This article by Cyndi Rodi is very good. It’s part of CrossFit Kids 101. Thanks Cyndi for letting me use it.
Friends of Friends and Family… If you book time with me weekdays from 1-3 pm I’ll do 1/2 hour intro trainings for free between now and October 30. Call me at the gym 303-368-4900 or email me at dan@gymriki.com to get yourself on the schedule.
Friends of Friends and Family… If you book time with me weekdays from 1-3 pm I’ll do 1/2 hour intro trainings for free between now and October 30. Call me at the gym 303-368-4900 or email me at dan@gymriki.com to get yourself on the schedule.
CrossFit
Max sets in 20 minutes:
10 Thrusters
10 Pull-ups
10 GH Sit-ups
TJ 10
Daniel 7
Katie 8
Dan 6
Mark 5
Alex 7
Ashley 6
Isaac 8
Kids
3 rounds
Box jumps
10 Tire jumps
Run 200M
Brandon:
5:38
Miwa 5:40
Izumi 6:09
Miho 6:29
Isabelle 7:44
Gracie Barra Jiu Jitsu
Monday and Wednesday (13a)
Tuesday and Thursday (13b)
Friends of Friends and Family… If you book time with me weekdays from 1-3 pm I’ll do 1/2 hour intro trainings for free between now and October 30. Call me at the gym 303-368-4900 or email me at dan@gymriki.com to get yourself on the schedule.
CrossFit
Riki Poker -Draw a hand of 5 cards, throw one out and pick a new card. If the card you pick is of the same suit, face or number as the one you threw out then the reps are double for that position. Be sure to keep the cards in the order they are dealt and replace the position of the card that is discarded. Do the exercises in the order of the hand. Number cards are 10x the number. Face cards are Jacks 20 reps, Queen 30 reps, King 40 reps, Ace is 50 reps.
Friends of Friends and Family… If you book time with me weekdays from 1-3 pm I’ll do 1/2 hour intro trainings for free between now and October 30. Call me at the gym 303-368-4900 or email me at dan@gymriki.com to get yourself on the schedule.
Your Community for Strength Training and Martial Arts Skills
News
Friends of Friends and Family… If you book time with me weekdays from 1-3 pm I’ll do 1/2 hour intro trainings for free between now and October 30. Call me at the gym 303-368-4900 or email me at dan@gymriki.com to get yourself on the schedule.
Your Community for Strength Training and Martial Arts Skills
News
Friends of Friends and Family… If you book time with me weekdays from 1-3 pm I’ll do 1/2 hour intro trainings for free between now and October 30. Call me at the gym 303-368-4900 or email me at dan@gymriki.com to get yourself on the schedule.
CrossFit
5×5 Clean and jerk
5×5 Back squat
5×5 Dead lift
50 Wall balls
200 Singles
Dave 21:30
Kids
3 rounds of:
10 Ball slams
10 Lunge
5 Ring push-ups
Brandon 3:54
miho 4:49
Miwa 5:06
Iaumi 5:06
Isabella 5:30
Gracie Barra Jiu Jitsu
Monday and Wednesday (12a)
Tuesday and Thursday (12b)
Your Community for Strength Training and Martial Arts Skills
News
Friends of Friends and Family… If you book time with me weekdays from 1-3 pm I’ll do 1/2 hour intro trainings for free between now and October 30. Call me at the gym 303-368-4900 or email me at dan@gymriki.com to get yourself on the schedule.
CrossFit
Tabata Drills:
KB snatch
Renegade rows
Pull-ups
Ring dips
Jumps
Heavy bags
Cashin 8-4-7-2-30
Mark 9-7-10-4-15
Justin 5-6-7-1-10
Callie 8-3-6-10-6
Gracie Barra Jiu Jitsu
Monday and Wednesday (12a)
Tuesday and Thursday (12b)
