Thursday, March 28, 2019
Thursday, March 21, 2019
Build to a heavy single or 1 Rep Max Push Press
3 rounds of
15 Push Press
90 Double Unders
Tuesday, March 19, 2019
Monday, March 18, 2019
At Steve’s Club King of Prussia we provide free CrossFit classes for youth of all ages who otherwise couldn't afford it and/or who are looking for a community and purpose to positively impact their lives.
In addition to classes we provide scholarships to auxiliary strength & fitness programs and leadership camp, cover expenses for competition and purchase equipment and gear for our athletes.
"Steve's Club King of Prussia has affected 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" -Johnathan (Steve's Club Athlete)
Unfortunately the balance on our bank account has been shrinking. If we don’t raise more funds we will not be able to continue to run the program at its current level.
That is why we are hosting Brunch & Brews for Steve’s Club King of Prussia!
Join us on Sunday, April 28th and bring your family and friends! All ages are welcome! Your admission includes a brunch buffet by Wild Radish Caters, Drinks, Live Music, Door Prizes, a Silent Auction, Bar Games and more!
Also check out our new Steve's Club T-shirts and Muscle Tanks! There are 3 ways you can get yours!!
1) Add you shirt order to your purchase when you buy your tickets to Brunch and Brews! https://brewsandbrunchforsc.eventbrite.com
2) Make a donation to our Go Fund Me page in the amount of your shirt order. Please indicate shirt types and sizes in your comment with the donation. gofundme.com/stevesclubkop
3) Email your order firstname.lastname@example.org and then bring/send cash or check made to Steve's Club King of Prussia to CrossFit KOP.
Adult T-Shirts and Muscle Tanks are $25, Kids T-shirts are $20. Links in bio!
ALL PROCEEDS OF TICKET & SHIRT SALES GO DIRECTLY TO STEVE'S CLUB KING OF PRUSSIA!
Thursday, March 14, 2019
Partner AMRAP in 9 minutes
1 alley loop run
10 air squats
1 forward roll
Thursday, March 7, 2019
med ball squat
air squat, strict press, jumping jacks, box step overs
5 rounds of:
3 minute AMRAP
3 Power Cleans
6 Push Ups
9 Air Squats
Rest 1 minute
Tuesday, March 5, 2019
As a class complete the following:
100 Box Jumps
300 Single Unders
200 Air Squats
400 Hula Hoops
Work at any station you choose, once reps are complete the station is closed.
Saturday, March 2, 2019
run, frog jumps, bear crawl, high skip and backwards
dip and drive while standing with back against wall
WOD: AMRAP in ???
5 dip and drive
5 swim on the belly (hold arch and move arm in circles)
3 -5sec toe touch holds
Modified dodgeball- coach tries to get ball to touch kids leg while kids run around. If ball touches, kids do 1 burpee to get back in the game.
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