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    FirePower Kids
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Saturday, November 18, 2017

Mighty Minis @ 9 am!! WOD
Crossfit Baseball
home: jump on a big mat
1st. 5 burpees
2nd. 10 jumping jacks
3rd, 5 hops over a line 
Game: Lumberjacks and farmers 
Crossfit Kids @ 10 am!!! WOD
With a friend, sharing the reps.
8 rounds
10 Burpees
20 Kettlebell Swings
10 burpees
30 knee raises 
Game: Coaches choice

Pre-Teen/JV @ 10:45 am! 
WOD
With a friend, sharing the work
10 Rounds
20 Burpee over partner
30 Med-Ball Sit-ups
40 Air Squats 
Game: Coaches choice
Saturday, November 18, 2017 Mighty Minis @ 9 am!! WOD Crossfit Baseball home: jump on a big mat 1st. 5 burpees 2nd. 10 jumping jacks 3rd, 5 hops over a line Game: Lumberjacks and farmers Crossfit Kids @ 10 am!!! WOD With a friend, sharing the reps. 8 rounds 10 Burpees 20 Kettlebell Swings 10 burpees 30 knee raises Game: Coaches choice Pre-Teen/JV @ 10:45 am! WOD With a friend, sharing the work 10 Rounds 20 Burpee over partner 30 Med-Ball Sit-ups 40 Air Squats Game: Coaches choice
Friday, November 17, 2017

PT/JV - Gymnastics 
Skill: Pull-ups, strict/kipping 
WOD 
AMRAP 10
1 Pull-up
1 Push-up
1 air squat *increase reps by 1 each round. 
PT - Barbell 
Barbell: Front Squat 
WOD:
AMRAP 10
1 Front Squat
1 Burpee * Increase reps by 1 each round

Fit Boys 
Boat Race
In Pairs,
60 Cal Row (alt every 10 Cal)
50 ground to overhead with a plate
40 times over a box
30 v-ups
20 pull-ups 
Game: dodgeball
Friday, November 17, 2017 PT/JV - Gymnastics Skill: Pull-ups, strict/kipping WOD AMRAP 10 1 Pull-up 1 Push-up 1 air squat *increase reps by 1 each round. PT - Barbell Barbell: Front Squat WOD: AMRAP 10 1 Front Squat 1 Burpee * Increase reps by 1 each round Fit Boys Boat Race In Pairs, 60 Cal Row (alt every 10 Cal) 50 ground to overhead with a plate 40 times over a box 30 v-ups 20 pull-ups Game: dodgeball
Thursday, November 16, 2017
JVBarbell 
Barbell: Deadlift 
WOD:
Build to a Heavy 3 Rep. 
Crossfit Kids 
Review the Power Clean 
WOD: 2x Through the following,
AMRAP 3
Max Black Bar Cleans
Rest 1 min
AMRAP 2
Max Jumping Jacks
Rest 1 min
AMRAP 1
Max Burpees 
Game: Dr Dodgeball

Pre-Teen 
Review the Power Clean 
WOD: 3x Through the following,
AMRAP 3
Max Power Cleans
Rest 1 min
AMRAP 2
Max Jumping Jacks
Rest 1 min
AMRAP 1
Max Burpees 
Game: Dr Dodgeball

JV 
Review the Power Clean 
WOD: 3x Through the following,
AMRAP 3
Max Power Cleans
Rest 1 min
AMRAP 2
Max DB thrusters
Rest 1 min
AMRAP 1
Max Burpees 
Game: Coaches Choice
Thursday, November 16, 2017 JVBarbell Barbell: Deadlift WOD: Build to a Heavy 3 Rep. Crossfit Kids Review the Power Clean WOD: 2x Through the following, AMRAP 3 Max Black Bar Cleans Rest 1 min AMRAP 2 Max Jumping Jacks Rest 1 min AMRAP 1 Max Burpees Game: Dr Dodgeball Pre-Teen Review the Power Clean WOD: 3x Through the following, AMRAP 3 Max Power Cleans Rest 1 min AMRAP 2 Max Jumping Jacks Rest 1 min AMRAP 1 Max Burpees Game: Dr Dodgeball JV Review the Power Clean WOD: 3x Through the following, AMRAP 3 Max Power Cleans Rest 1 min AMRAP 2 Max DB thrusters Rest 1 min AMRAP 1 Max Burpees Game: Coaches Choice
Call today to register your athlete for FirePower Kids PA Day camp!!! Next PA Day is November 24, 2017.  Camp runs from 9-4, with before and after care available!  Fun games, a workout and new friends await!!! #firepowerkids
#daycamp
#activekids
#crossfitkids
#miltonon
#haltonpaday
Tuesday, November 14, 2017
JV - Metcon 
E3MOM 24
20 Cal Row
20 Med Ball Squat Cleans
** in between rounds…play hangman on the white board *** Crossfit Kids 
WOD
AMRAP 8
5 HOT LAVA Push-ups
10 DEAD BUG Sit-ups
20 MINI ELF Air Squats
** after each round give someone in the class a high five! **
Game: Tag

