Thursday, April 30, 2020

Kids Quarantine Challenge 4/30/20

Use any flat and stable surface to hold your body up and legs out in front like an L for as long as you can.  If you aren't strong enough yet to keep your legs up; just do the hold with bent knees!

Wednesday, April 29, 2020

Zoom Kids


Kids Quarantine Challenge 4/29/20


How many burpees, lunges and push press can you do?  This workout will take a total of 12 minutes and your score is the total number of reps you complete of the exercises.

Tuesday, April 28, 2020

Zoom Teens


Kids Quarantine Challenge 4/28/20


Make sure you go all out on your sprints for today's challenge! Run as hard and fast as you can, and during your rest take deep breaths preparing for your next max effort.

Monday, April 27, 2020

Zoom Kids


Kids Quarantine Challenge 4/27/20


Try this 10 minute AMRAP Workout for today's challenge! If you don't have a jump rope do penguin jumps. And if you don't have a Kettlebell, swings can be done to shoulder height with a dumbbell or an odd object from around the house. 

Friday, April 24, 2020

Kids Quarantine Challenge 4/24/20


How far can you jump? Starting from standing, jump with two feet for distance! Measure from starting line to the back of your heels where you land. 

Thursday, April 23, 2020

Kids Quarantine Challenge 4/23/20


Take on the CrossFit Kids version of CFKOP’s daily WOD for your quarantine challenge today! 

Wednesday, April 22, 2020

Zoom Kids


Kids Quarantine Challenge 4/22/20


Use dumbbells or objects from around the house to do 5 sets of 10 shoulder presses, after each set do 10 burpees as fast as you can! Remember feet under your hips, elbows pointing forward, belly tight & press the sky!

Tuesday, April 21, 2020

Zoom Teens

Warm Up:
This or That

Skill Focus:
Push Up

WOD:
4 Rounds of
4 Minute AMRAPs:
5 Reverse Burpee
10 Push Ups
15 Kettlebell Swings
Rest 2 minutes in between rounds

Game:
CrossFit ABCs

Kids Quarantine Challenge 4/21/20


Draw a line, find a crack or use a small object. Hop over side to side as many time as you can without stopping! 

Monday, April 20, 2020

Zoom Kids


Kids Quarantine Challenge 4/20


Today's Challenge is the third workout of CrossFit's Support Your Local Box Fundraiser!  If you don't have dumbbells use an object from around the house for your deadlifts and thrusters.  

Thursday, April 16, 2020

Kids Quarantine Challenge 4/16/20


How long can you hold a handstand? Today’s challenge is a max handstand hold. You can do it on the wall or freestanding or sub a high plank or pike hold instead. 

Wednesday, April 15, 2020

Tuesday, April 14, 2020

Zoom Teens 4/14/20


Warm up:
Mixed tabata 
Dynamic stretching 

Skill focus:
Power Clean

WOD:

Game:
CrossFit Hang Man 

Kids Quarantine Challenge 4/14/20


There's all kinds of objects around the house to deadlift...bags of dog food, backpacks full of books, laundry baskets, etc.  Get creative and show us what you use! Remember to keep your back flat, arms long, check tall and your heels down.

Monday, April 13, 2020

Zoom Kids


Kids Quarantine Challenge 4/13/20


Today's Challenge is the second Support Your Local Box Fundraiser Workout with a scaled version for younger athletes!  No Jump Rope? Do jumping jacks, tuck jumps or penguin jumps instead! #kidsquarantinechallenge #fitkidsstayfit #crossfitkids @crossfitkop

Saturday, April 11, 2020

Family Easter Workout





Kids Quarantine Challenge 4/11 & 4/12/20


Have some fun & get a workout too! Take on the Kids Quarantine Egg Hunt Workout with your family and join us for a special Family Easter Workout on Saturday at 2pm! 

Meeting ID:975-183-242


Friday, April 10, 2020

Kids Quarantine Challenge 4/10/20


Today's Kids Quarantine Challenge is a version on the CFKOP daily WOD for today!  Use a Barbell, Kettlebell, Dumbells, Medball or any household object for your deadlifts. Remember to keep your heals down, your chest tall, your arms straight and your back flat!

Thursday, April 9, 2020

Home School Gym Class!

Schools are closed indefinitely, but GYM CLASS goes on! We are now offering home school gym classes to keep your kids moving, engaged and interacting with peers! 

