Sunday, November 29, 2020

CFKOP Teens 11/23

For time 
25 cal row 
25 KB swings 
25 pull-ups 
25 slam balls 
25 BBJ 
25 alt DB snatch 
25 walking lunges 
25 thruster DB

CFKOP Teens 11/18

Strength:
Thruster 1-1-1-1-1

Cash out
3 rounds
15 thrusters
15 burpees 

CFKOP Teens 11/11

                                                                             Warm up:

3 rounds of
10 jumping jacks
10 t claps
10 pogo jumps
10 box step ups 

WOD: 
4 rounds for time:
400m row 
15 DB thrusters 
12 box jump overs

CFKOP Teens 11/4

Warmup:
400m run
air squats
shoulder taps
burpees 
jumping jacks 

WOD: 
10 min AMRAP 
10 push jerks 
12 bar facing burpees 
15 wallballs 
Rest 3 mins 
10 min AMRAP 
30 sit ups 
20 air squats 
10 push ups

CrossFit Teens 11/2







Warm up: 

Partner Bike Tabata

WOD: For Time:
50 Double Unders 
30 Bike Cals (or 5:00) 
30 Snatches 
30 Burpees 

*every 2 mins 7 KB swings*

Monday, September 28, 2020

CrossFit Teens 9/28









Warm up: 

3 rounds of 
20 jump ropes
10 air squats 
Bear crawl down and back

Wod: "Kinda Awful Annie"
50-40-30-20-10

Double Unders
Ab-May Sit Ups
5-4-3-2-1
Cleans



Wednesday, September 9, 2020

CrossFit Teens 9/2


 WOD: 

7 rounds 
7 power cleans 
7 Pull- Ups

directly into 

3 rounds of 
15 burpees
30 second plank hold (accumulating)

CrossFit Teens 8/31



Strength:
Push press 3-3-3-3-3

WOD:
500m row
40 KB swings
30 push press @60%
40 KB swings
500m row

CrossFit Teens 8/26

 Wod
Partner AMRAP in 20
Partner 1 runs 400m 
While
Partner 2 completes:
10 DB deadlifts
10 burpees over the DB
30 double unders

Wednesday, July 29, 2020

CrossFit Teens

Warm up:
Socially Distant Rock, Paper, Scissors!

Skill focus: 
Front squat 

WOD:









Wednesday, July 22, 2020

CrossFit Teens





Warm Up:
Mixed Tabata

Skill Focus:
Push Press

WOD:
Push Press 
3-3-3-3-3

then

AMRAP In 11 Minutes
11 Wall Balls
11 Calorie Row
11 Pull ups




Wednesday, July 15, 2020

CrossFit Teens



Warm up: 
Dynamic Drills 

Skill Focus:
Deadlift 

WOD:

Deadlift 

5-5-5-5-5


For time:

21 Deadlifts

50 Double Unders 

21 Slam Balls 

15 Deadlifts

50 Double Unders 

15 Slam Balls

9 Deadlifts

50 Double Unders 

9 Slam Balls 


Thursday, July 9, 2020

CrossFit Kids & Teens Summer Information!


CrossFit Kids classes for under 12 (zoom and in person) will be on break for the rest of July & August. Have an excellent summer break with your families....stay active & safe!

Youth ages 12yrs plus join us for outdoor workouts on the next four Wednesday evenings at 6:45pm.  Classes are open to all. $15 drop in fee. You must pre-register on Mindbody or by sending an email to coachstephvincent@gmail.com.

Monday, July 6, 2020

CrossFit Teens


Warm up:
Row & Dynamic Drills 

Skill focus: 
back squat 

WOD:
Back Squat 
5-5-5-5-5

3 Rounds of 
3 Minute AMRAP 
3 Pull Ups
6 Hand Stand Push Ups
9 Wall Balls 




Zoom Kids


Today's Zoom Kids is at 2pm EST! Join us for some Kettlebell Swings and Holds!

CrossFit Kids
Every Monday/Wednesday at 2pm EST
https://us04web.zoom.us/j/405281035
Meeting ID: 405 281 035


Wednesday, July 1, 2020

CrossFit Teens- Welcome Back!



Warm Up:
Dynamic Drills

Skill Focus:
Power Clean

WOD: 

Power Clean
3-3-3-3-3

then

5 Rounds of
8 Power Cleans
16 Box Jump Overs
Run 200 meters
(Time cap- 15 Minutes)

Zoom Kids


Try out this AMRAP at home or join us at 2pm EST for CrossFit Kids on Zoom!  Increase the height of the object you jump over, each round!

CrossFit Kids
Every Monday/Wednesday at 2pm EST
https://us04web.zoom.us/j/405281035
Meeting ID: 405 281 035



Tuesday, June 30, 2020

Zoom Teens



Our CrossFit teens will take on this 10 minute triplet at 2pm EST on Zoom! Join us today online  or join us tomorrow at the gym! We are offering a FREE socially distanced teen workout at 3:30pm on Wednesday. Spots are limited, please sign up on mindbody or let coach Steph know you would like to reserve your spot. 

TRY A CLASS FOR FREE!
CrossFit Teens (12yrs+)-Every Tuesday at 2pm EST
Meeting ID: 244 670 298



Monday, June 29, 2020

Zoom Kids


Join us at 2pm EST on Zoom for CrossFit Kids or take on "eleven" at home! Our Zoom kids classes are open to ages 5-11yrs...try a class for free!


CrossFit Kids
Every Monday/Wednesday at 2pm EST
https://us04web.zoom.us/j/405281035
Meeting ID: 405 281 035



Wednesday, June 24, 2020

Zoom Kids



Start at one repetition of Deadlift and Box Jump & then add one repetition each round until the clock hits 8 minutes....how far can you climb the ladder? 



Tuesday, June 16, 2020

Zoom Teens


Take on CFKOP's Daily WOD at home or at our CrossFit Teens Class on Zoom, today at 2pm EST!

TRY A CLASS FOR FREE!
CrossFit Teens (12yrs+)-Every Tuesday at 2pm EST
Meeting ID: 244 670 298

Wednesday, June 10, 2020

Zoom Kids



Bring your broomstick for some CrossFit Kids fun today at 2pm EST!


CrossFit Kids- FIRST CLASS IS FREE!
Every Monday/Wednesday at 2pm EST
Meeting ID: 405 281 035




Tuesday, June 9, 2020

Zoom Teens

Join us on Zoom at 2pm EST for CrossFit Teens or take on the benchmark WOD, "Helen" at home!

 TRY A CLASS FOR FREE!
CrossFit Teens (12yrs+)-Every Tuesday at 2pm EST
Meeting ID: 244 670 298

Tuesday, June 2, 2020

Zoom Teens


Teens take on a double 7 minute AMRAPs at 2PM est on Zoom. Join us or do the workout at home!

TRY A CLASS FOR FREE!
CrossFit Teens (12yrs+)-Every Tuesday at 2pm EST
Meeting ID: 244 670 298

Monday, June 1, 2020

Zoom Kids


Starting June off right with some CrossFit Kids; fitness & fun! Join us at 2pm est or try our workout at home! 
CrossFit Kids- FIRST CLASS IS FREE!
Every Monday/Wednesday at 2pm EST
https://us04web.zoom.us/j/405281035
Meeting ID: 405 281 035