Friday, March 28, 2014

CrossFit Teens



20 Minute AMRAP:
200 Meter Run with Kettlebell
10 Goblet Squats
20 Kettlebell Swings
50 M Waiters Walk


Thursday, March 27, 2014

CrossFit Kids

Warm up:
Animals through the agility ladder

WOD:
AMRAP in 8 minutes
1 farmers walk (2 lengths of the gym)
1 sprint (2 lengths of the gym)
10 slam balls

Skill:
Vertical jump

Game:
Musical med balls

Tuesday, March 25, 2014

CrossFit Kids

Warm Up:
Dynamic Stretching/Simon Says

WOD:
21-15-9
Thrusters
Sit ups

Game:
Crossfit War
"Don't drop it"

Sunday, March 23, 2014

CrossFit Kids

Warm up:
Obstacle course

Skillwork:
Row

WOD:
2 min at each station
row
deadlift
burpee
shuttle run
box jump

Game:
What time is it Mr. Fox?

CrossFit Kids

Warm up:
Animal walks

WOD:
Team station rotation
2mins at each station, athletes working at the same time. Score is total reps for the entire team for every station besides battle ropes and row.
Battle ropes
Row
Shuttle sprint
Deadlift
Burpee
Box jump

Game:  
Dodgeball

Thursday, March 20, 2014

CrossFit Teens

Warm Up:
800 Meter Run
Dynamic Drills

Game Day:
3 Rounds of Burpee Dodgeball

3 Rounds of Dr. Dodgeball


Tuesday, March 18, 2014

CrossFit Teens




For Time:
400 Meter Run
25 Burpees
21-15-9 
Squats
Sit ups
Pushups
25 Burpees
400 Meter Run

18 Minute time cap

Cash out:
Broad jump

CrossFit Kids


Warm Up:
Obstacle Course

Skillwork:
Jump Rope

WOD:
3 rounds:
15 kettlebell swings
50 single unders
rest 1 minute

Game:
Freeze tag

Friday, March 14, 2014

CrossFit Kids


Warm up:
Medball fun

WOD:
Team Angie
3 people complete the following with 1 athlete working at a time.
100 pull ups
100 push ups
100 sit-ups
100 squats

Skill:
Deadlift

Wednesday, March 12, 2014

Teens



Partner AMRAP in 15 minutes
5 wall balls
5 push press
5 burpees
One person working at a time. Each person much complete a full round before they switch.

Tuesday, March 11, 2014

CrossFit Kids



Warm up:
Agility practice/dynamic stretching

Skillwork:
Squat

WOD:
5 minute infinity ladder:
wall ball
burpee

Game:
Dodgeball

CrossFit Teens


Skill:
Squat/Wallball

WOD:
Partner WOD:
20 Minute AMRAP 
600 Meter Run
20 Wallballs
20 Burpees

Sunday, March 9, 2014

CrossFit Kids

Warm up:
Jump rope and banded sprints

WOD:
2min AMRAP
10 walking lunges
10 Shoulder Press
rest 1 min
3 min AMRAP
10 squats
10 pushups
rest 1 min
4 min amrap
10box jumps
10 kb swings

Skill:
SDHP
(sumo gorilla and zip up his coat)

Friday, March 7, 2014

CrossFit Kids

Warm up:
Agility ladder and forward rolls

Skill:
Push press

WOD:
Infinity ladder of box jump and push press

Cash out:
Max height box jump

Tuesday, March 4, 2014

CrossFit Kids

Warm up:
Worked on some balance and mobility.
Also the kids chose some warm up exercises.

Skillwork:
Wallballs

WOD:
5 min AMRAP:
10 air squats
1 backwards run
10 air squats
1 forward run
10 air squats 
1 crab walk
GAME:
Volleyball skills: bump, set and serve

CrossFit Kids





Warm up: 
Dynamic warm up

Skill: 
Back squat

WOD: 
With a clock running for 12 minutes complete- 4 minute amrap of hang clean and jerks, 4minutes of rowing, 4 minutes of deadlifts

Elementary Lifters


Elementary Lifters is an introduction to the Olympic Lifts for 7-10 year olds. This 8 week class will introduce your child to the sport of Olympic Weightlifting through basic instruction in the Snatch and Clean and Jerk interspersed with gym games and general fitness fun!

On the last day of class, parents will be invited to come and watch the children demonstrate what they have learned.

When:
Classes will be held on the following Sundays:
April 6, 27, May 4, 11, June 1, 8, 15, 22....from 4:30– 5:30pm

Where:
CrossFit King of Prussia (200 DeKalb Street, Bridgeport, PA) 

Cost:

The registration fee is $110

Coach:

The program will be coached by Stephanie Vincent. Stephanie is a USA Weightlifting Advanced Sports Performance Coach, CrossFit Level 1 Trainer, experienced CrossFit Kids Coach and weightlifter.

Contact:
Stephanie at 610-308-2507 or coachstephvincent@gmail.com.

 Sign UP:
CLICK HERE to register and click here to share the flyer.

Sunday, March 2, 2014

CrossFit Kids

Warm Up:
Bear crawl/box jump/jumping jacks and sprint 3 rounds
WOD:
Mini Cindy
5 ring rows
10 pushups
15 squats
Skill:
Tire Drag
Game:
Miss Fox