Announcements

***Class schedule for the week of Christmas:
Monday – Wednesday: Normal Classes
Thursday (Christmas Eve): No Class
Friday (Christmas Day): No Class
Saturday: Normal Classes (11 & 12:30) @ Cheat Lake

Mountaineer CrossFit – Kids

(No Measure)

3:00-5:00 Minutes From Cone to Cone:

2 Burpee Broad Jumps -> Sprint

4 Backward Lunges -> Backward Jog

4 Super Slow Squats -> Side Shuffle Left

2 Spins -> Side Shuffle Right

Front Squat (Focus: Super High Laser Beams)

Metcon (Time)

3 Rounds of:

20 sec Front Squats

20 sec Stinkbug Pushups

20 sec Single Leg Balance (10 sec L/10 sec R)

20 sec Toe Touches (Standing, opposite hand to opposite foot)

Metcon (Time)

Game: Capture the Christmas Tree (Flag). The class is divided into two teams, one on each half of the playing area. In the back of each teams playing area place a flag. The object of the game is to get the opposing teams flag and return it to your side of the field without having any flags removed. The first team to do this is the winner. A player that has a flag removed while attempting to steal the opponents’ base flag is sent to a designated area (Grinch cave). That player remains in the cave until touched by a teammate that has both flags on and escorted back to his/her own territory. Once a player is released from the cave, they are entitled to a free walk back to their own territory as long as his/her hands are joined with the rescuing player. A player released from the cave must go to their own territory before attempting to capture the opposing teams flag. A player may not have their flags removed while they are in their own territory.