Sunday, February 26, 2012





Outdoor WOD:

AMRAP in 15 minutes

Run Loop
20 Stump Jumps
20 Push Ups
20 Squats

Game:
Soccer

Saturday, February 25, 2012

Thursday, February 23, 2012


Teen weightlifting class



"CUBS"


"Special Leader - Skye"



Bears:
Warm Up:
Jump Rope

WOD:
21-15-9
Burpees
Ring work
Double Under

Game:
MBC hot potato

Teen Weightlifting:
Back Squat 7x7

Sunday, February 19, 2012




Warm Up:
Sled Drags/Sprinting

WOD:
AMRAP in 10m
Hang Clean Relay
5 at each station: Med Ball, Dumbbell, PVC

Game:
Kids Choice- Capture the Med Ball/DodgeBall

Competitions like this fuel the fire in our young athletes - giving them an ongoing reason to train and work hard.
-Steve Liberati, founder Steve's Club

Congratulations to Gabe for placing 7th in the High School Division at the Winter Combine at CrossFit APEX

SLED


Deadlift (hits a 55# PR)


Back Squat


John, aged 5 and just under 20 kg, is obsessed with doing something overhead. PVC stick, bungee cords and two 2.5kg plates and he gets 22 reps.

Thursday, February 16, 2012


"Cubs"


Tic-Tac-Toe


Check out these box jumps!


SQUAT!!!!


Warm Up:
BIG Jump ropes
Green/Red/Orange races

WOD:
Tabata FUN!

Game:
Tic-Tac-Toe

Thursday, February 9, 2012







CROSSFIT KOP YOUTH ATHLETE OF THE MONTH

FEBRUARY 2012 - DANIELLE

Danielle’s dedication to CrossFit it apparent. She comes to each and every class that she can make and always gives her all to each workout. She works hard to have good form and is an awesome athlete. Danielle always encourages and supports her peers in the class, setting an example for all what it means to be a CrossFitter.

How old are you?
I'm 15 years old.

Do you play any sports?
Yes, I play field hockey, softball, and I run track.

What are your hobbies or favorite things to do?
My hobbies and favorite thing to do is probably bake. I love making sweets!

What job do you think you might want to have someday?
I want to be a personal trainer or a doctor when I grow up.

How long have you been doing CrossFit?
I used to do CrossFit every now and then with my mom when I was 12-14. Recently, I started going regularly.

What CrossFit workout was your favorite so far?
My favorite was probably Annie. I loved working on my double unders and I loved the burning feeling of my abs after doing a lot of sit-ups!

Your Least Favorite Exersize?
My least favorite exercise is probably pull-ups. They seem impossible to me.

What was your favorite moment at CrossFit so far?
My favorite moment so far at CrossFit was getting to the top of the rope. I never thought I would ever be able to do that!

What would you like to get better at in CrossFit?
I would like to become better at pushing through the workout. I tend to stop trying my hardest, so I would like to work on trying harder.

Anything else we should know about you?
I have ran fifteen 5k's and I have ran the Broad Street 10 miler 3 years in a row!

Dip - Shrug - Drop - Stand



CF Kids - "Cubs"




Warm Up:
Run
Agility Ladder

WOD:
Partner workout
3 Rounds for time of:
30 Hang Med Ball cleans
40 Box Jumps
500M Row

Skill:
Wall ascent

Monday, February 6, 2012

video

Chloe does some Squat Therapy!




Warm Up:
Med Ball Clean
Simon Says

WOD:
12-9-6
Ring Rows
Front Squat
Paralette Dips

Cash Out:
Wall Climb
Cargo Net Climb
Rope Climb

Thursday, February 2, 2012



CrossFit Kids - Cubs

Warm Up:
Agility Ladder

Skill:
Forward Roll

Focus:
Squat

WOD:
5 Jumps
5 Squats
Sprint

Game:
Dodgeball




CrossFit Kids - Steve's Club TEAM Angie

in teams of 3 or 4 complete:

100 Pull-ups
100 Push-ups
100 Sit-ups
!00 Squats