10 Shoulder Press with PVC
100m Sprint
10 Lateral Jumps
WOD:
AMRAP for time
8 Deadlifts with Kettle Bell
6 Handstand Kick ups or Headstand kick ups
4 Push ups
Bring in your words for SUCCESS!
CFK is a FUN! strength and conditioning program for young athletes and kids alike. It is used by athletic teams, coaches and many parents that want their kids to grow up healthy, strong and have a life long love of working out. Our program delivers a fitness that is, by design, broad, general and inclusive. Our specialty is not specializing. Healthy living requires that our kids push, pull, run, throw, climb, lift, and jump, effectively and safely.
6/13/11
6/9/11
Handstands Anyone?
Buy in:
3x
30 secs. Jumping Rope
10 Monkey Swings
10 Deadlifts with Kettlebell
Skill: Reviewing the Deadlift and practicing Headstands and Handstands
WOD:
4 Rounds
5 sec headstand or handstand holds
10 lunges
100 m Sprint
3x
30 secs. Jumping Rope
10 Monkey Swings
10 Deadlifts with Kettlebell
Skill: Reviewing the Deadlift and practicing Headstands and Handstands
WOD:
4 Rounds
5 sec headstand or handstand holds
10 lunges
100 m Sprint
6/3/11
New Balance: Girls on the Run 5k!
On Monday, June 6th we are going to be running in the New Balance Girls on a Run 5k. The run will take place at the Somerset County Court House. This is at the corner of E. High St. and Grove St.
Parking is available here: http://www.findsomerville.com/pub/iamap
Please Arrive by 5:30 to register and pick up your packets
Registration: You can register online or at the site of the race.
Any other questions please email me: pete@guerrillafitness.net
Think about the word SUCCESS!!
What does this word mean to you and what are some other words you would use to describe it. Bring in your list for next Thursday.
6/2/11
Deadlifts and Handstands
Welcome to June! This month we will be working on Deadlifts and Handstands.
Buy in:
2x
Bear Crawl
Crab Walk
10 Hurdle Jumps
Skill: Deadlift
WOD: AMRAP in 10 mins
10 Deadlifts
10 Box Jumps
200m Run
Extra Credit: 2x
30 second push up hold at the top
30 second push up hold at the bottom
Game: Farmers and Lumberjacks
Buy in:
2x
Bear Crawl
Crab Walk
10 Hurdle Jumps
Skill: Deadlift
WOD: AMRAP in 10 mins
10 Deadlifts
10 Box Jumps
200m Run
Extra Credit: 2x
30 second push up hold at the top
30 second push up hold at the bottom
Game: Farmers and Lumberjacks
5/28/11
Weekend Warriors!
Hello fellow Guerrilla Kids! Memorial Day weekend is upon so let the fun begin!
This weekend's Homework: Pick ONE Challenge your friends and or family!
1)
100 Air Squats
75 Sit ups
50 Push ups
25 Burpees
You can do as many as you want at any time, but the goal is to have done the total number of each exercise by the end of Memorial Day!
2)
Play a sport for 15 minutes!
Watch the video posted about Coach John Wooden. I would like you to IN YOUR OWN WORDS (your parents can help you write it) define SUCCESS.
The goal of this exercise is that we will share our definitions and create a Guerrilla Kids' definition on Thursdays!
Here are 3 key points
1) Never try to be better than someone else!
2) Always learn from others!
3) Never cease trying to be the best you can be!
Check out Pictures from Thursday May 26th!
5/26/11
FRAN!
Today's Skill is the Thruster!
Buy in:
2x
Snake Box Jump => Right leg hops => Left leg hops => 200m run
WOD:
"FRAN"
21 - 15 - 9
Thrusters
Pull-ups/Ring Rows
Game
5/25/11
Happy Wednesday!
Hey all you Guerrilla Kids!
I edited the settings so everyone can now post comments to our posts make sure you have proper supervision when you are doing so.
Make sure you are check the blog for tomorrow's WOD and what to bring. As well as some Memorial Day Weekend funwork. !Heads up - We will not be having CF Kids on this up coming Monday!
Check out these picture from Monday WOD.
I edited the settings so everyone can now post comments to our posts make sure you have proper supervision when you are doing so.
Make sure you are check the blog for tomorrow's WOD and what to bring. As well as some Memorial Day Weekend funwork. !Heads up - We will not be having CF Kids on this up coming Monday!
Check out these picture from Monday WOD.
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