Announcements
***The New Years schedule is as follows:
Saturday, December 31st: 10:30am at Mylan Park
Monday, January 2nd: NO CLASSES. Enjoy the holiday!
Tuesday, January 3rd: Classes at Cheat Lake ONLY (6:00am, 7:00am, 4:00pm, 5:00pm, 6:00pm, and 7:00pm)
Wednesday, January 4th: Back to normal schedule at each location******
Mountaineer CrossFit – Kids
Warm-up (No Measure)
“Michael Says”: A circle of cones will be set up in the middle of the room and the kids start the game by running around the cones. When the whistle blows, everyone stops and then a location and movement are called out. The kids go to that location in the room and perform the stated repetitions of the movement. When they are done they resume running around the cones
Deadlift (Seated Superman <--> Hollow)
Start by sitting on a box, and work on actively flexing the spine and rolling the pelvis back to make the “hollow” position and then rolling the pelvis forward and arching the back to make the “superman” position. This is similar to the Hollow – Superman – Plank that we did a few weeks ago
Metcon (Time)
AMRAP in a given amount of time of
5 Deadlift
5 Hang Power Clean (DSDS)
5 Press
Run 150m (If we have the field)
Game
Class Vote!