Leading the Way

2 Rounds for Quality of:

Hollow to Arch Rolls, 20 feet

5 Bar Taps, rest, 5 Bar Taps

5 Muscle-up transition progressions

Rest as needed, then perform


Complete three rounds for time of:

40 pound Dumbbell snatch, 21 reps, right arm

21 L Pull-ups

40 pound Dumbbell snatch, 21 reps, left arm

21 L Pull-ups

These are squat not power snatches.

Rest as needed, then perform

Tabata Hollow Hold





I have been studying the CrossFit Kids programming lately as one of my goals as a gym owner is to introduce local PE teachers and Athletic Directors to the idealogy of CrossFit.  One of the most common statements I have heard in the gym has been, “I wish I knew this when I was younger!”  Of course, its not that easy, as I have had the opportunity to work with some high school kids and they could care less what I had to say!  There is a void that needs to be filled between these two worlds and I believe the solution begins with the adults aka the decision makers.

I am talking about the end goal of teaching kids CrossFit in school, that PE should actually live up to its name, Physical EDUCATION.  How many of you actually learned anything about your body in PE class?  My mom is a teacher and told me they have a very successful PE alternative for the unathletic and overweight kids that has a 100% participation rate.

  Its a walking class!  I had to emphatically disagree with using the word successful.  In all of my education, I had a single Health class.  One class during one semester of my entire schooling life.  I can tell you exactly what I remember learning from that class.  During the drugs and alcohol weeks, the instructor drew a bong (for marijuana) on the board and explained how it worked.  A few days later he introduced a term I had never heard before, “Shotgunning beer,” and continued to explain how it worked.  Guess what me and my friends did after school?  We went home and shotgunned a can of soda of course!  That knowledge certainly helped enhance my college education, but not so sure about my health.  The last thing I remember was the picture of the guy that lost his lower jaw due to chewing tobacco.

  In all seriousness, that is about all I took away from my Health class.

Imagine if we were learning about anatomy and movement, how to perform basic gymnastic and lifting movements, basics about nutrition (always a hot topic for kids), and we had a general idea of what fitness really was, besides being the star on the sports team?

  PE should be viewed as an integral part of a school’s educational program, but it will first have to become an integral part of OUR lives.  As adults, we need to value our health and well being on the same level as our status and wealth and lead by example.

Thanks to all you Moms and Dads out there that take the time to stay fit and healthy!

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