CrossFit Kids & CrossFit Teens Summer Program

Programming Week of 240603

A. EMOM 5:00

2 alt DB hang clean & jerks, build each round

3 burpees over dumbbell

Rest 3:00 then B

B. AMRAP 9:00

7 t2b

5/5 db hang cleans at 80% of A

12 wallballs 20/14#

Rest 3:00 then C

C. 5 rounds for time

10 sumo deadlift with DB from A

10 reverse lunge off a 45# plate

20 medball Russian twists (2 for 1)

A. 5×5 Overhead Squats

1 set every 2:00, build to a heavy 5

Rest to 10:00 then B

B. 5:00 to prep and set-up

Summer Gymnastics Goal

no rest into C

C. AMRAP 12:00

200m run

7-10 reps of summer skill or 90sec

A. Tabata Mash-up, 8 rounds

20 sec dual db box step ups 20” 50/35

10 sec rest

20 sec burpees

10 sec rest 

Rest 2:00 then B

B. For Time.5:00 cap

300 double unders or 50 box jumps athlete’s choice height nte 30”

Rest an additional 2:00 after cap then C

C. Tabata Mash-up, 8 rounds

20 sec ab-mat sit-ups

10 sec rest

20 sec push-ups

10 sec rest

20 sec ring rows

10 sec rest

A. Row’d Royalty 22.2

Row 20 sec, rest 20 sec x 22

Score A: distance from interval 2

Score B: distance from interval 20

Score C: total distance

A. EMOM 10:00

Min 1: 12/10 calories

Min 2: 10 ohs @ 70% of tuesday

B. EMOM 10:00

Min 1: 7-10 bar facing burpees

Min 2: 5 hang power snatches

C: EMOM 10:00

Min 1: 5-10 reps mu/c2b/pu

Min 3: 3 squat snatches

Coach’s Choice 

Classes 7, 8, 9am

RedShed Rest Day

Leave a Comment


Simply fill out the form below and then schedule Your FREE intro session on the next page.

Shortly after we will be in touch with you to confirm your intro session. We are excited to meet you!


Month-to-Month Membership Agreements and Annual Membership Agreements: You may place your Membership on hold two (2) times per calendar year up to three (3) consecutive months each time. Advanced notice of at least two (2) business days is required. The hold must be 30 days in duration at a minimum and 30 days must elapse between holds. Upon expiration of the term of the hold, your account will automatically become active and payments will resume. Should you choose to return prior to the end of their hold period, the hold will be released and payments will resume.


All membership agreements require 30-days written notice to cancel your membership. This form will serve as your 30-days written cancellation notice. Note that if you have a scheduled renewal payment within 30-days of your invoice billing date, the payment will be processed as scheduled. Your membership will be canceled at the end of your final paid month. All payments are non-refundable. All grandfathered membership rates will also be forfeited and returning members will be subject to current rates.


Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.


We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!


We Would Love To Meet You!
WARNING! Class Sizes Are Limited.

If you would like to reserve a spot… Simply fill out the form below letting us know what day you might come by & one of our amazing coaches will reach out to you to reserve your class.


$25 Per Class


3 Gold Mine Rd.
Flanders, New Jersey 07836



We Want To Offer You The PERFECT Membership For YouR NEEDS.

Simply fill out the form below and one of our amazing coaches will send you our current membership information.