Pre-Teen 
WOD
AMRAP 10
10 Push-ups
15 Hanging Knee Raises
20 Air Squats
** after each round give someone in the class a high five! ** Game: Kids Choice
JV
Strength: Push Press 3-3-3 
WOD
AMRAP 14
10 Hand Release Push-ups
15 Toes to Bar
30 Air Squats 
Game: Kids Choice
Tuesday, November 14, 2017 JV - Metcon E3MOM 24 20 Cal Row 20 Med Ball Squat Cleans ** in between rounds…play hangman on the white board *** Crossfit Kids WOD AMRAP 8 5 HOT LAVA Push-ups 10 DEAD BUG Sit-ups 20 MINI ELF Air Squats ** after each round give someone in the class a high five! ** Game: Tag Pre-Teen WOD AMRAP 10 10 Push-ups 15 Hanging Knee Raises 20 Air Squats ** after each round give someone in the class a high five! ** Game: Kids Choice JV Strength: Push Press 3-3-3 WOD AMRAP 14 10 Hand Release Push-ups 15 Toes to Bar 30 Air Squats Game: Kids Choice
Monday, November 13, 2017
JV Benchmark 
Barbara-mini
3 Rounds
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest 3min between rounds

Pre-Teen 
WOD
AMRAP 8
5 S2O
10 Box Jump Overs
15 Sit-ups 
Game: Coaches Choice

JV 
WOD
AMRAP 12
5 S2O
10 Box Jump Overs
15 Sit-ups
*Weight should be a challenge 
Challenge: Coaches Choice
Monday, November 13, 2017 JV Benchmark Barbara-mini 3 Rounds 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest 3min between rounds Pre-Teen WOD AMRAP 8 5 S2O 10 Box Jump Overs 15 Sit-ups Game: Coaches Choice JV WOD AMRAP 12 5 S2O 10 Box Jump Overs 15 Sit-ups *Weight should be a challenge Challenge: Coaches Choice
Remembrance Day 2017

Mighty Minis
Skill: What is Remembrance Day?  Why November 11??
Monkey Hangs
WOD
4 stations (coaches discretion on workout length)
1) Max Monkey Hang Hold
2) 10 Gorilla Squats
3) 10 Mountain Climbers
4) 5 over boxes 
After each round, put a poppy in a the bucket

CrossFit Kids
Skill: What is Remembrance Day?  Why November 11??
Monkey Hangs
WOD
AMRAP 9
30s Monkey Hang
20 goblet Squats
20 mountain climbers
10 burpee box jump overs
After each round, put a poppy in the bucket

PT/JV
Skill: What is Remembrance Day?  Why November 11??
Pull-Ups
WOD
AMRAP 13
10 Pull-ups
20 goblet Squats
20 mountain climbers
10 burpee box jump overs 
After each round, put a poppy in the bucket
Remembrance Day 2017 Mighty Minis Skill: What is Remembrance Day? Why November 11?? Monkey Hangs WOD 4 stations (coaches discretion on workout length) 1) Max Monkey Hang Hold 2) 10 Gorilla Squats 3) 10 Mountain Climbers 4) 5 over boxes After each round, put a poppy in a the bucket CrossFit Kids Skill: What is Remembrance Day? Why November 11?? Monkey Hangs WOD AMRAP 9 30s Monkey Hang 20 goblet Squats 20 mountain climbers 10 burpee box jump overs After each round, put a poppy in the bucket PT/JV Skill: What is Remembrance Day? Why November 11?? Pull-Ups WOD AMRAP 13 10 Pull-ups 20 goblet Squats 20 mountain climbers 10 burpee box jump overs After each round, put a poppy in the bucket
Friday, November 10, 2017

PT/JV - Gymnastics
Skill: Handstand Push-ups/L Hang
WOD:
E3MOM 12
10 second L-Hang
5-10 Pull-ups
*all reps completed in the 3 minute window

PT Barbell
Skill: Split Jerk
WOD:
EMOM 10
1 clean
1 jerk

Fit Boyz
For Time
500m row
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups

