CrossFit Kids : Spring 2019

Calling all CrossFit Kids!  Mark your calendars, CFP’s CrossFit Kids Spring 2019 Session will begin Wednesday, Feb. 6th!  Our CrossFit Kids in training have oh so much FUN & love to workout like Mom & Dad.  In CrossFit Kids, hard work and play are disguised into FUN & games in hopes to develop a life long love of fitness!  Get your little one signed up ASAP!

Who: All kids ages 4-10 (Parents do not have to be CFP or RISE members for their children to participate)

What: CrossFit Kids Pineville Spring Session 2019

Where & When:

  • 400 N Polk St Unit A, Pineville, NC 28134
  • Starting Wed, Feb 6th – Fri, Mar 22nd (We will not have class Fri, Mar. 1st)
  • Wednesdays & Fridays 5:00 – 5:45pm – parents can workout while their kids do as we have CF/RISE classes at this time!  Once their class is finished, kids can hang in the kid room while mom & dad finish their workout!  *Depending on the number of kids enrolled and their ages, we reserve the right to split ages (Jr ages 4-5/6 and Kids ages 6/7-12) into back to back class times.
  • Why CrossFit Kids:  CrossFit Kids is not simply a scaled down version of CrossFit, it is entirely absolutely CrossFit geared and designed for a special population and the specific developmental needs of that population (neurological, cognitive, motor). CrossFit Kids is a strength and conditioning program that is specifically designed for kids and helps them develop a lifelong love of fitness. CrossFit Kids workouts consist of constantly varied, functional movements that deliver a fitness that is broad, inclusive, general and scalable for any participant at any level. 
 Generally, no two workouts are the same, so kids won’t get bored and the novelty of each workout keeps them excited about coming back each week.
  • How much:  $75 for the full 7 week session!!

*We know that many families have more than 1 CrossFit Kid! We offer discounts for additional siblings participating in CFK as follows – 20% off 1st sibling, 40% off 2nd sibling. Discounts applied to both CFP members and non-members.

Email Coach Michelle at info@pinevillecrossfit.com or call us at 704-889-0190 to get your CrossFit Kid signed up today!!

Wednesday

CrossFit Pineville – CrossFit

View Public Whiteboard

Warm-up

10 min

Gymnastics

Every 3 min for 18 min (2 sets of each)

Station 1: 3 min of rope climb practice

(Scale up to legless or l-sit legless if proficient)

Station 2: 3 min HS Walk Practice

(Spend time upside down.)

Station 3: 3 min of MU skill practice

(pick a progression that needs the most work)

Metcon

Metcon (2 Rounds for reps)

2 sets for max reps

3 min Assault Bike for Cals

2 min of DB Push Press (50/35) (Use 2 DBs)

3 min of Rowing for Cals

2 min of Ring Dips

Rest 1:00
*No rest between movements

Tuesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Dumbbell Z-Press (5×4)

**EMOM**

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

500m Row (Rx+ 1.2k Bike)

8 Strict Pull-ups

12 Strict HSPU

Accessories

6 min ALT EMOM

Supine Ring Rows x 10

45 sec plank hold

Monday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Deadlift (1×1)

*Spend 20 min building to a heavy 1-rep

*If you lose positioning at any time shut it down.

Metcon

Metcon (AMRAP – Rounds)

8 min AMRAP

6 DL (225/155)

12 Box Jump Overs (24/20)

Sunday Weightlifting

CrossFit Pineville – CrossFit

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Weightlifting

No Hook, No Feet Snatch (3×3)

*Stay light

Snatch (Snatch + OHS)

Waves every 90 sec

75%, 80%, 85%

78%, 83%, 88%

81%, 86%, 91%

No Hook, No Feet Clean + Jerk (3×3)

*Stay light

Clean and Jerk (Clean + Front Squat + Split Jerk)

5 sets E2MOM starting @ 75% and climbing by feel

Saturday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

15 min AMRAP

7 Burpee Box Jump Overs (24/20)

14 Thrusters (115/75)

21 DU
Rest 5:00 then…

Metcon (AMRAP – Rounds and Reps)

Partner WOD

15 min AMRAP

9 Burpee Box Jump Overs (24/20)

9 Hang Squat Cleans (115/75)

9 C2B (Rx+ Bar MU)

Friday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Bench Press (1×2)

*Take 20 min to build to a 2RM

Metcon

Metcon (3 Rounds for time)

Every 5 min for 3 sets

500m Row

10 Renegade Rows(50/35)

20 ALT Pistols
*Renegade Rows = Push-Up, Row Left, Push-Up, Row Right

Thursday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Deadlift (8×2)

Every 75 sec for 8 sets at 80% of 1RM

Metcon

Metcon (Time)

5 RFT

6 Devils Press (50/35)

12 Box Jumps (24/20)

12 T2B

Wednesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Metcon (4 Rounds for time)

Every 8 min for 4 sets

20/15 Cal Bike or Row

20 DB Squat (50/35)(2 DBs)

20 DB Farmers Walking Lunge

400m Run

Tuesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Push Jerk (3,3,2,2,1,1,1,1)

E2MOM

*Set 1 – 3 reps @ 70-74% of 1-RM

*Set 2 – 3 reps @ 75-79%

*Set 3 – 2 reps @ 80-84%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 87-89%

*Set 6 – 1 rep @ 90-92%

*Set 7 – 1 rep @ 93-94%

*Set 8 – 1 rep @ 95%

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

40 DU

20 Push Press (95/65)

10 Burpees over the bar