Sunday, January 29, 2012

Obstacle Course

Single Under Annie
Single Under & Sit Ups

Athletes working in Double Unders did 10 attemtps at the top of every round.

Cash Out:
500 M Row

Best row time of the day, Will with 1:51!

Thursday, January 26, 2012

Squat Potato


Equipment Wars

Teams fight to be the team with the least amount of equipment on their side at the end of 1 minute rounds.

CrossFit Kids - Cubs:

Sunday, January 22, 2012

Warm up:
Partner Med Ball Madness

Med Ball Hang Cleans

5 Med Ball Hang Cleans
Overhead Walking Lunge with Med Ball (5 Mats)
5 Burpee over Med Ball

Cash Out:
Med Ball Toss Races

A big CrossFit Kids Welcome to Conner, Josh, Ashton and Sydney!

Thursday, January 19, 2012

Danielle and Muscles max out on Swings

Skill: Knees to Elbows

WOD: Grounds

3 Cartwheels
10 Tuck Jumps
10 Knees to Elbows

CrossFit Kids - Cubs

MLK Day 1.19.12

MLK Jr. Day - We did a workout with Steve's Club kids from KoP and Camden. This workout was skyped/telecasted to troops in Kandahar (Kandahar CrossFit), Afghanistan who did the workout along with us. (It was 11pm in Afghanistan) After the workout the kids wrote letters and we will send it all in a care package.

AMRAP in 20 minutes
10 Push Press
10 Kettlebell swings
10 Box Jumps

Click here for more photos.

Sunday, January 15, 2012

Starting in January- each month one Kid from CrossFit Kids or Steve's Club will be selected as athlete of the month. Athletes are choosen based upon their consistant exhibition of our values (adopted from Steve's Club National Program).

Our Values
Integrity: Do the right thing
Respect: Treat everyone well, play fairly
Improvement: Keep learning, growing, and getting better everyday
Teamwork: Help each other, cooperate, be loyal to the group
Support: Encourage and motivate others
Positivity: Have a good attitude, rebound from challenges, believe that you can
Discipline: Work hard, be dedicated, commit to excellence
Character: Strive to be the best you can be
Community: Give back, be a good role model, inspire others
Our first Athlete of the Month is a CrossFit Kid. She comes to CrossFit classes consistenty week after week. She works hard in every workout- completing each and every rep- without complaining. She focuses and form and always tries to get better. Because of her dedication Kate has shown improvement in many different areas. She recently got her first double under and deadlifted 100lbs.

Meet athlete of the Month Kate:

How old are you? 13 years old
Do you play any sports? Field hockey, softball, and lacrosse
What are your hobbies or favorite things to do? Sew, read, making fleece blankets, writing, and drawing

What job do you think you might want to have someday? Historian or history teacher

How long have you been doing CrossFit? 8 months

What CrossFit exersize is your favorite? Dead lifts

Your Least Favorite? Burpees

What was your favorite workout, game or moment at CrossFit so far? Kettle bell swings, lunges, and goblet squats was my favorite workout.

What would you like to get better at in CrossFit? Handstands

Anything else we should know about you? I am a girl scout and I have been since kindergarden and I am working on my silver award. The silver award is the second highest award in girl scout’s, but the highest award that a girl scout Cadette can earn.

Warm Up:
Jump Rope & CrossFit BaseBall

Ring Rows

3 Rounds of 10 Ring Rows, 20 Goblet Squats, 30DU or 60SU

What is Intensity?

Cash Out:
1 minute max atlas stone (or med ball) ground to shoulder

Welcome Greg and Tommy to CrossFit Kids!

Friday, January 13, 2012

Warm UP:
Relay races

Rope Climb

10 Minute AMRAP
at the top of every minute complete 3 Burpees
and then in the remainder complete max DB Push Press


CrossFit Kids Cubs:

Sunday, January 8, 2012

CFKids Steve's Club & Bears

Max repetitions in 3 minutes of each- Prowler Push, Tire Flip, Sled Drag,
with one minute rest between each

Capture the Cone!

Coaches Notes:
Awesome work by all today, including great teamwork during the game! Shout out to high scorers of the day Danielle & Jack with 26 total reps!
Check out this Video!

"We Refuse To Be Another Statistic" by Steve's Club - video [wmv] [mov]

Thursday, January 5, 2012

We love CrossFit!

Flying Push-up and Clapping Push-up Challenge

Cone Wars!

Burpees & Kettlebell Swings

CrossFit Kids - Cubs!

CFKids - Bears:

Teams of Three complete the following for Reps (AMRAP in 10 minutes)
Lunge- Goblet Squat - Kettlebell Swing

Steve's Club CFKoP:

Teams of Three complete the following for Reps (AMRAP in 10 minutes)
Lunge- Burpee - Kettlebell Swing

Cone Wars