W.O.D. 9.30.14

We have been working hard on our Front and Back Squats for two months.  Today is the day to re-test the Front Squat.  We will retest Back Squat on Thursday. You are welcome to come to any open strength class this week to re-test too!

Work up to and post a new 1 RM Front Squat

Compare to (9.8.14)

Community Notes:
Join us on Saturday at 9/10AM for our Surprise Birthday WOD, friends and family are welcome.  This is a FREE workout.

“If you judge people, you have no time to love them.” 
 ― Mother Teresa


W.O.D. 9.29.14

Happy Birthday CrossFit KoP

...from the FAC
 ...to ATLAS


It was 6 years ago today we became an official CrossFit Affiliate! 

Join us on Saturday at 9/10AM for our Surprise Birthday WOD, friends and family are welcome.  This is a FREE workout.

3 rounds for time of: 
Run 400 meters 
21 Hang power snatch 75/115#
12 Chest-to-bar pull-ups

"Start where you are. Use what you have. Do what you can."
-Arthur Ashe


Yep that's in a Metcon!

Fall has arrived, we have a few notes

...and we are sorry to say our specialty programs are coming to an end until next Spring.  This week (Tuesday 9/30 and Thursday 10/2) are our last Boot Camp and CrossFit Endurance classes.  We hope to see you all in our regularly scheduled CrossFit classes which occur at the same time.  

We will be running a few specialty running clinics and boot camp classes throughout the fall and winter, stay posted to the blog and our Facebook page.

Local Seminars:
We are hosting the next Level 1 Seminar on November 22nd and 23rd. 
Click here to register and attend at CrossFit King of Prussia.


We are hosting a Level 2 Seminar on December 20th and 21st. 
Click here to register.


W.O.D. 9.28.14

 Girls on Girls Throwdown, our Ladies...in action

For time
Row 2000 Meters
30 Pistols
30 Power Cleans (135/205#)

“I'm a greater believer in luck, and I find the harder I work the more I have of it”
― Thomas Jefferson


W.O.D. 9.27.14

Congratulations to the CFKoP ladies who competed at the Girls on Girls 3 throwdown at CrossFit Harmony! 
Congrats to Jill and Diane (and Mark C) who rode...LOTS of miles today in the MS bike race

Front Squat:
1x5 @60% of your 1RM
1x5 @65% of your 1RM
1x5 @70% of your 1RM
1x5 @70% of your 1RM


Max Muscle Ups in 10 Minutes

record total reps or use this for skill or strength in the Pull-up or Dip...

Community Notes:
There will be NO competitors class today at 7AM.

"The secret of getting ahead is getting started."
-Mark Twain

Running Form & Efficiency

Join Tim Pappas for this 90 minute clinic designed to give you the information you need to improve your running form and efficiency. 
Tim is a USA Track & Field Coach, Certified Pose Coach and has CrossFit Level 1 & Endurance certificates. 
In addition Tim is an accomplished triathlete who has competed in over 60 triathlons ranging from sprint and olympic distance races to half-ironman and ironman races. 
The clinic will address...
...uses of the proven POSE running method featuring techniques and drills.
...the most common running related injuries such as Plantar Fasciitis, Shin Splints, and "Runners Knee" and what causes them/prevents them.
...why interval training and speedwork will improve general fitness and CrossFit Performance.
...how to train for your first 5k
...and more!

Click here to sign up
Registration:  $30 per person ($25 for CFKOP members)


W.O.D. 9.26.14

Teams of 3: 
100 Deadlifts (135, 95#) 
80 Hang Power Cleans (135, 95#) 
60 Front Squats (135, 95#) 
40 Jerks (135, 95#) 
20 Thrusters (135, 95#)

One athlete works at a time.

Every minute on the minute, stop where you are and all three athletes complete 5 burpees.

“The difference between ordinary and extraordinary is that little extra.”
― Jimmy Johnson


W.O.D. 9.25.14

150 Wallballs for time (14/20 to 9/10 ft)

Cash out:
Work on your Pull-ups (strict, kipping, butterfly, L-sit)- Athletes Choice

“If people knew how hard I had to work to gain my mastery, it would not seem so wonderful at all.” ― Michelangelo


W.O.D. 9.24.14

800 Meter Run
30 Push Press (95/135#)
30 GHD Sit-ups
800 Meter Run

“Don't wish it were easier. Wish you were better.”
― Jim Rohn


W.O.D. 9.23.14

3 Rounds for time of:
500 Meter Row
10 Chest to Bar Pull-ups
10 Handstand Push-ups
10 Hang Power Cleans (125/185#)

“The three great essentials to achieve anything worthwhile are, first, hard work; second, stick-to-itiveness; third, common sense.”
― Thomas A. Edison


W.O.D. 9.22.14

Back Squat: 
1x10 @65% of your 1RM 
1x10 @70% of your 1RM 
1x8 @80% of your 1RM 
1x8 @85% of your 1RM


"Widow Maker"
AMRAP in 12 Minutes
5 Burpees
10 Box Jumps (20/24#)
20 Double Unders

Community Notes:
This will be our last week of working at percentages of our Back and Front Squats then we will retest in the last week of September/first week in October. 

"The will to win, the desire to succeed, the urge to reach your full potential... these are the keys that will unlock the door to personal excellence."