Elementary School Age Classes on Monday/Wednesday at 2pm 
Middle/High school age classes on Tuesday at 2pm.








Kids Quarantine Challenge 4/9/20


Our Kids Quarantine Challenge for the day is a Side Plank Tabata! Download a tabata timer app or use any timer to complete the challenge.  If staying up on your arm is too hard you can scale by resting on your elbow.

Tuesday, April 7, 2020

Zoom Teens

Warm up:
Mixed Tabatas & Dynamic Stretching

Skill Focus:
Press Series

WOD: 

Game:
Scavenger Hunt!

Zoom Family Easter Workout

Get the whole family together at the computer, phone or tablet for some Easter Fitness Fun! Participation is free and open to all!

https://us04web.zoom.us/j/975183242
Meeting ID: 975-183-242

Kids Quarantine Challenge 4/7/20


Monday, April 6, 2020

Zoom Kids



Kids Quarantine Challenge 4/6/20

Support Your Local Box Fundraiser- Week 1 Workout

The Support Your Local Box Fundraiser is a CrossFit event for the benefit of CrossFit affiliates affected by COVID-19 around the globe. The temporary closures and distance between us cannot keep this community apart. Affiliates around the world have demonstrated this through their actions over the past few weeks. Now, the entire CrossFit community has an opportunity to come together in support of our affiliates.

EVENT FORMAT
Over a three-week period, CrossFit will release three classic and accessible workouts that can be performed by participants of any ability level. Everyone who participates will have their name displayed on the community leaderboard and will be able to create smaller leaderboards among friends, family, and other members of their affiliate using leaderboard hashtags. 

Registration will take place on games.crossfit.com/open beginning on or before Wednesday, April 1, and will remain open for the duration of the competition. The first workout will be released on Friday, April 3.

HOW TO GET INVOLVED
Anyone can participate in the Support Your Local Box Fundraiser. Payment is not required. We understand that many face financial difficulties at this time and want everyone to have the opportunity to participate without barriers. Your participation is, in itself, a strong form of support and encouragement to the affiliate community. 

When you register, you will have the option to select a contribution amount ranging from $20 to $1,000 or participate at no cost. Participants can also select the affiliate they would like to receive their contribution. When the competition closes, the proceeds will be distributed to affiliates in accordance with their roster of supporters. CrossFit, Inc. will distribute all registration funds to the designated affiliates.


HOW TO CONTRIBUTE 
Every CrossFit affiliate, trainer, and participant has been impacted by COVID-19, but we recognize some gyms will have greater needs than others in the coming weeks and months. All participants can use social media to direct and encourage contributions to their own affiliate or another affiliate in the community that needs our help. This is also an opportunity to rally family and friends to participate in this accessible event.

Support Your Affiliate: If your affiliate is in great need, select your affiliate in the registration process to have your registration pass directly to your box. 

Support a Box in Need: If your affiliate is in a relatively strong position, this is an opportunity to support those less fortunate by partnering with a box or boxes in the hardest hit areas and channeling aid to them.

Find a Box: If you’re new to CrossFit, would like to participate and contribute, but don’t know which box to support, you can use the map to find a box near you or in your hometown.

For all of us, this is also a chance to share the benefits of CrossFit with friends and family. Not only do we have an opportunity to raise funds for affiliates and trainers in need, but we can use this charitable event to bring CrossFit into the garages and living rooms of our loved ones. We encourage everyone to share the free and accessible scaled versions of the event workouts with those in their lives for whom this could be an entry point into improving their own fitness and health as part of the global CrossFit community.

Friday, April 3, 2020

Zoom Class Schedule!




Our ongoing Zoom Class Schedule starts on Monday! We are offering free classes for kids ages 5-11yrs on Monday/Wednesday at 2pm and for teens ages 12years+ on Tuesdays at 2pm. No CrossFit experience needed, all are welcome! 

Kids Quarantine Challenge 4/3/20

Put on those sneakers and let’s go run! Try to maintain or increase distance on the timed sprints over the 3 rounds. 

Thursday, April 2, 2020

Zoom CrossFit Teens

CrossFit Teens class on Zoom! 

Warm Up:
Broomstick Drills

Skill Focus:
Push Press

WOD:


GAME:
Pick-A-Number

Kids Quarantine Challenge 4/2/20


Skill day! How high can you jump? Post scores to comments and tag up on social media.