10.22.2014

W.O.D. 10.23.14


Keith and Jessi from SuperFit Philly 2014

"Kelly"
 Five rounds for time of:
Run 400 meters
30 Box jumps, 24/20 inch box
30 Wall Ball shots, 14/20 pound ball to 9/10ft target

Quote:
“A teacher affects eternity; he can never tell where his influence stops.” 
– Henry Adams

10.21.2014

W.O.D. 10.22.14

 #fristers

Annie
50-40-30-20-10
Double Unders
Sit-ups

then
Front Squat:
1*5 70%
1*5 75%
1*5 80%
1*5 85%

Community Notes: 
Check out a "special" boot-camp on November 8th at 9:00AM, click here to sign up. Weather permitting this will be run out of the Annex. 

Quote:
“Leadership and learning are indispensable to each other.” 
– John Fitzgerald Kennedy

10.20.2014

W.O.D. 10.21.14


Benchmark Day #2--Athletes Choice

Grace
for time
30 Clean and Jerks (95/135#)

or

Isabel
for time
30 Snatches (95/135#)

Quote:
“A teacher affects eternity; he can never tell where his influence stops.” 
– Henry Adams

10.19.2014

W.O.D. 10.20.14

Thank you to the judges, athletes and friends who made SuperFit Philly successful. CF KOP rocks!
Cate and Aimee came in 6th in the F/F RX and Keith and Jessi came in 6th in the F/M RX divisions. 

Fran
21-15-19 
Thrusters (65/95#)
Pull-ups

There is no better benchmark to start with than FRAN!  Depending on class size and athletes you will have a counter for this workout. Benchmark week will run through Sunday the 26th. 

Quote:
We keep moving forward, opening new doors, and doing new things, because we're curious and curiosity keeps leading us down new paths. 
- Walt Disney 

CrosssFit KOP/Bridgeport Barbell Club T-Shirt Idea Contest


Do you have an awesome idea for a T-shirt? Been thinking about that slogan or quote that you'd love to rock?

Submit your idea (no need to draw or draft a graphic -just describe it) for the next CrossFit KOP or Bridgeport Barbell Club T-shirt to crossfitkop@gmail.com or "post to comments" by Friday, October 24th.

One submission per person. If your idea gets printed you will get a free shirt!

10.18.2014

W.O.D. 10.19.14


Deadlift
5-5-5-5-5

Cash out:
Coaches Choice

Quote:
A bend in the road is not the end of the road... unless you fail to make the turn. 
~Author Unknown

10.17.2014

W.O.D. 10.18.14


CrossFit King of Prussia will be CLOSED today for ALL classes and resume our regular schedule tomorrow, Sunday October, 19th. We are hosting SuperFit Philadelphia for the second year in a running, please come out to spectate and cheer on our athletes and those joining us from across the Tri-state area!

If you want to get your WOD in, you can go to CrossFit Harmony at 9:00AM for the daily WOD.  This is FREE for KoP members. 

We are READY for SuperFit

 New Clearance sales at the KoP store!
 Floors are clean...
CFKoP will be closed tomorrow...join us to spectate and wish our competitors good luck!
We will resume regular schedule on Sunday. 

10.16.2014

W.O.D. 10.17.14







For time:
Run 800 Meters
40 Double Unders
20 Sit-ups (GHD or ABmat)
10 Overhead Squats (65/95#)
Rest 2 Minutes
Run 800 Meters
40 Double Unders
20 Sit-ups (GHD or ABmat) 
10 Overhead Squats (65/95#)

Quote: 
Pain is inevitable. Suffering is optional. 
-M. Kathleen Casey

10.15.2014

W.O.D. 10.16.14











3 Rounds for time of:
Row 500 Meters
15 Box Jumps (20/24")
15 Dumbbell Thrusters (30/50#)

Skill:
Cargo Net Climb

Watch:
  Click here to check out the latest ABC news story on a CrossFitting Pregnant woman. Nothing new to CrossFit KoP,  if you missed our Pregnancy blog, Click here to check out the KoP Ladies.

Quote:
“We shall become, or we shall overcome.” 
 ― Anthony Liccione

Class Location Change

Friday evening classes will be held in the Annex. 
The 5:30PM CrossFit will be held in the Annex, 5:30PM Mobility in the Annex Upstairs and 6:30PM Open Strength in the Annex.