Monday, September 30, 2019

Teens




Warm Up:
Dynamic Drills

Skill Focus:
Hang Power Cleans

WOD:
AMRAP in 20 Minutes with a partner
Sprint 100 meters
8 Hang Power Cleans
4 shoulder to over head
(pick a weight that you wont have to put down)
*Alternate full rounds 

Friday, September 27, 2019

Big & Little WOD









Warm up: 
Med Ball Partner Drills

Skill Focus: 
Push Press

WOD:
AMRAP in 15 Minutes
Partner 1: 
8 Box Jumps
12 Dumbbell Push Press
Partner 2: 
8 Box Jumps
12 Dumbbell Push Press
Run 100 meters together

Game:
Pizza Pie





Thursday, September 26, 2019

Teens




Warm up:
Plate Drills

Skill: 
pull up

WOD:
Every Minute on the Minute for 14 minutes
Even: 2 Front Squat (increasing loads as able)
Odd: 4-6 Pull ups (based on skill level)

Cash out:
AMRAP in 7 minutes
7 Box Jumps
14 Single Arm Dumbbell Push Press

Tuesday, September 24, 2019

Kids



Warm up:
station rotation

Skill focus: 
push press

WOD:
10 to 1 Assault Bike Calories
1 to 10 Dumbbell Push Press

Game:
Kids Choice

Monday, September 23, 2019

Teens





Warm Up: 
Dynamic Drills

Skill Focus:
Kettlebell Snatch

WOD:
10 Rounds for Time of-
10 kettlebell snatches
3 Deadlifts
3 Burpee
2 Alley Loop Runs

Thursday, September 19, 2019

Teens



Warm up:
Box Drills/Run

Skill:
Pressing

WOD:
Find a heavy set or Max for 
Push Press + Push Jerk

Cash Out:
AMRAP in 11 Minutes
11 Push Jerks (light)
11 Box Jumps (high)

Tuesday, September 17, 2019

Kids





Warm up:
Med Ball Toss

Skill focus:
heavy ball loading

WOD:
14 rounds for time with a partner-
2 Alley Loop Sprints
7 Heavy Ball Over Shoulder
*alternate full rounds

Game:
Ropes & Rings

Fall Classes & Programs!







Fall Class Cancellations

There were be no youth classes on the following days due to holidays and events: 

Thursday, October 31st- Teens & Kids 
Saturday, November 23rd- Preschool 
Thursday, November 28th- Teens & Kids 
Saturday, November 30th Preschool

Monday, September 16, 2019

Teens





Warm up:
Kettlebell/Run Rotations

Skill Focus:
Barbell Cycling

WOD:
7 rounds-
On a 2 minute clock 
Run 200 meters
5 touch & go Power cleans
rest 1 minute
* record time for each round

Thursday, September 12, 2019

Teens



Warm up:
Med ball Drills

Skill Focus: 
Power Snatch

WOD:
For time-
30 Wall Balls
10 Power Snatch
5 Chest to Bar Pull-ups
10 Wall Balls
10 Power Snatch
5 Chest to Bar Pull-ups
10 Wall Balls
10 Power Snatch
5 Chest to Bar Pull-ups

Monday, September 9, 2019

Teens






Warm up:
med ball drills

Skill focus:
Back Squat

WOD:
12 rounds for time of
1 Back Squat (Heavy/75-80% of 1RM)
5 Burpees

Thursday, September 5, 2019

Teens





Warm Up: Dynamic

Skill Focus: Rowing

WOD:
5 Rounds of-
On a five minute clock complete
350m/400m Row
15 Kettlebell Deadlifts
10 V-ups

Tuesday, September 3, 2019

Kids


Warm Up:
Beach Ball Blitz
(the color your left hand, lands on when you catch the beach ball indicated the warm up exercise)

Skill Focus:
Jump Rope

WOD:
"Dice Roll Terrific 20"
Each exercise of the classic CrossFit WOD, the Filthy 50 is assigned a number on the die. Athletes complete 20 reps of each exercise, order is indicated by roll of the dice.  If all exercises for the assigned number are completed, roll again! 

Game:
Kids Choice

Fall Youth Programs!


SPECIAL EVENTS 

 FREE KIDS DAY!
Sunday, October 20th- 2:30pm 
Youth ages 3-17 are invited for fun, games and fitness! 

BIG & LITTLE WOD 
Friday, September 27th at 6:00pm 
A special CrossFit Class designed for an adult and child (ages 7-17) to do together. 

CROSSIT TEENS SKILL SATURDAYS 
Saturday, October 12th & 19th 11:30am 
Skill clinic and workout for teens with a focus on CrossFit gymnastics skills. 

THANKSGIVING DAY AMAZING RACE 
Thursday, November 28th at 8:30am 
A team scavenger hunt race through the streets around CrossFit King of Prussia that families can do together (ages 7+) 

HALLOWEEN WOD 
Saturday, November 3rd
Preschool (3-6yrs)-9:00am Kids (7-12yrs)-9:30am 
Halloween themed classes for preschool and kids!

STRENGTH & SPORTS PERFORMANCE 

YOUTH STRENGTH & WEIGHT LIFTING 
Ongoing- Monday/Thursday 4:30pm 
Strength and weight lifting class for 5th- 12th graders 

ELEMENTARY LIFTERS 
Starts October 1st- Tuesday 5:30pm 
8 week Introduction to the Barbell lifting technique for 3rd-6th graders.

SPORTS PERFORMANCE CLINIC 
Starts October 1- Tuesday 6:30pm 
8 week program for 7th through 12th graders to prep for winter sports by building full body strength, stability and power. 

ONGOING CROSSFIT KIDS CLASS SCHEDULE  


CrossFit Preschool (ages 3-6) -Saturday at 9:00am 
CrossFit Kids (grades 1st-6th)- Tuesday 4:30p/Thursday 6:30pm 
CrossFit Teens (grades 7th-12th)- Monday/Thursday 5:30pm 

First class is always free! 


Email us at Crossfitkop@gmail.com to schedule your first class