Tuesday, March 31, 2020

Zoom CrossFit Kids

Thanks to everyone who came to our first ever CrossFit Kids class on zoom!  

Kids Quarantine Challenge 3/31/20

Sports day! Pick your sport and then pick an accuracy component like a goal, hoop or target to score as many times as you can n 10 minutes!  #fitkidsstayfit #kidsquarantinechallenge #crossfitkids

Monday, March 30, 2020

Kids Quarantine Challenge 3/30/20

Today’s kids quarantine challenge is another CFKOP daily workout...Family Gone Bad! Complete as many reps as possible over 3 rounds...1 minute at each station. Post your scores and tag us on social media! #kidsquarantinechallenge #fitkidsstayfit #crossfitkids 

Sunday, March 29, 2020

Kids Quarantine Challenge 3/29/20

Today’s kids challenge is the CFKOP daily at home WOD, “Annie”! Share your score to comments and tag us on social media. 

Saturday, March 28, 2020

Calling all kids! We will be hosting two 30 minute Zoom Classes with Coach Steph next week that are free and open to anyone! Our kids class for ages 5-11yrs (all family members are welcome to participate) will take place on Tuesday at 2pm and our teens class for ages 12+ will be on Thursday at 2pm. Use zoom meeting ID 240-863-5336. 

Kids Quarantine Challenge 3/28/20

Friday, March 27, 2020

Kids Quarantine Challenge 3/27/20

Grab your quarantine buddy for today’s challenge! If you don’t have someone to do it with... no worries! Just do your burpee tabata with a jump over an object you have at home and then then do a plank tabata. Don’t forget to post you score on the comments and tag us on social media. 

Thursday, March 26, 2020

Kids Quarantine Challenge 3/26/20

Today’s kids challenge includes a choice sprint and a single arm push press! If you don’t have a dumbbell...get creative and find something weighted around your house to use. On the push press remember to dip straight up and down, drive through your heals, and lock that arm out overhead! 
You can also make this a partner workout by alternating rounds with a quarantine buddy instead of timing your rest. 

Tuesday, March 24, 2020

Kids Quarantine Challenge 3/24/20

Get out dice for today’s kids quarantine challenge! If you don’t have any...just label pieces of paper 1-6 and pick from a hat.  Post a comment or tag us on a Instagram/Facebook post with your score.

Sunday, March 22, 2020

Kids Quarantine Challenge- 3/22/20

Go for a 30 minute walk (or longer!) with someone from your household. Walk at a brisk pace fast enough that you can carry on a conversation but it’s not easy to. If you have a way to track distance post that as your score or just a photo of you doing it. 

Max distance Broad Jump:
Take as many attempts as you like to find your best standing broad jump distance. Measure from starting line to the back of your heels. 

To get credit towards the in house competition post a comment or tag us on a Instagram/Facebook post. 
#fitkidsstayfit #kidsquarantinechallenge  #cfkids 

Saturday, March 21, 2020

Kids Quarantine Challenge- 3/21/20

Today we have 2 options for our challenge....one for our younger athletes (obstacle course)  and the other for our teens and experienced youth athletes (cfkop home wod

To get credit towards the in house competition post a comment or tag us on a Instagram/Facebook post. 
#fitkidsstayfit #kidsquarantinechallenge #cfkids

Friday, March 20, 2020

Kids Quarantine Challenge- 3/20/20

Kids Quarantine Challenge- 3/20

Shuttle Sprint Ladder  With a continuously running clock perform 1 sprint (10 meters) the first minute, 2 sprints (10 meters) the second minute, 3 sprints the third minute, and so on, continuing to add 1 sprint each minute until you cannot complete the required number of 10 meter sprints in the given minute. * Touch the line for each 10m sprint except the last sprint

If you don’t have a measuring tape 10 meters is about the length of a school bus. 

Score is total rounds successfully completed + number sprints in the last round. 

To get credit towards the in house  competition post a comment or tag us on a Instagram/Facebook post. 
#fitkidsstayfit #kidsquarantinechallenge  #cfkids 

Thursday, March 19, 2020

CFKOP Kids Quarantine Challenge

Calling all CrossFit KOP kids & families (and beyond!) While the gym is closed we are going to be announcing daily workouts and challenges for our youth athletes.
Post scores, and pics or video on your social media (and tag us) or comment on a post. 

This will be a competition with prizes for the most participation! 

#fitkidsstayfit #kidsquarantinechallenge #crossfitkids

Thursday, March 12, 2020


In accordance with the Pennsylvania Governor Tom Wolf's executive order to close all county schools, community centers, gyms and entertainment venues for two weeks, we at CrossFit King of Prussia care about your health and welfare and will be working in accordance with the local government and will be closed effective 3/15/20 until further notice


Warm up:
Dynamic Drills

Skill focus:
Handstand walk 

AMRAP in 12 minutes 
200 meter run 
50ft handstand walk 
1 rope climb 

Cash out:
4 rounds of:
20s on/10s off 
Toes through ring 
Ski erg 
Kids choice-
Box jumps or slam ball 

Tuesday, March 10, 2020


Warm up:
Pizza pie

Skill focus:
Kipping Pull ups

“Kid class Helen”
3 rounds for time of:
4 alley loop runs 
21 kettlebell swings 
12 pull ups*
*Scale to kipping jumping pull ups or kip swings 

Red Light, Green Light

Monday, March 9, 2020


Warm up:
PVC Pass

Skill focus:
Pull ups 

3 Rounds for Time of:
400 meter Run 
21 kettlebell swings 
12 pull ups 


Thursday, March 5, 2020


Warm up:
Agility Ladder

Skill focus:
Overhead squat 


Every minute on the minute for 12 minutes 
Even- 3 overhead squats at a working weight 
Odd- 5-10 strict pull-ups or ring dips & 5-10 dips 

Cash out:
For time 
30 box jumps
30 burpees
60 kettlebell swings 

Tuesday, March 3, 2020


Warm up: 
Obstacle course 

Skill focus:
Dumbbell snatch 

AMRAP in 10 minutes 
6 shuttle sprints 
20 sand bag cleans 
6 shuttle sprints
20 dumbbell snatches 

Musical med balls 

Monday, March 2, 2020


Warm up:
Dynamic Drills

Skill focus:
Sand bag clean

AMRAP in 30 minutes 
400m run 
20 sandbag cleans
800m erg bike 
20 dumbbell snatch 
200m farmers carry