2010, Steve’s Club National Program has been helping kids BEAT THE
STREETS by providing fitness, nutrition and mentorship to at-risk and
underserved youth. By partnering with CrossFit affiliates nationwide,
SCNP creates a safe haven for kids and teens who need a positive
influence and a supportive environment. Each September, gyms across the
country ban together for a fundraising effort known as: BEAT THE
STREETS. CrossFit King of Prussia has had Steve's Club program since 2011!!!
Please join us on Friday September, 30th in all classes and a special edition at 5:30PM for this workout! Friends and Family are welcome, ALL AGES also welcome. Suggested donation $25.
Our September Check in will also benefit this program. Stay tuned for more details #checkinforcharity #isupportstevesclub
Partner WOD, AMRAP 15min:
One person holding a plate overhead (45/25/10#) while the other person completes:
12 Front Squats (135/95/65#)
Switch partners and continue.
Can't start the movement until the plate is overhead. If plate drops, movement stops.
Score is total # of reps.
* Two athletes per team, any combination of male and female, adult and youth.
* Each athlete must do an equal number of reps.
The team’s score is the total number of repetitions completed in 15 minutes.
Every rep counts, and credit should be given for partially completed rounds.
It is recommended that L1 Trainers and/or experienced CrossFitters judge Rx teams and use the downloadable score sheet, found here.
The thoughts and ideas expressed on this blog and the comments are just that (thoughts and ideas to spur conversation, debate and community). CrossFit KoP and the Coaches associated with it provide information that is of general nature and is provided for educational purposes only. None of the information or services provided by CrossFit King of Prussia is to be taken as medical or other health advice pertaining to any specific health or medical condition that maybe had. The information and services provided by are not a diagnosis, treatment plan, or recommendation for a particular course of action regarding health and is not intended to provide specific medical advice.
World Class Fitness in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.-Greg Glassman