BootFit & CFKids!

Alright, we are in full swing this week with our NEW BootFit Class starting tomorrow!!  Aaaand, now that school is back in session, so is our regular CFKids & Teen Program!

10551125_10204309383757730_1528911630744414222_nBootFit Class every Monday through Friday @ 8:45am-9:30am!!

This class is NOT CrossFit – It is all bodyweight, cardio, and very lightweight movements, and very much like a traditional boot camp class, in a non-intimidating and very encouraging environment.

We will still teach you proper form and technique, provide excellent coaching and motivation, provide scaling and modification options for any all abilities and needs, and have the family-feel, just like in our CrossFit classes.

The BootFit Class will offer a new outlet for our current members, though, as well as provide an opportunity for the rest of the community who don’t necessarily want to do CrossFit, but would like an engaging, challenging, and well-rounded fitness program filled with camaraderie and support.

This class is also a perfect start for new members who aren’t quite ready to make the plunge into CrossFit, and want to “get in shape” first, as well as build up some confidence.

And, we picked 8:45am because we figured what better way to squeeze in a little “me-time” then by dropping your kids off at school, and then heading straight over to CF707 for a little happy sweat session! ;-)

Come try it out! Your FIRST CLASS IS FREE;-)

CF707 Members can attend anytime, as it is included in your membership!

Non-CF707 Members, you can either do Drop-in for only $12, or buy a 10-class punch card for just $100!!!*

 
*Punch card expires 3 months after date of purchase, and only applies exclusively to BootFit Class
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10335670_10203683621234058_1011571836_nCF707 CFKids & Teens Program

Can you imagine if you had started CrossFit at a young age?!  What would it have done for you in all your sport ambitions?!  For your life now?!

Here at CF707, we want to give our kids the gift of fitness and health when it matters most – right now, BEFORE they form bad habits, have low self-esteem, or lose interest.  We like to mix fitness with fun and self-confidence!  Our workouts are designed so that the kids don’t actually feel like they are just “working out.”  We play games and use our imagination, while learning the fundamental movements and building a lifelong skill set.

Your child does NOT have to be an athlete on a team, nor have any athletic ability.  This is fitness.  This is FUN!  And just like CrossFit for adults, ANY child can do CrossFit Kids!

Ages 3 – 5+ (Preschool)

Ages 5 – 8+ (Kids) 

For children 6 years old ~ an older 6, and/or more athletically-able (great motor skills, coordination, and maturity), that child should go into the “Kids” group. However, if you feel your child is too young and/or not ready yet (physically and/or emotionally/behaviorally) then he/she should go into the “Preschool” group.

Ages 9 – 12 (Pre-Teens)

For children 9 years old ~ an older 9, and/or more athletically-able, that child should go into the “Pre-Teens” group.  However, if you feel your child is too young and/or not ready yet (physically and/or emotionally/behaviorally) then he/she should go into the “Kids” group.

Ages 13 – 17 (Teens)

***Maturity level, developmental stages, and athletic abilities play a role in which group your child would best fit, as well.  For example, we have a couple of advanced 8 year olds who participate in the PreTeen group because they play year-round competitive soccer and have the proper maturity and attention span.  We have also had 13 and 14 year olds participate in the PreTeens class, because they had no athletic experience, and felt more comfortable in that setting.  As much as we can, we try to keep peers together, but we also want what is best and safest for your child.

CLASS SCHEDULE

MONDAY

Teens

3:40 – 4:30pm

 

Kids

4:30 – 5:00pm

TUESDAY

Pre-Teens

3:45 – 4:30pm

 

Preschool

4:30 – 4:50pm

WEDNESDAY

Teens

3:40 – 4:30pm

 

Kids

4:30 – 5:00pm

THURSDAY

Pre-Teens

3:45 – 4:30pm

 

Preschool

4:30 – 4:50pm

FRIDAY

Teens

3:40 – 4:30pm

 

Kids

4:30 – 5:00pm

SAT/SUN

 

NO CFKids & Teens

 

 

PRICING:

CF 707 Members Only:

$8 / drop-in

$70 / 10-class punch card*

Non-CF 707 Members Only:

$10 / drop-in

$90 / 10-class punch card*

*Punch card expires 3 months after date of purchase, and only applies exclusively to CFKids Classes

~ Each additional child is 50% off.  So, for example, if you have 3 kids (Joe, Jack, and Jane), and you are a CF707 Member, then Joe would be $70, Jack $35, and Jane $17.50 for a 10-class punch card each.  If you are doing drop-in, then Joe would be $8, Jack $4, and Jane $2.

FREE FIRST CLASS!!!  Come try out it out!  Bring your child anytime and have him/her try class for free! ;-)

PARENT/GUARDIAN LIABILITY WAIVER FORM:

Parents/Guardians MUST complete a liability waiver before their child(ren) can participate in our class.  If your child shows up without a waiver form signed by you, then he/she will NOT be permitted to participate. You can download and print out our waiver here, and then bring it to class: (click on title) Word docx: CrossFit Kids 707 Waiver or PDF file: CrossFit Kids 707 Waiver

WOD for MONDAY 082514:

Warm Up:

5 min AMRAP

100m Run (50m Forward + 50m Backwards)

10 Ring Rows

10 Hollow Rocks

10 Supermans

SWOD:

Push Up Strength Set

5 x 5-10 quality reps

Progressions:

1. Strict controlled and slow descent to the bottom while maintaining a tight core and butt (Beginners who cannot yet do a full push up); Get back up however you need in order to start again in a good plank position for the next descent.

2. Strict push ups (Beg-Inter who can do a few Rx push ups, but not ready for resistance or weights)

3. Banded push ups (Demo video: http://youtu.be/b5RmN6DyZwk); Can also add difficulty with deficit push ups on plates to get deeper in the bottom, and/or elevate feet on a box

4. Weighted vest (each little bag is 1 pound) and/or chains.  If you have a small backpack at home, bring it, and we can stuff it with weights, too! 😉

Sorry, NO PLATES…Not safe, and compromises good push up position because of the size of plates (cannot keep elbows close in).

For Time:

7 Rounds

7 Pull Ups

7 Roll Outs (75/55)

Buy Out: 100 DU’s (100 Heavy Rope Singles)