Cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy
Warm up:
5 minutes Jump Rope
3 minutes shadow Boxing
WOD:
Muay Thai Lesson
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CrossFit Athletic Development and KIDS
CrossFit Athletic Development
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Ages: 9-12
Focus: Athletic Development
Young men and women invited
Single Day = $15
Discounts available for entire month
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CrossFit Kids
Ages 5-9
Every Wednesday at 3:30pm
Charge is $5 per child per visit. Please sign your child in each day for the 45 min class and pay at the front desk of Club 14 Fitness.
Tuesdays and Thursdays at 3:30 pm
Ages: 9-12
Focus: Athletic Development
Young men and women invited
Single Day = $15
Discounts available for entire month
*Please fill out medical form for your child on the Main Site under the forms page...
CrossFit Kids
Ages 5-9
Every Wednesday at 3:30pm
Charge is $5 per child per visit. Please sign your child in each day for the 45 min class and pay at the front desk of Club 14 Fitness.
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November
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9 comments:
what a great lesson, a little something to get the knees smokin. This really exposed some holes in my athletecism. Thanks Doug.
I had a blast today in Muay Thai class! Thanks Doug!
Loved this lesson - great to break from the norm. Working our mind and body! Happy to see Bob's name on the board.
Thanks to all the runners for coming out today. What a wonderful group of women! Men are welcome too though. Switching from Wed. at 10:30 to adding Tuesday at 10 and Thursday at 9:30 for group runs. Need another day... I will get a training schedule together by this weekend. Time for Sunday run?? Need to hear what works best for all of you!
Sorry guys! No Muay Thai tomorrow! Please pass the word.
I'd do a Sunday run! I've got 16 days until my half marathon also.
i had a lot of fun today- something different.
Leslie, How about an evening run?? Some of us can't do mornings. I'd like to get more running in.
Anyone interested, me, Billy and Pam have signed up to do the Outback run, Thanksgiving morning and also we are planning to do a couple in Dec.
thanks for the kind words big doug. looking forward to seeing you guys this weekend for the rip cert!
- russ, cfjax
its also good to see you sharing thaiboxing @ cfai! would like to sit in on one of your classes one day...
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