Kids

Skill:

Wall Walks/Plank Holds

WOD:

30 seconds of work/30 seconds rest at each station

Wall Walks

Box Jumps

Jump Rope

Wall Balls

Repeat 3 times.

Cash out:

Gymnastics Rings Skills

Teens

Warm Up:

Agility Ladder Drills

Skill Focus:

Bench Press

WOD:

Test Day!

"Lynne"

5 rounds not for time

Max Reps Bench Press 

immediately followed by Max Pull Ups

Kids

Warm up:

Freeze Tag (freeze in Bottom of squat, plank, stand on one foot...etc)

Skill Focus:

Deadlift

WOD:

AMRAP in 1 minute of each exercise followed by 1 Minute rest

Kip Swings

Sit Ups

Deadlift

Jump Rope

Box Jump 

Burpee

Game:

Kids Choice

Teens

Warm Up:

Dynamic Drills

Skill Focus:

Double Unders

WOD:

For time 

10 Chest to Bar Pull Ups 

20 Toes to Bar

30 Deadlift (medium)

100 Double Unders

30 Box Jumps

20 Burpees

10 Cleans (heavy- same as DL)

Kids

Warm up: 

 Alley loop run- Lunges- Alley loop run - Broad jumps- Repeat 

Skill: 

Deadlift

WOD: 

3 rounds for time with a partner

10 Medball passes 

10 alternating squats 

10 relay runs 

Game: 

Tic-tac-toe

Teens

Warm Up:

Med Ball Drills

Skill Focus: 

Sumo Deadlift

WOD:

Test Day!

3 Rep Max Sumo Deadlift

then

5 Rounds for Time of:

8 Strict Pull ups

12 Goblet Squats

24 Situps

Kids

 

Warm Up: 

Build Your Own Obstacle Course

Skill Focus:

Toes to Bar

WOD:

Team Station Rotation in 10 Minutes

Farmers Walk (4 lengths of gym)

AMRAP Toes to Bar 

AMRAP Box Jumps

* Team Rotates by Farmers Walk

Game: 

Move the Castle

Teens

Warm Up:

Dynamic Drills

Skill Focus:

WOD:

Every other Minute Complete 3 Push Press (heavy) and max set push ups

then

Team Station Rotation in 15 minutes

100 Meter Farmers Walk (heavy)

AMRAP Toes to Bar

AMRAP Burpee Box Jump Overs

*Team rotates by farmers walk

Congratulations to Sydney & Johnathan!

Our teen athletes, Sydney & Johnathan competed at the 2018 MidAtlantic Teen Throwdown this weekend at Central Bucks CrossFit.  

It was their first individual competition and we couldn't be prouder of their performances!  They took on 4 challenging workouts in 3 hours, like pros.  

Sydney took 3rd place overall on the Speed clean ladder and Johnathan PRed his Clean at 155lbs!

Floater WOD: 500 meter Row & 3 attempts at Max Snatch in 5 minutes.

Both athletes PRed their 500 meter row time at 2:02.6 (Sydney) and 1:49.5 (Johnathan). Sydney was 4th overall in the row and 5th overall in the snatch.  Johnathan was 6th overall in the row.

Sydney finished 7th place overall and Johnathan 9th overall. 

An excellent performance from both young athletes! 

Steve's Club King of Prussia

This is Johnathan, an athlete at Steve's Club King of Prussia in Pennsylvania. Read his success story.

"I was able to start doing CrossFit almost 2 years ago because of Steve's Club King of Prussia and It has effected my life in many ways. I have not only gotten healthier and stronger but I have also learned if I work hard, I am able to reach goals I wouldn't have thought possible. Because of Steve's Club I have had the opportunity to compete in weightlifting meets, the CrossFit Open, and Teen Competitions. I also got to go to Leadership Camp last summer where I got to meet friends from all over the country that like to workout and lift like I do. I am thankful for Steve's Club because of people I have gotten to meet. I have made so many friends. The kind of people I am around at the gym, make me better. Participating in CrossFit has also made me less shy. I am not afraid to speak to new people and I have been able to make more friends at school. I am truly grateful for everything Steve's Club and CrossFit has done for my life."

CLICK HERE to see the 

Steve's Club National Program's Annual Report

Our chapter of Steve's Club; Steve's Club King of Prussia provides free CrossFit classes and weightlifting programs for local disadvantaged youth. Through your support not only are they able to attend our programs, but we also provide assistance for competitions, meet registrations, travel expenses, Steve's Club Leadership camp registration, purchases of equipment and gear for our kids. 

 Steve's Club King of Prussia will be our 

check in for charity May 2018 through September 2018! 

 Please check in on social media at the gym and use the hash tags #checkinforcharity and #isupportstevesclub and consider pledging your own donation of a certain amount per every check in we receive (or give a one time donation or specific monthly amount) On average we receive anywhere from 200-350 check ins each month, lets increase that number!! Donations are tax deductible! 

CLICK HERE to make your pledge to 

 Steve's Club King of Prussia!

Teens

Warm Up:

Dynamic Drills

Skill Focus: Pull ups

WOD: 

Test Day!

"Helen"

3 rounds for time of:

400 meter Run

21 Kettlebell Swings (light)

12 Pull ups

Cash Out:

4 rounds not for time

12 Ring Rows

8 Ring Dips

Kids

Lesson: 

What is CrossFit?

Warm up:

Station Rotation

Skill Focus:

"Legs, Back, Pull! (Rowing)

WOD:

Partner AMRAP in 10 minutes

10 Air Squat

10 Dumbbell Snatch Right

10 Dumbbell Snatch Left

* One partner completes one round, the other partner rows

Game:
Races!

Teens

Warm Up: 

Dynamic Drills

Skill Focus:

Rowing

WOD:

4 Rounds (not for time)

5 Strict Pull Ups

Max Plank Hold (Test Day!)

then 

4 Rounds for time:

250 meter row

20 Pistols

20 Dumbbell Snatch (light)

Teens

Warm up:

Dice Knock Out!

Skill Focus: Overhead Squat

WOD:

Test Day!

3 Rep Max Overhead Squat

then

AMRAP in 12 Minutes

1 Squat Snatch (heavy)

3 Clean & Jerks (same weight as snatch)

30 Double Unders