Tuesday, January 29, 2019

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
Share the Facebook Event

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
Share the Facebook Event

Check out what other youth programs we are offering  HERE

Monday, January 28, 2019

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




Friday, January 25, 2019

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
Share the Facebook Event

Check out what other youth programs we are offering  HERE


Thursday, January 24, 2019

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




Tuesday, January 22, 2019

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.

Check out what other youth programs we are offering  HERE

Monday, January 21, 2019

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!









Friday, January 18, 2019

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!

Thursday, January 17, 2019

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. 


Monday, January 14, 2019

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)


Thursday, January 10, 2019

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)

Tuesday, January 8, 2019

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!

Monday, January 7, 2019

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)





Saturday, January 5, 2019

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

Thursday, January 3, 2019

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