings (53/35)

*Every 30 seconds perform 3 deadlifts at 75% of heaviest 5.

 

Unloaded:
15 min AMRAP
16 DB snatches
30 single unders

*Score for rounds and reps

Wednesday 9/28/16

WOD:
20 min AMRAP
10 KB swings (53/35)
10 burpee box jump over (24/20)
10 sit up

 

Unloaded:
6 rounds
10 ring rows
15 KB sumo deadlift high pulls
20 flutter kicks – 4 count

Tuesday 9/27/16

Strength:
Push press
15 min to est a 5 RM

Then…

2 x 5 @ 90% of 5 RM

WOD:
With a partner…
5000 m row

*Switch every 500 m

 

Unloaded:
50 jumping pull ups
50 push ups
50 sit ups
50 air squats

Monday 9/26/16

Strength:
Front squat
15 min to establish 5 RM

Then…

2 x 5 @ 90% of 5 RM

WOD:
10 rounds
5 pull ups
10 push ups
15 air squats

*15 min time cap

 

Unloaded:
3 min tabata (20 sec work, 10 sec rest)
KB swings
Plank hold
Burpee
Mountain climbers

Saturday 9/24/16

WOD:
4 rounds – 45 sec work/15 seconds rest
Plate G2O (45/35)
Double under
KB goblet squat (53/35)
Push press (75/55)
Ring row
Rest

Blue Friday 9/23/16

WOD:
“Harambe”
21-18-15-12-9-6-3
DB burpee thruster (35/25)
50 m bear crawl

 

Unloaded:
500 m row
4 rounds
10 DB press
10 knee raises
10 mountain climbers

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Thursday 9/22/16

WOD:
Mod Open WOD 16.1

7 rounds
10 OH lunges (95/65) – in place(no walking), 5 each leg
8 burpee lateral hops
10 OH lunges (95/65)
8 pull ups

*If done in less than 15 min then do 10 rounds.

 

Unloaded:
500 m row
4 rounds
10 DB push press
10 knee raise
10 mountain climbers

Tuesday 9/20/16

Strength:
Clean & Jerk
18 min to build to a heavy double (not touch and go)

WOD:
4 rounds
Max floor press (135/95)
Max strict pull ups
Rest 2 min

 

Unloaded:
4 rounds – 3 min AMRAP
500 m row
Knee raises

*3 min rest between AMRAPs. Score for total knee raises

Wednesday 9/21/16

Strength:
Snatch complex

15 min to build to a heavy complex of…1 hang snatch pull
2 hang squat snatches

WOD:
15 min AMRAP

20 power snatch (75/55)
20 toes to bar
20 OH squat (75/55)
20 handstand push ups

*Score for rounds and reps

 

Unloaded:
For time

50 walking lunges
40 DB snatches
30 sit ups
100 single unders
10 DB squat clean thrusters
100 single unders
30 sit ups
40 DB snatches
50 walking lunges

Monday 9/19/16

WOD:
With a partner…
8 min AMRAP
A. 750 m row
B. 9 hang squat cleans (95/65)
25 double unders

1 min rest

8 min AMRAP
A. 500 m row
B. 9 hang squat cleans (115/85)
25 double unders

1 min rest

8 min AMRAP
A. 250 m row
B. 9 hang squat cleans (135/95)
25 double unders

*Partner 1 rows while partner 2 does any many rounds/reps as possible of the squat cleans and dubs. When partner 1 finishes row then partner 2 rows while partner 1 continues where partner 2 left off on cleans and dubs. Continue for duration of AMRAP. Score for total rounds and reps of “B” per AMRAP.

 

Unloaded:
15 min AMRAP
15 KB swings
15 push ups
20 box step ups

*Score for total rounds and reps

Saturday 9/17/16

WOD:
For time

40 KB swings (53/35)
30 med ball sit ups (20/14)
20  KB push press (53/35) – 20 each arm
10 strict pull ups
20 KB snatch (53/35) – 20 each arm
30 med ball sit ups (53/35)
40 KB sumo deadlift high pull (53/35)
400 m KB carry (53/35)

Blue Friday 9/16/16

Strength:
Power cleans
12 min to establish a 3 RMThen…
2 x 3 @ 90% of 3 RM

WOD:
10 min EMOM
Odd min – Row cal (15/12)
Even min – 10 push press (115/75)

 

Unloaded:
5 rounds
10 wall balls
10 ring rows
20 walking lunges

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Thursday 9/15/16

WOD:
5 k run

 

Unloaded:
5 rounds
8 burpees
225 m run
Rest 1 min

Wednesday 9/14/16

WOD:
For time
10 bar muscle ups
20 handstand push ups
40 pistols (each leg)
60 sit ups
80 box jumps (24/20)

*30 min time cap

 

Unloaded:
15 min AMRAP
15 KB swings
10 push ups
225 m run

*Score for rounds and reps

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Tuesday 9/13/16

WOD:
5 min AMRAP
42 double unders
21 deadlifts (95/65)

5 min rest

5 min AMRAP
30 double unders
15 front squats (95/65)

5 min rest

5 min AMRAP
18 double unders
9 thrusters (95/65)

 

Unloaded:
40-30-20-10
DB snatch
Mountain climbers
DB rows

Monday 9/12/16

Strength:
6 sets
1 push jerk
1 split jerk

WOD:
9 min EMOM
2 squat cleans
1 split jerk

*90% of heaviest push jerk/split jerk set.

 

Unloaded:
4 rounds
45 sec – wall balls
15 sec – rest
45 sec – burpees
15 sec – rest
45 sec – sit ups
15 sec – rest
45 sec – box jumps
1:15 – rest

Saturday 9/10/16

WOD:
For time
50 jumping lunges
40 push ups
30 toes to bar
20 pull ups
10 DB thrusters (45/35)

Then…

“Annie”
50-40-30-20-10
Double unders
Sit ups

Friday 9/9/16

WOD 1:
With a partner…
10 min AMRAP
Bear complex

*1 partner does entire complex while other rests. Then switch. Score for total weight (total rounds x weight on bar)

WOD 2:
With a partner…
10 min AMRAP
5 power cleans (135/95)
5 front squats (135/95)
5 push jerk (135/95)

*1 partner does one full round while the 2nd rests. Then switch.

 

Unloaded:
5 rounds
15 KB swings
10 knee raises
225 m run

Thursday 9/8/16

WOD:
0:00 – 10:00
3 rounds

10 power snatch (75/55)
10 burpee lateral hop

10:00 – 20:00
2 rounds

15 power snatch (95/65)
15 burpee lateral hop

20:00 – finish
30 power snatch (115/85)
30 burpee lateral hop

 

Unloaded:
For time

40 plate ground to OH
10 burpees
40 air squat
10 burpees
40 sit up
10 burpees
40 plate ground to OH