CrossFit Island Park is pleased to continue the CrossFit Kids program! The eight week program begins on January 3, 2016 and continues on Sunday afternoons. Sign-ups are at the front desk and can also be done by printing about the below form.
Form -- Click here to download!
Our holiday party is booked! Friday, January 8, 2016 at Speakeasy. $45 pp for top shelf open bar and appetizers from 7:30-11:30.
That price is inclusive of tax and gratuity. Sign-up sheet is at the front desk! Get your name on there for a night of fun that doesn't involve exercise.
With a light KB, 8 reps on each arm:
1 arm suitcase Deadlifts
1 arm KB Swings
1 arm push press
1 arm waiters squats
1 arm thrusters
Part A: Row 2K (don't kill yourself, we will be testing out 2k row soon)
5 Min Rest
Part B: 4 Rounds: 12 1 Arm KB Thrusters 70/53# 50 Double Unders
Rest 5 Min
Part C: 5 Rounds For Quality: 20 1 Arm RKB Swings 53/35# 30 Second Side Plank Each Side
FITNESS (11AM, 7PM)
2 rounds of with a light KB: 8-8 strict KB press 8-8 Kb high pull 8-8 KB OH squat 8-8 KB thruster 10-10 single arm swings
8 Min AMRAP: 8 Wall Ball (20/14#), 8 Toes 2 Bar, 8 Ring Rows
1 Min REST
7 Min EMOM: 12 Burpees
1 Min Rest
6 Min AMRAP: Row For Cal