then: Front Squat
5-5-5-5-5 Community Notes:
We have a modified class schedule this Thanksgiving weekclick here for the schedule.
Plus we are offering some special activities you shouldn't miss:
YOGA with Tori on Tuesday at 4:30PM in the Annex.
AMAZING RACE with your coaches (*starts at the box) on Thursday at 8:00AM, this Race/Scavenger Hunt will take you around the streets of Bridgeport in an adventure you don't want to miss. Friends and Family are welcome, this is a FREE class and will certainly be a lot of FUN.
TURKEY TROT with Tim P., it is in Wilson Farm Park and 5k, 3.1 miles and he will run warm ups to. Click here to register.
“We make a living by what we get. We make a life by what we give.”
― Winston S. Churchill
I'm honored to introduce you all to our newest coaches:
Clayton (Clay) and Gordy.
Originally from Wilmington, DE, Clayton has recently moved to the greater Philadelphia area. Being a career Coach, there is nothing more enjoyable than to foster the goals of people around him and share in their success. Witnessing an athlete's emotions when achieving something they never thought possible, is the reward of his hard work. There is no better atmosphere than CrossFit KOP.
Clayton has been deeply involved with the Special Olympics of Delaware for over 11 years as a Coach and "Unified Player". He comes from a classic athletic background of football, basketball, and baseball. He has been a full time CrossFit Coach for almost 4 years and is looking forward to many more as he pursues higher education in his field. Clay couldn't be more excited to be a part of the CF KOP community and is looking forward to the many great experiences ahead.
Gordy grew up in Valley Forge, attending Phoenixville High School and then
on to Bucknell University. He played football, basketball and golf at
Phoenixville, and football at Bucknell, graduating with a Bachelor of
Science degree. Besides these sports, he had a passion for snow skiing,
water skiing, and racquetball. While pursuing a successful career in the
aerospace industry, he played competitive amateur golf and took up running,
having competed in many 5k's and half-marathons. Running was a great
activity to support a heavy travel schedule, as he covered North America for
a British aerospace forging company, for over 25 years. Having retired in
2012, he was looking to reduce the volume of running and was introduced to
Crossfit in March of 2013 by his brother-in-law. In February of 2014, he
earned his Crossfit Level 1 Certification (at Crossfit KoP!), and competed
in the Crossfit Open in March, coming in 27th in his age group after the
Open. After another year of training, he improved to 17th in the world in
his age group in the 2015 Open. This success in Crossfit is the fuel that
drives his passion for the sport, and his desire to share his experiences
with fellow athletes through coaching. He is still playing competitive
golf, is a two-time Sr. Club Champ at Merion Golf Club, and the 2015 Player
of the Year. He is proof that Crossfit can improve your ability in any
sport, at any age (even golf!).
The next time you see these gentlemen in the gym please introduce yourself and welcome them to our community.
"Develop an attitude of gratitude, and give thanks for everything that happens to you, knowing that every step forward is a step toward achieving something bigger and better than your current situation."
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