475 Water Ave, Montrose, CO
(970) 209-4222


Check out our Programs page for more info about the CrossFit Pre-K Program or find Class times on the Schedule page.


Pre-K: May 17, 2018

Skill work: Positive support on dip station or rings Warm up: Roll the dice WOD: AMRAP in a given amount of time of 3 sec support on rings/dip station 3 Star jumps 3 Ooompa-Loompa – IDK Game!
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Pre-K: May 15, 2018

Skill work: Tuck jumps  – How high can you fly? Warm up: Relays WOD: AMRAP in a given amount of time of 3 Tuck jumps 6 Mountain climbers 3-5 yd Log roll Game!
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Pre-K: May 10, 2018

Skill work: Jump rope practice Start with a rope on the floor and practice hopping over it with two feet at the same time. Tie a rope to a stationary object and slowly swing it back and forth while athletes try hopping over with two feet at the same time. If appropriate, have athletes
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Pre-K: May 8, 2018

Skill work: Oompa Loompa (dip-drive)  – I don’t know (shrug) Warm up: Switch sides: Divide the group in half and line them up facing each other on opposite sides of the room. Select a way to cross the space and call “switch!” to signal them to switch sides. Rep
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Pardon the interruption…

We apologize for the lapse in coverage but we are back up to speed and will now return to our regularly scheduled programming!
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CrossFit Kids Agoge: May 1, 2018

This month, CrossFit Agoge’s Kids program celebrates its 10th Anniversary. We made this video after our first year.  Many of these kids have since graduated from high school and moved on.  Some are still in the gym every week.  We are proud of each and every one of the individua
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In May, the Kids Skill Focus is on the CLEAN

While the Clean is built from the foundations of the squat, it introduces a dynamic component that is functional as much in life as it is in sport.  Have you seen the size of the backpacks kids are hauling around these days?  This month in the Kids Class we will focus primarily on the
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Pre-K: April 19, 2018

Skill work: Bottom to bottom push ups: Start out lying on the floor at the bottom of a push up, on the trainer’s call, press up into plank and then return to the bottom position. Warm up: 4 Station Relay: Set up four cones in a diamond pattern.  Divide class into four groups and
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Pre-K: April 17, 2018

Skill work: Rope grip drills – Tarzan swings:  First show that you can hold the rope while it is hanging still.  Then hold on while you swing on the vine like Tarzan (Trainer can hold rope end if needed to help athletes hold on). Warm up: 3 Rounds 1 Forward roll ->5 yd Lunge
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