9.14.2014

W.O.D. 9.15.14

5 Rounds for time of:
2 Rope Climbs (15ft)
10 Deadlifts (185/275#)

Quote:
"A hero is an ordinary individual who finds the strength to persevere and endure in spite of overwhelming obstacles."
-Christopher Reeve

9.13.2014

W.O.D. 9.14.14



Back Squat:
1x10 @60% of your 1RM
1x10 @65% of your 1RM
1x8 @70% of your 1RM
1x8 @75% of your 1RM

then
10 Rounds for time of:
7 MedBall Cleans (14/20#)
7 Push-ups

Community Notes:
Today's classes will be held in the Annex (110C DeKalb). Meet and park there.

Good Luck to Coach Steph and Diane competing in Charm City Strong Woman Competition in Baltimore today. 

Quote:
"I have to tell you that it's not going to be easy. Take every chance and every opportunity that you can. Don't say 'I can't' or 'I shouldn't' or 'I'm too tired.'"
- Joan Rivers.

9.12.2014

W.O.D. 9.13.14

Congrats to Tim and John who competed in the CMC today!

10-9-8
Push Press (75/115#)
Box Jumps (20/24")
400 Meter Run (after 10-9-8)
7-6-5
Push Press (75/115#)
Box Jumps (20/24")
 400 Meter Run (after 7-6-5)
4-3-2-1
Push Press (75/115#)
Box Jumps (20/24")
 400 Meter Run (after 4-3-2-1)

Community Notes:
Today's classes will be held in the Annex (110C DeKalb). Meet and park there.

Good Luck to Coach Tim Mcc... competing at the CMC (Civilian Military Combine) in Newtown Square today!
Good Luck to Coach Giulia attending the Level 2 Seminar at CrossFit KoP this weekend. She will be developing and honing her coaching skills and advancing them to the next level. If you missed this one, we are hosting another Level 2 in December, click here to sign up.

Quote:
“The road to Easy Street goes through the sewer.”
– John Madden

9.11.2014

W.O.D. 9.12.14










3 Rounds for time of:
Run 400 Meters
Row 500 Meters
21 Burpees

Community Notes:
ALL Weekend Classes on Saturday and Sunday will be held in the Annex, there will be NO preschool kids classes.  We are hosting a CrossFit Level 2 Seminar.

The date has been set for FESTIVUS...our annual holiday party not to be missed. Mark your calendar for the evening of 12/4, it's a Thursday!

Quote:
“Persistence can change failure into extraordinary achievement.”
– Matt Biondi

9.10.2014

W.O.D. 9.11.14


A 9.11. CFKoP original commemorative Team WOD
(teams of 2 athletes will work to complete the work load, one athlete working at a time)
Bear Crawl 500 feet total (down and back 5 times)
100 Step-ups (45#/25#)
100 Sumo Deadlift High Pulls (75#/55#)
100 Step-ups (45#/25#)
Bear Crawl 500 feet total (down and back 5 times)
Buddy Carry 200 feet total (carry down and back twice)
This workout is intended to honor and remind us of the bravery that a firefighter or other hero may have demonstrated on that horrific day. The bear crawls remind us that we may not always be able to walk tall into any situation but that should not deter us from the end goal of helping someone in need. The step-ups remind us of the endless flights of stairs that many brave souls endured in order to help others in need. The sumo deadlift high-pulls remind us of the rubble that needed to be removed in order to save the life of a complete stranger. Finally, the buddy carry will remind us that we are all in this together and that life is the greatest of gifts and it is the only thing worth dying for.
We would like to thank every person that gave their life in service on 9-11-01 and every member of the armed services that continue to fight for our freedoms and safety to this day.
Words will never be enough! Thank you.

Past Results:

Quote:
"Time is passing. Yet, for the United States of America, there will be no forgetting September the 11th. We will remember every rescuer who died in honor. We will remember every family that lives in grief. We will remember the fire and ash, the last phone calls, the funerals of the children." -President George W. Bush, November 11, 2001

Photos:











9.09.2014

W.O.D. 9.10.14

Back Squat:
1x8 @65% of your 1RM
1x8 @70% of your 1RM
1x6 @80% of your 1RM
1x6 @85% of your 1RM

Deadlift
build to a heavy triple

Record top weights for Back Squat and Deadlift


Community Notes:
ALL Weekend Classes on Saturday and Sunday will be held in the Annex, there will be NO preschool kids classes.  We are hosting a CrossFit Level 2 Seminar.


Quote:
Happiness lies in the joy of achievement and the thrill of creative effort.
-Franklin D. Roosevelt

9.08.2014

W.O.D. 9.9.14

 Mobility Classes on Monday 5:30PM, Tuesday 6:30PM and Friday 5:30PM

"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings (70/53#)

Quote:
There is no short cut to achievement. Life requires thorough preparation - veneer isn't worth anything.
-George Washington Carver

9.07.2014

W.O.D. 9.8.14






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

Jackie:
1000 Meter Row
50 Thrusters (45#bar)
30 Pull-ups

Quote:
"Be a yardstick of quality. Some people aren't used to an environment where excellence is expected." -Steve Jobs

Fundamentals of Nutrition

Fundamentals of Nutrition at 5:30PM on Wednesday (9/10) with Coach Laura

This session is FREE for new members going through or recently completed Fundamentals.  $20 for drop ins. 

9.06.2014

W.O.D. 9.7.14


For time: 
95/135 pound Front squat, 10 reps 
1 Wall Ascent (6ft/8ft)
95/135 pound Front squat, 9 reps 
2 Wall Ascents (6ft/8ft)
95/135 pound Front squat, 8 reps 
3 Wall Ascents (6ft/8ft)
95/135 pound Front squat, 7 reps 
4 Wall Ascents (6ft/8ft)
95/135 pound Front squat, 6 reps 
5 Wall Ascents (6ft/8ft)
95/135 pound Front squat, 5 reps 
6 Wall Ascents (6ft/8ft)
95/135 pound Front squat, 4 reps 
7 Wall Ascents (6ft/8ft)
95/135 pound Front squat, 3 reps 
8 Wall Ascents (6ft/8ft)
95/135 pound Front squat, 2 reps 
9 Wall Ascents (6ft/8ft)
95/135 pound Front squat, 1 rep 
10 Wall Ascents (6ft/8ft)

Community Notes:
Don't forget about open gym today from 11AM-1PM! Join us to work on a skill, strength, missed wod or mobility. This is a FREE class for members.

Quote:
"Everybody starts at the top, and then has the problem of staying there. Lasting accomplishment, however, is still achieved through a long, slow climb and self-discipline. "
-Helen Hayes

9.05.2014

End of Summer Party Recap






Thanks to everyone who came out for our End of Summer Party. It was a HUGE success and a lot of fun.  We thank you for brining your friends and family and cannot wait to see you in classes soon!

We raised $300 for our Chapter of Steve's Club King of Prussia. 

The Raffle winners are:
60 minute yoga with Tori Conicello-Emery - Barbara Wilt Zeiss 
Session with Laura Anne -  Elaina Heslin
Session with Giulia Umile- Michelle Bunch 
Session with Tim Pappas- Dave Nichols 
BBC Development - Sarah Schwager 
Unlimited Kids membership - Melissa Whitney 
Session with Stephanie Vincent- Mark Cary 
Free Unlimited Month at KoP - Sarah Schwager  
Session with Keith Bombar- Marci Kudosh 
Session with Paul- Derreck Foreman 
Spot in the performance program - Joy Niemenski Berton 
Session with Jason Lyons- Keith Halpern 
Aimee Lyons - Jill Cardamone