Teens

Kids

The next session of Youth Strength & Weightlifting starts 2/28!

Our young athletes have quickly differentiated themselves from their peers in whatever sports they play. The stability, strength, power production, body awareness and confidence they build through our program maximizes their natural athleticism and in turn their performance.

The program is individualized based on each young persons goals, interests, experience, ability level and age with an emphasis on safe and efficient technique.

Ages: 10-17 years

Cost: $120 (1x week), 160 (2x week)

Date: Thursday & Monday at 4:30pm

Time: 12:30pm

Register HERE

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Check out what other youth programs we are offering  HERE! 

Family Workout!

Our family workout class includes a fun team workout designed for families to complete together! After the workout your family can enjoy free time in the gym to play on our ropes, rings, cargo net, monkey bars, climbing walls and more together.

Ages: All!

Cost: $15 per family

Date: Sun, 2/17

Time: 12:30pm

Register HERE

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Check out what other youth programs we are offering  HERE! 

Teens

Warm up:

Dynamic

Skill Focus: 

Deadlift

WOD:

Test Day!

Deadlift 5RM

then

"Baseline"

500m Row

40 Ait Squat

30 Situps

20 Push Ups

10 Pull ups

Fun & Fitness Fridays!

Get fit while having fun at these hour long CrossFit kids classes that includes fun workouts and lots of extra gym games!

Ages: 7-11yrs

Dates: Friday 2/15 2/22 3/1 3/8

Time: 6:30pm

Coach: Danielle Gambone

Cost: $60

Register HERE

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Check out what other youth programs we are offering  HERE! 

Kids

Warm up: agility ladder 

Skill Focus: thruster 

 WOD: 

AMRAP in ?

10 Dumbbell Thrusters

8 Kettlebell Swings

6 Burpees over the bar

Game: freeze tag

Teens

Kids

 

Warm Up: 

Agility Ladder

Skill Focus: 

Active shoulders!

WOD:

AMRAP in 10 Minutes

6 Shuttle Sprints

30 Second Bar Hang

Farmers Carry (Down & Back)

Game:

Kids Choice

CrossFit Teens Sunday Bootcamp Class!

Get ready for spring sports or just for life in general at these hour long CrossFit Teens Classes focused on metabolic conditioning. No experience necessary.

Ages: 12-17yrs

Dates: Sunday 2/10, 2/17, 2/24, 3/3, 3/10, 3/17

Time: 2:00pm

Coach: Justin Campinelli

Cost: $90

Register HERE.

Share FACEBOOK EVENT.

Check out what other youth programs we are offering  HERE! 

Teens

Warm up: 

Dynamic Drills

Skill Focus:

Deadlift

WOD:

Deadlift 

1 Rep Max

then 

4 Rounds for time with a Team of 3:

450 Meters Assault Runner 

100ft Farmers Carry 

3 Monkey Bar Traverse

100ft Farmers Carry

(1 person working at a time, except for farmers carry which team will all do at the same time)

MLK Day Family & Friends All Ages WOD!

Thank you to all who came out for are All Ages Family & Friends Classes on Martin Luther King Day and to all those who made a donation to Steve's Club King of Prussia!

CrossFit Preschool Superhero Adventure Day!

Superhero Adventure Day!

Saturday, February 16th

2:30-3:30pm

Get your capes and sidekicks ready for a 30 minute Superhero themed CrossFit Preschool Class (Ages 3-6yrs)! Class will be followed by 30 Minutes free play in the gym on our ropes, rings, gymnastics mats and cargo net! 

Superhero costumes are welcome (but not required)!

Register HERE!

Share on FACEBOOK!

Kids

Warm up: 

 Cone Drills 

Skill Focus: 

Stink Bug Push Ups 

 WOD: 

Partner AMRAP in 8 minutes

8 box jumps

10 jump ropes

8 front squats

5 stinkbug push ups 

Game: 

Mossi

Teens

Warm up:

Dodge Ball

Skill Focus:

Rope Climb

WOD:

1 Rope Climb

50 Deadlifts 

1 Rope Climb

40  Front Squat

1 Rope Climb

30 Front Rack Lunge

1 Rope Climb

20 Power Clean

Use a weight that will allow you to string 5-10 reps. 

Teens

Warm up: 

Rock, Paper, Scissors Shoot!

Skill Focus:

Push Press

WOD:

Test Day!

Push Press 3 Rep Max

then

AMRAP in 8 Minutes

5 Push Press (60-70% of today's max)

2,4,6,8,10,12 Burpees over bar (ad two reps each round)

Kids

Warm up:

 Tag! 

Skill Focus: 

waiters walk

WOD: 

Partner AMRAP in 8 minutes 

10 mountain climbers

10 weighted walking lunges

6 burpees

10 waiters walks carry with weight

Game: 

Banana Tag

Teens

Warm up:

Med Ball Drills

Skill Focus:

Pull up

WOD:

4 Rounds for Time

21 Kettlebell Swings (light)

18 Wall Balls

15 Pull Ups 

12 Push Ups

Extra Credit: 

More experienced teens can substitute Handstand Push Up (or scaled version) for Push Ups in the workout

(20 Minute Time Cap)

Kids

Warm up:

Jump Rope Drills

Skill Focus: 

"Dip-Shrug-Drop-Stand" (clean)

WOD: 

AMRAP in 9 Minutes

(solo or with a partner)

10 Clean & Jerks

30 Singles

Game:

Toilet Tag!

Teens

Warm up:

Jump Rope Drills

Skill Focus:

Double Unders

WOD:

Test Day! 

"Max Power Clean"

Then

8 Rounds for time of

Beginner:
5 Clean & Jerks

Intermediate:

1 Squat Snatch 

3 Clean & Jerks

30 Double Unders

(12 Minute Time Cap)

Preschool

Warm Up: 

Sprints, Bear crawl, Bunny Hops, Squats 

Skill Focus: 

Box Jumps 

WOD: 

Obstacle Course 

Climb over tall box 

Climb on top of smaller Box and jump off 

Crawl through hurdles 

10 Squats 

Repeat

(add height to boxes each round) 

Cash Out: 

Max Height Box Jump

Kids

Warm up:

Agility Ladder

Skill Focus: 

Jump Rope

WOD:

3 Rounds with a Partner

15 Single Unders

Bear Crawl Down

Frog Jumps Back

10 Shoulder Press

Game:

Duck Duck Goose

Teens

Warm up: 

Dynamic Drills

Skill Focus: 

Deadlift

WOD:

"Christine"

3 Rounds for Time

500 meter Row

12 Deadlifts (Bodyweight)

21 Box Jumps