May 1, 2013 – CrossFit Kids Sign-up

CrossFit Kids signup for our summer program will start today.  Space is limited, so be sure and reserve your spot soon.

12 min AMRAP
5 Toe To Bar
10 Walking Lunge
15 Wall Ball

Coaches Challenge
Carry Plate overhead during walking lunges (45#/25#)

Back Squat
3×5 @ 70% 3×3 @ 80%
60-90sec rest between sets

CrossFit On Day: (8-10x) 200m sprint – hold intervals at +/- 2-3 seconds with a 2 min rest between efforts (that’s a minimum of 8 max of 10. Stop after 8 if you fail to keep intervals within 2-3 seconds.)
CrossFit Rest Day: 45 min Tempo run at 85-90% of your 5k TT pace


4-30-13 Summer Schedule and CrossFit Kids

800m run
50 Burpees
40 Pull-up
30 Goblet Squat (70#/53#)
20 KB Swing (70#/53#)
10 KB Clean and Jerk (5 each arm) (70#/53#)
800m run


Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Run 800 meters

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.


There will be one small change to the Summer 2013 schedule. There will be no 8 am Class as we will be using this for our Teen Sports program class for the Summer. So beginning June 1, 2013 here will be the schedule.
5:15 am M-F
6:15 am M-F
7:00 am M-F
8:00 am Teen Sports Program (ie your son, age 11-14 is playing football. This is the class for him)
9:00 am M-F
10:00 am M,Tu,Th – CrossFit Kids
11:00 am M,Tu,Th – CrossFit Kids
12:00 pm M-F
4:15 pm M-F
5:15 pm M-F
6:00 pm M-Th
7:00 pm M,Tu,Th – Foundations for new members- please check availability


kids-r-softCrossFit IoTA has the only accredited and affiliated CrossFit Kids program in Cache Valley. We pride ourselves on teaching your children the things that are appropriate for them to learn in a fun safe environment, with coaches who have learned from the best CrossFit Kids has to offer. Here are the details for the Summer 2013 CrossFit Kids Classes.

Sign-ups will begin May 1st, so be sure and get your child’s spot reserved as this will fill up quickly and space is limited.

Ages: 6-12 (we will have a younger and older class, but siblings are welcome to come together regardless of age if this is easier.)

Summer 2013 CF Kids Class Schedule
(the majority of the classes being held will be on Mondays, Tuesdays and Thursdays)
June 4, 6, 10, 11, 13, 17, 18, 20, 24, 25, 27
July 1, 2, 4, 8, 9, 11, 15, 16, 18, 22, 23, 25, 29, 30
August 1, 5, 6, 9, 12, 13, 15

Times: Group #1, the younger group, will be held at 10am and Group #2, the older group, will be held at 11 am. The classes will last 45 min in length. Please drop your kids off on time (not early) and arrive to pick them up on time or even a little early as we will end promptly at 15 min to the hours so we can prepare for the next group class.

Please have your kids bring a water bottle (we will give them one one the first day) and come dressed appropriately for a fun time Crossfit Kids Style.

A few GREAT articles about the benefits of your kids participating in physical activities:
For Better Grades, Try Gym Class
Children’s Brain Development Is Linked to Physical Fitness, Research Finds


asksClean and Jerk
10 min on the clock 2 Reps EMOM (Every Min on the Min)
Increase load @ 5 min load
You should start around 75-80% of your 1 RM or be heavier than 4-11-13

1000m row
12 Wallball (20#-10′ / 14#-9′)
12 Plyo Push-up (alternate hands from side to side across 45# plate for the men and 25# plate for the ladies)

4-24-13 Waiter Walks!

100m waiter walk right arm (53#/35#)
100m waiter walk left arm (53#/35#)
15 Jumping squat (45#/35#) – just a reminder to not drop the empty barbells
15 Burpees

CrossFit On Day: (3x) 1000m – 3-4 min rest between efforts (+ – 5-7 sec)
CrossFit Rest Day: 5k Time Trial