Family Fitness Middletown NJ

We are excited to announce our fifth Salus Family Fitness Day series coming this fall.

Fit Fam! Family Fitness Series

This specialty family fitness class is specifically designed for children ages 7 and up and their parent to participate in a great workout together! Full-body workouts will incorporate cardiovascular exercise, functional fitness and light weight training. Participants should wear athletic clothing & sneakers, bring water, expect to sweat… and have a blast!

Our CrossFit Salus Kids & Teens Coaches know how to make exercise fun and are excited to share their love of fitness with the Middletown, NJ community.

Space is limited and reservation is required. Please contact angela@salusnj.com.

Who

Children age 7-12 are welcome to attend with their parent. Whether you’re new or experienced, our aim is to introduce participants to new skills and spark their interest in fitness!

You do not have to be a member at Salus to participate. So invite your neighbors and lets show everyone what a great community we have here at CrossFit Salus!

When

3-class series starts in September 2022.

Sunday, September 11, 18, 25

Registration

Registration for the 3-class series is $75 and includes one child + one parent.

Space is limited. Contact angela@salusnj.com if you are interested in participating.

CrossFit Salus Kids At Home Workouts Summer

CrossFit Salus Kids At Home Workouts Summer

Theme

Integrity: Do the right thing (even when no one is watching)

Skills

Squat, Perfect Pushup, Jump Rope

CrossFit Kids WOD

Warm Up: Run around the cones and FREEZE when the music stops to do exercise (plank, sit up, perfect pushup, squat)!

“Jack in the box” Squats: Squat slowly down, hold down and then “spring!” out, standing up strong.

WOD: AMRAP in 6 minutes

3 squats at door
crab walk to cone (half way)
3 tuck jumps at cone
bear crawl to wall
run back to door

Learn How to Take Your Heart Rate

Let’s learn how to measure your HEART RATE.

A person’s heart rate (pulse), is the number of times the heart beats per minute. The heart is a special muscle because of what it does for us. The heart sends blood throughout our body. That blood provides our body with important oxygen and nutrients… it also carries away waste.

To find your pulse in your neck, place two fingers on your Adam’s apple in your throat (that’s the part that sticks out and moves when you swallow). Gently feel to the side of it, and you will find your pulse.

Count the number of beats (pulses) for 15 seconds.. Take that number and multiply it by 4 to find your heartrate in beats per minute. For example, if you count 25 beats (25 x 4 = 100 beats per minute.)

Take your pulse before you start (best if done first thing in the morning)- this is your ‘resting heart rate’. Record your heart rate again after exercise and note the difference.

Did you Know? A child’s heart typically beats faster than an adult’s.

CrossFit Kids WOD at Home

AMRAP in 7 minutes

5 perfect squats
burpee broad jump (about the length of your driveway)
5 tuck jumps at one end
bear crawl to other end
5 perfect pushups
run down driveway and back

*repeat

CrossFit Kids Game

Sponge Bucket Relay

Divide kids into two teams (adults can play, too!)

Place cones 50 feet apart.

At the starting cone, place two buckets filled with water, each with a sponge, and place two empty buckets at the other side.

On trainer “3-2-1 GO” the first child in line dunks the sponge into the water and then runs the sponge to the other side, squeezes water out of the sponge into the empty bucket and runs back to the starting line.

While the teammates are waiting, they must be doing jumping jacks or squats. The team with the most water in their bucket when time is called wins.

Challenge

Jump Rope in :45 seconds

How many successful skips can you do in :45 seconds?

CrossFit Salus Kids January 2018 Homework

CROSSFIT SALUS KIDS HOMEWORK: JANUARY 2018

CrossFit Kids January 2018 Theme:

SETTING GOALS.

CrossFit Kids January Skills:

- Rope Climb Progressions
- DB Cleans
- Rowing

January CrossFit Kids Challenge:

21-Day Plank Challenge

HOMEWORK 1

Set one long term goal (what you plan to accomplish by the end of January).

Break it down: Every Sunday, set two short-term goals (what you plan to accomplish each week).

Stay motivated: Write it down, tape it on your mirror, tell a friend.

HOMEWORK 2

Warm up:

Jump Rope practice 5 minutes.

WOD:

10 Rounds

5 situps
4 pushups
3 squats
2 burpees
1 wall climb

HOMEWORK 3

Warm up 3 rounds: 1 lap around the house, 15 situps, 15 plank

WOD:

3 rounds

12 jumping jacks
9 pushups
6 burpee kick up to handstand on wall with 2 second hold

CrossFit Kids December Homework

CROSSFIT SALUS KIDS HOMEWORK: DECEMBER 2017

CrossFit Kids December 2017 Theme:

MOTIVATE. Be a good role model. Inspire others.