Game: Dodgeball
Friday, November 10, 2017 PT/JV - Gymnastics Skill: Handstand Push-ups/L Hang WOD: E3MOM 12 10 second L-Hang 5-10 Pull-ups *all reps completed in the 3 minute window PT Barbell Skill: Split Jerk WOD: EMOM 10 1 clean 1 jerk Fit Boyz For Time 500m row 40 Air Squats 30 Sit-Ups 20 Push-Ups 10 Pull-Ups Game: Dodgeball
They are calling for snow tonight!!! The best way to keep those little ears warm is under a FirePower Kids touque!!! Touques can be purchased for $20 from our Front Desk team!! #firstsnowfall
#keepwarm
#firepowerkids
#fitnessfamily
#miltonont
Thursday, November 2, 2017
JV - Barbell 
Barbell: Split Jerk, find a heavy single 
WOD:
EMOM 10
1 Clean + 1 Hang Clean + 1 Jerk 
Crossfit Kids 
Review the Deadlift 
WOD:
10 Rounds with a friend,
10 Deadlifts
10 Burpees
10 Hanging Knee Raises
*Partners alternate movements 
Game: Snow Ball Fight

Pre-Teen 
Review the Deadlift 
WOD:
10 Rounds with a friend,
10 Deadlifts
10 Burpees
10 Toes to bar
*Partners alternate movements 
Game: Kids Choice

JV 
WOD:
10 Rounds with a friend,
10 Deadlifts
10 Burpees
10 Toes to bar
*Partners alternate movements 
Game: Kids Choice
Thursday, November 2, 2017 JV - Barbell Barbell: Split Jerk, find a heavy single WOD: EMOM 10 1 Clean + 1 Hang Clean + 1 Jerk Crossfit Kids Review the Deadlift WOD: 10 Rounds with a friend, 10 Deadlifts 10 Burpees 10 Hanging Knee Raises *Partners alternate movements Game: Snow Ball Fight Pre-Teen Review the Deadlift WOD: 10 Rounds with a friend, 10 Deadlifts 10 Burpees 10 Toes to bar *Partners alternate movements Game: Kids Choice JV WOD: 10 Rounds with a friend, 10 Deadlifts 10 Burpees 10 Toes to bar *Partners alternate movements Game: Kids Choice
Practicing for the upcoming Circus Holiday Performance on December 20th. #circus #holidayperformance #firepowerkids #cirqueperformance
Cirque Kids getting ready for their Christmas show! ❄️🎅🏻 #firepowerkids #cirquekids #communityoffitness #activekids
Tuesday, November 7, 2017

JV - Metcon
For Time 
40 Cal Row 
40 Wall Balls 
40 Deadlifts (125) * Every 2 min perform 5 burpees

CrossFit Kids 
WOD 
AMRAP 8 
10 Kettlebell Swings 
10 Monkey Hangs 
10 Air Squats 
PreTeen
WOD 
AMRAP 10 
10 Kettlebell Swings 
10 Pull-ups 
10 Deadlifts

JV
Strength: strict press 3-3-3
WOD 
AMRAP 15 
20 Kettlebell Swings 
15 Pull-ups 
10 Deadlifts
Tuesday, November 7, 2017 JV - Metcon For Time 40 Cal Row 40 Wall Balls 40 Deadlifts (125) * Every 2 min perform 5 burpees CrossFit Kids WOD AMRAP 8 10 Kettlebell Swings 10 Monkey Hangs 10 Air Squats PreTeen WOD AMRAP 10 10 Kettlebell Swings 10 Pull-ups 10 Deadlifts JV Strength: strict press 3-3-3 WOD AMRAP 15 20 Kettlebell Swings 15 Pull-ups 10 Deadlifts
#Repost @jackie_c_clark (@get_repost)
・・・
Ok. You are going to see a lot of pics of me with kids this week! JV Benchmark!  #lovethesegirls #myinspiration #crossfitgirlsrock #theyvegrownuphere #firepowerkids #crossfit #crossfitkids #wemakefitnessfun #juniorvarsity #youngathletes #changingtheworldonekidatatime #rolemodels #thefutureoffitness
Come become a better lifter! Junior Varsity ages 12-14 with Coach Shane. PreTeen ages 10-12 Friday’s at 5:30 with Coach Sal. #crossfitpreteens #crossfitjuniorvarsity #crossfitkids #firepowerkids #barbellclass #barbellclub #gettingstronger #lovetolift #fitkids #miltonyouth #teenathletes