5.24.2017

W.O.D. 5.25.17

Clean and Jerk
1-1-1-1-1-1-1

Cash out:
10 Parallette shoot-throughs
20 Burpees
30 Pistols (alternating)

Community Notes:
Join us on Memorial Day at 10AM for "MURPH". We will also be running a CrossFit Kids class at the same time and offer FREE BABYSITTING!

Quote:
"Every great story on the planet happened when someone decided not to give up, but kept going no matter what."
-Spryte Loriano

5.23.2017

W.O.D. 5.24.17

All for time:
3 Rounds of:
50 Double Unders
10 Overhead Squats (95/135#)

rest 5 minutes, then:

5 Rounds of:
3 Bar Muscle Ups
20 Kettlebell Swings (35/53#)

Community Notes:
Join us on Memorial Day at 10AM for "MURPH". We will also be running a CrossFit Kids class at the same time and offer FREE BABYSITTING!

Quote:
"Hard work beats talent when talent doesn’t work hard." 
-Tim Notke

5.22.2017

W.O.D. 5.23.17

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

TEST DAY-RECORD RESULTS
"Holbrook" 
 Ten rounds, each for time of: 
75/115 pound Thruster, 5 reps 
10 Pull-ups 
100 meter Sprint 
Rest 1 minute

(CLICK HERE to compare to 2.27)

Community Notes:
There will be NO Yoga tonight at 5:30 PM. It will return to its normal schedule next week.

Quote:
“Typically the worlds best athletes are minimalists when it comes to their training. They work hard and fast with few exercises. They master the fundamentals and work with them for years. This is the secret that no one wants to hear.”
- Greg Glassman, Founder of CrossFit

5.21.2017

W.O.D. 5.22.17

#shittyrectangle boot camp

Deadlift
5-5-5-5-5

Cash out:
9-15-21
2-fer Wallballs (14/20#)
Deadlifts @ 50% of your 5 RM

Quote:
"When you want to succeed as bad as you want to breathe, then you’ll be successful." 
-Eric Thomas

5.20.2017

W.O.D. 5.21.17


RYAN
Firefighter Ryan Hummert Maplewood, MO Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call.He is survived by his parents Andrew and Jackie Hummert. 

Five rounds of: 
7 Ring Muscle-ups 
21 Burpees 

Each burpee terminates with a jump one foot above max standing reach. 

Quote:
Set your goals high, and don't stop till you get there. 
—Bo Jackson

5.19.2017

W.O.D. 5.20.17

Partner WOD:
AMRAP in 7 Minutes
5 Chest to Bar Pull-ups
10 Hang Power Clean and Jerks (75/115#)
rest 2 minutes 
AMRAP in 7 Minutes
5 Squat Snatch (75/115#)
10 Kettlebell Swings (53/70#)

(Partner 1 completes one round then Partner 2 completes a round....etc)

Quote:
Persistence can change failure into extraordinary achievement.
— Matt Biondi

5.18.2017

W.O.D. 5.19.17









TEST DAY-RECORD RESULTS

Filthy Fifty 
 50 Box jump, 24/20 inch box 
50 Jumping pull-ups 
50 Kettlebell Swings (35/53#) 
Walking Lunge, 50 steps 
50 Knees to elbows 
50 Push press, 45/35 pounds 
50 Back extensions 
50 Wall ball shots, 20/14 pound ball 
50 Burpees
50 Double Unders
Quote:
One man practicing sportsmanship is far better than 50 preaching it. 
— Knute Rockne

5.17.2017

W.O.D. 5.18.17




Steve is almost 71, he has been training at CrossFit King of Prussia for 8 years. I have told this story multiple times (at many CrossFit Level 1 seminars during the squat lecture; when we talk about how functional the squat really is) when he started he couldn't even stand up and sit down to a chair without help. In the last two weeks he set a personal record on the squat (to depth) 137.5# and on the deadlift 270#. He wrote this email to his son Kit @fattykins who walked him through CFKoP's doors in 2009. I'm honored to have Steve @sazjr7 as such a consistent athlete and friend, he has taught me more than I have taught him. Keep #health at the top of your list. #cfkop #raisethebar #mastersathlete
#crossfit

AMRAP in 12 Minutes:
40 Calories Row
30 Calories Bike
20 Power Cleans (125/185#)

Quote:
Sportsmanship for me is when a guy walks off the court and you really can't tell whether he won or lost, when he carries himself with pride either way. 
— Jim Courier

Photos:







5.16.2017

W.O.D. 5.17.17

21-15-9
Dumbbell Snatch (50/80#)
Ring Dip

Community Notes:
Join Shawna tonight at 5:30PM in the Annex Upstairs for Mobility class. 

Quote:
"Winning is not a sometime thing, it is an all the time thing. You don’t do things right once in a while. You do them right all the time." 
— Vince Lombardi

5.15.2017

Summer Intern


Welcome to Lauren! We are so happy to have her as our summer intern!

My name is Lauren Close, I graduated from Eastern University two weeks ago with a bachelors degree in Exercise Science and a minor in Entrepreneurial Studies - which was spurred on due to my love for CrossFit and hopes of one day owning my own  gym. 
I joined CrossFit in October of 2014 and because of the constant skills and techniques to work on and the unbeatable community, I have been hooked ever since! 
As Aimee's newest intern I have to admit, cleaning is one of my favorite hobbies - with a barbell and with paper towels and windex. But outside of the gym I love slow walks with my roomies, admiring dogs in a very obsessive way, and getting to know as many people as possible without being creepy.
I have loved being a part of CrossFit KOP's community for the past few years and I am so excited to meet even more of you through this opportunity this summer!

Mobility - May 17th 5:30PM


Don't Miss Lacrosse Ball Mobility Class- Mark your calendars for Mid May!

The class will start with basic stretches, just to warm up. Then we will use the lacrosse ball to focus on the back, shoulders, hips, calves, ankles and feet for the rest of the class. At the end of the class, you can focus on something specifically for YOU and still make it to the 6:30PM on time. 

Join Shawna on May 17th, at 5:30PM in the Annex Upstairs!