Buttercups:

Warm up:

10 Jumping Jacks=> run thru cones 15m=> 10 sit ups

Skill Work:

Monkey Hangs

WOD:

AMRAP 5:00

5 Air Squats

5 Jump to Support

5 Burpees

GAME

Jr. Varsity:

Warm up:

2x

run 100m= 5 walking sampson stretch=> 5 walking lunges backwards= 5 slow air squats

Skill Work:

Kip Swings

WOD:

5 RFT:

shuttle run 25m

4 Burpee KB hops

8 KB SDHP

GAME

CFOIB Kid’s say Good~bye to our ”Summer Peeps”

Luke, Alex, & Lexi!

Buttercups & Jr. Varsity

Coaches Choice

Buttercups:

Warm up:  2x

Bear Crawl 15m=> High Skip 15m=> 5 BIG JUMPS=> back pedal back to start

WOD:

3 RFT

4 hurdle hops (land and “balance” on one foot)

4 plyo plank push ups

4 squats

GAME!!!

Jr.  Varsity:

Warm up:  3x

Jump Rope 1:00=> 5 slow air squats

Skill Work:

Plyo Plank Push-Ups

Balance on yogo ball

Planks

WOD:

3RFT:

10 Front Squats (PVC~weighted PVC)

10 Throw Downs

run 50m

GAME & Snacks

Buttercups:

Warm up:

3x

25m run=> 5 high skips=> back pedal 25m=> 5 high skips

Skill:

Forward Rolls

Planks

WOD:

3 RFT:

Roving Planks over cones

Bear Crawl U formation

10 Ab-Mat sit-ups

GAME:

Row Fishy Game

Jr. Varsity:

warm up:

run 100m=> 10 tire step ups=> 5 high knees=>5 high skips=> 3 cart wheels

Skill:

OHS

WOD:

AMRAP:

run 200m

6 OHS (PVC, weighted PVC, training bar)

GAME:  Bailey’s Choice

**Jr.Varsity will hold class today at 8:30- 9:30!  Spending the rest of the day @ Myrtle Waves with our pal Bailey before she returns home to Las Vegas!  Pack your suits and come meet us!  Sure gonna miss you Bailey!

BYE PAIGE & ADDISON

We Will Miss You

Jr.Varsity:

Warm up:

200m  MedBall Pass Walk

“Dynamic Warm Up”

Skill:

Wall  Balls

WOD:

3 RFT:

25m Shuttle Run with Med Ball (4-10#)

5 Burpee hurdle hops

GAME:  Paige & Addison’s Choice

NO Kid’s Classes Today or Wednesday!

CFOIB Kid’s Summer Camp All Week