WOD A:
“Cindy”
AMRAP in 20 Minutes:
5 Pull-Ups
10 Push-Ups
15 Squats

OR

WOD B:
“Cindy +”
AMRAP in 20 Minutes:
5 L-Pull-Ups
10 HSPU
15 Jump Squats to touch the Pull-Up Bar

WOD:
Split Jerk
1-1-1-1-1-1-1

Cash Out:
AMRAP in 10 Minutes:
6 Clapping Push-Ups
9 Strict Toes to Bar
12 Kettlebell Swings

WOD:
5 Rounds:
30 Seconds on, 30 Seconds off:
Thruster
Burpee
Box Jump from a seated position
Pull-Up
Kettlebell Swing

Warm-Up of the Week:
Run 200m
10 Shoulder Rolls
10 OHS
10 Shoulder Rolls
10 OHS
Run 200m
10 Strict Pull-Ups
10 Strict Dips
Run 200m
Practice Handstands and Bridges

Benchmark Monday WOD:
“Annie”
50-40-30-20-10 Rep Rounds of:
Double Under
AbMAt Sit-Up

Cash Out:
For Time:
30 Pull-Ups
30 Ring Dips
Break them up any way you want

I am as proud as a daughter could be.  My Mama left Virginia Beach a whole lot fitter than when she arrived.

WOD
“Fran”
21-15-9 Rep Rounds for Time:
Thruster 65/95
Pull-Up

WOD:
“Hansen”
5 Rounds for Time:
30 Kettlebell Swings,  2 Pood
30 Burpees
30 GHD Sit-Ups

Check out CrossFitKids.com today!  Our Little ones are Famous!!!

WOD:
10 x 100 m Sprints
Recovery is the walk/easy run back to the start.

Laura and Stacy demonstrating beautiful overhead positions.  Good job, Girls!

WOD:
7 Rounds:
7 Power Cleans
7 Burpees

The Summer is coming to a close and the kids are going back to school!  What a great summer!  I’m sad to be writing this because it’s been so much fun to spend the time with the kids in the gym, enjoying the warm weather.  But that also means it’s time to think about the Fall season!  I hope they had as much fun as I did!

I’d like to start getting some feedback about what would work best for you all for classes during the school year.  I know that the kids are busy with tons of sports and activities, but also hope there’s time in their schedule to continue with CrossFit.  After all, they’ll have it for the rest of their lives!  We all say “Man, I wish I got started when I was young!”.

I’ll be as flexible as possible and will try my best to accommodate as many schedules as I can.  Looks so far like the weekends will be best and maybe a day or two in the evenings.  I look forward to hearing from you.

The next cycle will start in the beginning of October – I’ll be away in London for September on business.   We’ll pick up as soon as I get back!  I’d like to get the kids registered before then so I know what to prepare for.  I’m excited to add a younger kids class if there’s enough interest!

So either e-mail me or get me in the gym.  Looking forward to next season!  And congrats about going back to school and starting a whol new year

Nick Mattics going strong on round 19 during “Death by 10 Meters” on the beach.  Those are some sick tattoos, wouldn’t ya say!?

WOD:
Shoulder Press
3-3-3-3-3

Cash Out:
AMRAP in 5 Minutes:
20 KBS (as heavy as you can manage)
50 Double Unders

Warm-Up of the Week
Tabata Row..
3 Rounds:
10 Shoulder Rolls
10 OHS
10 GHD Sit-Ups
10 Back Extensions
5 Forward Rolls

Benchmark Monday WOD:
“Murph”
Run 1 Mile
100 Pull-Ups
200 Push-Ups
300 Squats
Run 1 Mile
* If you have a weighted vest, wear it.