CrossFit Kids December Skills:

- Rope Climb Progressions
- Knees to 90 > Toes to Bar
- Thrusters

December CrossFit Kids Challenge:

Get outside and play for 10 minutes a day

(seriously!) We love sneaky exercise that’s FUN!

HOMEWORK 1

Warm up:

Jump Rope practice 6 minutes. At the top of every minute, do 2 burpees.
20 jumping jacks
1 minutes plank

WOD

# Rounds (#=age)

5 pushups
10 situps
15 squats

HOMEWORK 2

Warm up 2x

Jump rope to one song
1 Minute Plank rotations (elbows, hands, side/side)

–
WOD: 10 minute AMRAP

5 burpees
10 tuck jumps
5 squats
10 situps

—-

Reminder for Parents

In effort to improve your child’s progress and development within the CrossFit Salus Kids program, we are encouraging more structure and consistency with attendance. Therefore, please be aware that all 5-packs now have an expiration of 6-weeks.. Also, reservations are required ahead of time.

CrossFit Salus Kids October Homework

CROSSFIT SALUS KIDS HOMEWORK: OCTOBER

October Theme:

Teamwork! Work as a team, help each other succeed, cheer everyone on, cooperate.

October Skills:

- Perfect Plank (Challenge of the Month!)
- Get inverted – handstands
- Knees Above 90 > Knees to Elbows > Toes to Bar

21-Day Perfect Plank Challenge:

Perfect Plank: How long can you hold the “perfect” plank without a saggy belly or a tee-pee tent.
Day 1: test your perfect plank time
Day 2: :30 plank
Day 3: 2x:30 planks
Day 4: 2x:40 planks
Day 5: :30 plank, :20 R&L plank
Day 6: :30 plank + 10 Mt. Climbers
Day 7: :40 plank + 5 slow motion pushups
Day 8: :30 plank + 2 plank circles
Day 9: :30 plank + 20 Mt. Climbers
Day 10: REST
Day 11: 3x:30 plank + 2 wall climbs
Day 12: :30 plank + :40 plank + 3 wall climbs
Day 13: 2x:40 plank + 2×20 Mt Climbers
Day 14: 1 minute plank + 5 slow motion pushups
Day 15: 4x:40 plank + 2 plank circles
Day 16: 2x 1 minute plank + 20 plank jacks
Day 17: 1:30 plank + 20 Mt. Climbers + 4 wall climbs
Day 18: 2×1:30 plank + 5 slow motion pushups
Day 19: 2 minute plank + 20 Mt. Climbers + 4 wall climbs
Day 20: REST
Day 21: Retest your max perfect plank time
—-

HOMEWORK 1

Warm up:
Run around the house!
Practice jump rope 3 minutes
Stretch 3 minutes

–
WOD AMRAP: 7 minutes
Run one lap around house
8 sit ups
4 pushups with feet on couch
2 wall climbs
—-

HOMEWORK 2

Run 0.75 mile for time
—-

HOMEWORK 3

Warm up:
3 rounds of
10 jumping jacks
10 sit ups with straight legs

–
WOD: AMRAP in # minutes
(# reps=your age):
# sit ups butterfly
# kick up to handstands
# pushups
# burpees
# jump rope
# tuck jumps
—-

HOMEWORK 4

Create your own WOD using the following:
AMRAP in _____
____ rebounding stair jumps
____ perfect pushups
____ jump rope

CrossFit Salus Kids Plank Challenge

CrossFit Salus Kids 10.07.17

October Theme:

Teamwork! Help each other, cheer each other on, cooperate, be loyal to the group.

October Skills:

Perfect Plank (Challenge of the Month!)
Get inverted – handstands
Knees Above 90 > Knees to Elbows > Toes to Bar

WOD:

AMRAP in ____
*1 Toes to Wall
*1 Kick up to handstand
Run 100 feet
Add 1 repetition to each movement after each completed 100 foot run (down & back)

GAME: Dodgeball

Divide playing area in half with cones. Divide class into two equally numbered and sized teams. Using 3-4 soft dodgeball balls, when a player hits another player (waist or below) without the ball being caught, that person is out and has to perform 3 burpees to get back in the game. If the opponent catches the ball, the thrower must do the exercise. Keep players in constant motion.

