Memory
FOCUS
Back Squat
EMOM x 10mins
5 Reps
WOD
Run 200m
10 Sit Ups
10 Wall Balls
CrossFit Anarchy Bendigo |
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WARM UP
Memory FOCUS Back Squat EMOM x 10mins 5 Reps WOD Run 200m 10 Sit Ups 10 Wall Balls
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WARM UP
Travel along Box jump mountain 5 Push Ups 1 Tarzan swing over lake Anarchy FOCUS Wall Balls Kettle Bell Swings WOD Conga Style 10min Row 100m 10 KB Swings 10 Box Jumps 10 Sit Ups 10 Wall Balls Game Crab Walk MB relay and Swing away 500 Welcome back to all of our CrossFit Teens, we are looking forward to an awesome Term 4!! WARM UP
Body Part Collection Tag FOCUS Power Cleans WOD Partner Card Game Hearts = Push Press Diamonds = Pull Ups Clubs = Power Clean Spade = Front Squat K, Q, J = 10 Sit Ups Joker = 15 Cals on the Air Bike *Run 50m to collect your next card *EMOM = 2 Burpees CrossFit Anarchy Kids and Teens - Reserve your spot for Term 4 Starts Monday 3rd October 201628/9/2016 Checkout what we have been up to at CrossFit Anarchy Bendigo Kids and Teens in 2016Term 4 2016 is nearly here. If your child/teenager would like to participate please reserve their spot ASAP.
Unfortunately we will not be running our 5-8 year old age group in Term 4 but we hope it will return in 2017. MONDAY - TEENS - 4PM TUESDAY - KIDS - Ages 9-12 - 4PM FRIDAY - TEENS - 4PM To ensure we have enough instructors for each class (our class sizes are limited) please confirm your place ASAP if you haven't already done so. Don't forget to bring a drink bottle if you don't already have one in the fridge. Looking forward to another great term, new goals, new achievements, more fun. KIDS PROGRAM The goal of the CrossFit Kids program is to develop and improve general physical fitness in order to prepare kids to be safe in sports (and life in general). But, despite the increased physical demands of the class, the focus of the Kids program is still on fun. TEENS PROGRAM Our Teens program has one major goal in mind- PERFORMANCE. This program will teach your teenager how to be explosive and powerful in whatever athletic endeavor they choose to participate in. On top of that, because the workouts are constantly varied, they are less likely to fall prey to the overuse injuries that plague common training routines and year-round sports. PRICES for TERM 3 Teenagers - 2 sessions each week 1 child: $150 for the term Families 2 children: $270 for the term 3 children: $390 for the term Kids 5-8 & 9-12 - 1 session each week 1 child: $100 for the term Families 2 children: $170 for the term 3 children: $240 for the term Payment plans can be arranged to cover the Term cost, please discuss with us if you would like to utilise this option. P.s If you have friends that would like to know what CrossFit is all about we are offering a Free '2 week trial' so please feel free to bring your friends along :) Any queries feel free to message Tony on 0418 590 797 or Shannon on 0458 440 333. Fantastic to get a visit from the Teens at Crusoe College today.
Smashing out a tough Team workout. Well done guys, great work :) We have had an amazing Term 2 with all of our Kids and Teens, school holidays are nearly here and so is Term 3.
We have some changes to our kids program in Term 3, Teenagers will remain the same. Our Kids program will now run in 2 separate age groups to ensure we are offering a program that is age suitable to all Kids :) MONDAY - TEENS - 4PM TUESDAY - KIDS - Ages 9-12 - 4PM THURSDAY - KIDS - Ages 5-8 - 4PM FRIDAY - TEENS - 4PM To ensure we have enough instructors for each class (our class sizes are limited) please confirm your place ASAP if you haven't already done so. Don't forget to bring a drink bottle if you don't already have one in the fridge. Looking forward to another great term, new goals, new achievements, more fun. KIDS PROGRAM The goal of the CrossFit Kids program is to develop and improve general physical fitness in order to prepare kids to be safe in sports (and life in general). But, despite the increased physical demands of the class, the focus of the Kids program is still on fun. TEENS PROGRAM Our Teens program has one major goal in mind- PERFORMANCE. This program will teach your teenager how to be explosive and powerful in whatever athletic endeavor they choose to participate in. On top of that, because the workouts are constantly varied, they are less likely to fall prey to the overuse injuries that plague common training routines and year-round sports. PRICES for TERM 3 Teenagers - 2 sessions each week 1 child: $150 for the term Families 2 children: $270 for the term 3 children: $390 for the term Kids 5-8 & 9-12 - 1 session each week 1 child: $100 for the term Families 2 children: $170 for the term 3 children: $240 for the term Payment plans can be arranged to cover the Term cost, please discuss with us if you would like to utilise this option. P.s If you have friends that would like to know what CrossFit is all about we are offering a Free '3 week trial' so please feel free to bring your friends along :) Any queries feel free to message Tony on 0418 590 797 or Shannon on 0458 440 333. Term 2 programme commences on Monday 11th April and we are looking forward to seeing everyone again and having some fun!
