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
Tuesday, September 17, 2019
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
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