2. Mission Statement: To enhance both education and wellness standards to the students through the CrossFit methodology. Goals: To provide the Valley students awareness of proper techniques and preparation of major lifts along with knowledge of fitness and wellness To improve the Valley students self-confidence, character, accountability, responsibility, and perseverance through the CrossFit methodology.

5. CrossFit is a core strength and conditioning program. We have designed our program to elicit as broad an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains.fitness program They are Cardiovascular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.

6.  CrossFit is many things. Primarily, it’s a fitness regimen developed by Coach Greg Glassman over several decades. He was the first person in history to define fitness in a meaningful, measurable way (increased work capacity across broad time and modal domains).  CrossFit itself is defined as that which optimizes fitness (constantly varied functional movements performed at relatively high intensity).  CrossFit is also the community that spontaneously arises when people do these workouts together. In fact, the communal aspect of CrossFit is a key component of why it’s so effective.

9. The CrossFit method is to establish a hierarchy of effort and concern that builds as follows:  Diet - lays the molecular foundations for fitness and health.  Metabolic Conditioning - builds capacity in each of three metabolic pathways, beginning with aerobic, then lactic acid, and then phosphocreatine pathways.  Gymnastics - establishes functional capacity for body control and range of motion.  Weightlifting and throwing - develop ability to control external objects and produce power.  Sport - applies fitness in competitive atmosphere with more randomized movements and skill mastery.

11. 1. Air Squat 2. Front Squat 3. Overhead Squat 4. Shoulder Press 5. Push Press 6. Push Jerk 7. Dead Lift 8. Sumo Deadlift High Pull 9. Medicine Ball Clean 10. Pull Up 11. Push Up 12. Sit Up 13. 800 Meter Run

24. AMRAP EMOM FIGHT GONE BAD TABATA ROUNDS FOR TIME 21-15-9 50-40-30-20-10 10-1, 1-10

25.  Warm Up3-5 min  2:00 single skips  Plank hold  Skill  Sit ups, push ups, jump rope review  WOD  10 min AMRAP  15 sit ups  10 push ups  50 single skips  Cash out/cool down  400 meter run  Stretches  RESULTS- number of rounds completed in 10 minutes