CrossFit Salus Kids Homework

Warm up:

Run around the house!

Practice jump rope 3 minutes

Stretch 3 minutes

—

WOD

AMRAP: 7 minutes
Run one lap around house
8 sit ups
4 pushups with feet on couch
2 wall climbs

–

October CrossFit Kids Challenge
Perfect Plank: How long can you hold the “perfect” plank without a saggy belly or a tee-pee tent.

21-Day Perfect Plank Challenge:
Day 1: test your perfect plank time
Day 2: :30 plank
Day 3: 2x:30 planks
Day 4: 2x:40 planks
Day 5: :30 plank, :20 R&L plank
Day 6: :30 plank + 10 Mt. Climbers
Day 7: :40 plank + 5 slow motion pushups
Day 8: :30 plank + 2 plank circles
Day 9: :30 plank + 20 Mt. Climbers
Day 10: REST
Day 11: 3x:30 plank + 2 wall climbs
Day 12: :30 plank + :40 plank + 3 wall climbs
Day 13: 2x:40 plank + 2×20 Mt Climbers
Day 14: 1 minute plank + 5 slow motion pushups
Day 15: 4x:40 plank + 2 plank circles
Day 16: 2x 1 minute plank + 20 plank jacks
Day 17: 1:30 plank + 20 Mt. Climbers + 4 wall climbs
Day 18: 2×1:30 plank + 5 slow motion pushups
Day 19: 2 minute plank + 20 Mt. Climbers + 4 wall climbs
Day 20: REST
Day 21: Retest your max perfect plank time

CrossFit Salus Kids 09.27.17

Skills:

Picking things up (aka: the deadlift)
Perfect Pushup
Rowing

WOD:

AMRAP in ____

Time & Reps determined by Dice Roll

# Deadlifts at back wall
Run 50 feet
Row # Calories
Run back to wall
# Perfect Pushups

GAME: Knock Stuff Over

Establish two teams and place several tall rollers in a triangle 25 feet away for each team. Each team has to perform 3 squats, 2 burpees and 1 spin at the same time to earn the chance to roll a medicine ball and “knock stuff over.” When a player from any team knocks stuff over, they get a point! Trainers re-stack rollers between rounds.

CrossFit Salus Kids Homework

Warm up:

Run around the house!

Stretch 3 minutes

—

WOD

AMRAP in 2

3 perfect pushups
6 squats
9 single-unders
rest 2 minutes
*repeat

–

September Challenge
Perfect Pushup: How many “perfect” pushups can you do without stopping?

CrossFit Salus Kids 09.16.17

Skill:

Picking things up (aka: the deadlift)

Monkey Hang (aka: top of pullup)

WOD:

0:45 work/0:15 rest Stations
3-second monkey hangs
10# d-ball slams
shoot throughs
lateral plate hops

GAME: Build-A-Fort

The themes of the game are TEAMWORK and PAYING ATTENTION TO DETAILS.

Divide the group into two teams. Using a variety of objects (boxes, mats, rollers, paralettes), two teams of players create a “fort” as a team in three minutes.
Once complete, the opposite team is instructed to memorize the opposing team’s structure before it is taken apart. The opposing team as 2 minutes to work as a team and reconstruct the opposite team’s fort.

CrossFit Salus Kids Homework

Warm up:

EMOM X 8

EVEN MINUTES JUMP ROPE
ODD MINUTES SIT UPS

—

WOD

Run 0.5 miles for time.

–

September Challenge
Perfect Pushup: How many “perfect” pushups can you do without stopping?

CrossFit Salus Kids 09.09.17

Skill:

Picking things up (aka: the deadlift)

WOD:

2-3 rounds of :50 second stations (transition :10 seconds)
Hang power clean with DBs
Jump Rope
Row
Tire flips

GAME: Waiter Tag

Each child chooses one Abmat that they carry overhead like a waiter. Kids all attempt to knock each other’s Abmat to the ground. If a child’s Abmat gets knocked to the ground, child performs 1-3 Burpees and returns to the game.

CrossFit Salus Kids Homework

Warm up:

25 jump rope
20 jumping jacks
15 squats
10 stair jumps (jump on bottom step of stair or curb)
5 “Perfect Pushups”

* repeat

—

AMRAP in 8min

2 Wall Walk
5 Burpees
10 Butterfly Sit-ups

–

September Challenge
Perfect Pushup: How many “perfect” pushups can you do without stopping?