MONDAY - TEENS - 4PM TUESDAY - KIDS - 4PM THURSDAY - KIDS - 4PM FRIDAY - TEENS - 4PM To ensure we have enough instructors for each class our class sizes are limited so please confirm your place ASAP if you haven't already done so. Don't forget to bring a drink bottle if you don't already have one in the fridge. Looking forward to another great term, new goals, new achievements, more fun. KIDS PROGRAM The goal of the CrossFit Kids program is to develop and improve general physical fitness in order to prepare kids to be safe in sports (and life in general). But, despite the increased physical demands of the class, the focus of the Kids program is still on fun. TEENS PROGRAM Our Teens program has one major goal in mind- PERFORMANCE. This program will teach your teenager how to be explosive and powerful in whatever athletic endeavor they choose to participate in. On top of that, because the workouts are constantly varied, they are less likely to fall prey to the overuse injuries that plague common training routines and year-round sports. PRICES for TERM 2 1 child: $150 for the term Families 2 children: $270 for the term 3 children: $390 for the term Payment plans can be arranged to cover the Term cost, please discuss with us if you would like to utilise this option. P.s If you have friends that would like to know what CrossFit is all about we are offering a Free '3 week trial' so please feel free to bring your friends along :) Any queries feel free to message Tony on 0418 590 797 or Shannon on 0458 440 333. WARM UP
In pairs 50 med ball cleans (5ea) Run 50 mtrs 40 Sit Ups (4ea) Run 50mtrs 30 Burpees (3ea) FOCUS Bench Press Technique Spotting E90sec 5Reps x 7 Sets Increase the Load with good form WOD Benchmark Girl 'Karen' 150 Wall Balls WARM UP
CrossFit Corners FOCUS Squats Back Squats WOD In pairs One person is rowing... While the other person completes 1 Rope Swing 6 Jumping Squats 6 Mountain Climbers 6 Push Ups Game Orange Banana Relay WARM UP
3 Rounds 20sec Squats 20sec Plank Hold 20sec Star Jumps FOCUS Cleans Shrugs MB Clean WOD 5 Min AMRAP 3 Wall Balls 6 MB Cleans 9 MB Squats Game 3 Legged Race with a CrossFit twist |
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March 2018
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Doing what is best for children Overview: CrossFit Kids was founded in 2004 by Jeff and Mikki Martin and is a method for teaching Greg Glassman’s CrossFit to children, ages 3-18. Based on the principle of Mechanics => Consistency => Intensity, CrossFit Kids emphasizes good movement throughout childhood and adolescence. Consistently good mechanics translates to physical literacy, enhanced sports performance, and fewer sports injuries for kids. Not only that, a vast body of research indicates that exercise is beneficial to cognitive function, which means that consistent adherence to the program can have a positive impact on children’s academic achievement. CrossFit Kids is meant to be BIG fun for all ages. Broad-Inclusive-General fun. Fun means we provide an active alternative to sedentary pursuits, which means less childhood obesity and all-around better health for our children. Further, the needs of second graders and high school varsity wrestlers differ by degree and not kind; the program is scalable for any age or experience level and accounts for the varied maturation status one can find in a class full of kids. CrossFit Kids is designed to be minimalist; it is inexpensive and often requires little or no equipment, allowing a wide array of socioeconomic groups an opportunity to be physically fit and physically active throughout their lives. CrossFit Kids programs can be found in over 1,800 gyms and more than 1,000 schools worldwide. |