Meet the Coaches - Jason

What credentials do you have?
CrossFit Level 1, 2, 3 – Certified CrossFit Trainers Board of Directors – CrossFit Kids – CrossFit Weightlifting – CrossFit Powerlifting – CrossFit Mobility – CrossFit Football – CrossFit Gymnastics – USAW Level 1

When and why did you become a coach? I fell in love with CrossFit and I saw how it changed my body. Also, I felt that many people coming into the gym may not be able to relate to Aim due to her level of fitness so with me, we had both ends of the spectrum covered; if I could do it, so could they. Also, as the gym grew, Aimee could not do it all so I stepped up to the plate. I received my Level 1 on Valentine’s Day 2009.

What is the impact you hope that your coaching has on athletes? I am not quick with compliments so when I say good, it really means that it was great. I hope that people appreciate the technical aspect of my coaching and I hope that everyone has a good time…whether they are laughing with me or at me, I don’t care as long as they are having fun.

What hobbies and interests do you have outside of the gym? Work is a pretty time consuming interest. In all seriousness, I love spending time with my family…they mean the world to me and I would step in front of a train for them. When not with them, I kind of have a thing for Pearl Jam and that thing may be synonymous with an obsession. I have seen them 130 some times. I am also extremely actively involved in my Fraternity as an alumni volunteer.

What did you do/or do you do for a career outside of coaching? I manage a high performance plastic business that is sold most exclusively into the aerospace industry. My degrees are in engineering so never stop learning new skills.

What are your goals and interests as an athlete? I wish I was more consistent. I find that when I do not travel, I have more energy and I am excited to get to the gym. When I travel, I find that I am stressed and do not sleep as well so my energy is low and getting to the gym is hard. I need to improve in that. My ego is gone so I doubt I will ever get back to 2010 levels but I can always try. I would love to get muscle up number 56 and I would love to overhead squat 275 again.

Favorite quote(s)? I have two.. “The sun is setting…the sun will rise another day” -- Eddie Vedder and “We may not win…but we can do something better…we can deserve to”… John Adams.


W.O.D. 11.20.17


Cash out
For time:
Row 2 K

Community Notes:
Join us on Thanksgiving Day for our Annual Amazing Race around the streets of Bridgeport. 
Friends and Family are welcome. This is a FREE event. 
There will be FREE babysitting available at 8:30AM. 

“[Kids] don't remember what you try to teach them. They remember what you are.” 
 ― Jim Henson


W.O.D. 11.19.17

For time:
42 Wallballs
42 GHD Sit-ups
30 Wallballs
30 GHD Sit-ups
18 Wallballs
18 GHD Sit-ups


Take 10 Minutes following the workout and work up in weight to the following barbell complex:
1 Power Clean + 3 Front Squats+ 1 Jerk

"You were born to win, but to be a winner you must plan to win, prepare to win, and expect to win." Zig Ziglar


W.O.D. 11.18.17

Thank you to all the competitors and volunteers. 
It was another GREAT event at CrossFit KoP!
There will be NO Regular Classes TODAY!
We are hosting the Brawl in the Fall CrossFit Competition. 
Please come out to cheer on your fellow athletes and CrossFit KOP Members!


Kevin Bray and Theresa Landed 
Mark Spak  
Mike Coveney and Lauren Heslin 
Ellie Hamel and John King 
Kris Kennedy and Bryan Spring 
Neil DeLucca 
Mike Simonson and Dana Dilullo 
Pam Gulotta and Jon Pistilli 
Aimee Lyons and Mike Remer 
Angelo Kelly and Jill Archibald 
Justin Campanelli 
Laura Altimari and Rich Andrews 
David Harriger and Alicia Moore


*regular classes will resume tomorrow, Sunday 11/19.

Meet the Coaches - Gordy

What credentials do you have?
L1, L2, Crossfit Kids, Crossfit Competitors, CPR

When and why did you become a coach?
After Aimee gave me a spot in both the L2 and Kids seminars, she convinced me to try coaching. I started to shadow our classes in January 2016, and started coaching in June of that year. As for why, I wanted to give back to our athletes some of the amazing things that I learned to do since starting crossfit in March of 2013. I was convinced early on in crossfit that there were just some movements that I would never be able to do at my age and state of conditioning, such as double unders, bar and ring muscle ups, overhead squats, hand stand pushups, hand stand walk. Although I know that some people will never be able to do some of these movements, I enjoy challenging our athletes to try anything as you get stronger and more confident in the other movements. Nothing is more satisfying than helping an athlete get their "first" whatever!

What is the impact you hope that your coaching has on athletes? I want our athletes to feel confident in the methodology that we are giving them to achieve their goals. It's important that they trust the process, not only in the purpose of the daily WOD, but how the daily WOD fits into the long term goal of becoming a better athlete. Also, I want all of our athletes to be comfortable in asking me to help them at anytime with any movement or WOD strategy.

What hobbies and interests do you have outside of the gym? I enjoy golfing, reading, landscaping and maintaining our property, fixing power equipment and things around the house, traveling, enjoying our dogs, and keeping up with the latest developments in autos and the aerospace world.

What did you do/or do you do for a career outside of coaching? I retired from 30 years in the aerospace industry, working for a British company that made parts and equipment for airplanes and jet engines.

What are your goals and interests as an athlete? Number 1 goal is to stay injury free! At 63, it takes longer to heal, which means less time in the gym. By staying injury free, I can maintain exceptional health for many years to come! My primary interest as an athlete is to continue my crossfit journey of challenging myself to become better at all movements. Through this I will achieve my secondary goal of playing good golf for many more years.

Favorite quote(s)?
"If your on time, your 10 minutes late!"(CEO of last employer);
"Practice does not make perfect. Only perfect practice makes perfect."(Vince Lombardi);
"Number 1 like yourself. Number 2, you have to eat healthy. And number 3, you have to squeeze your buns."(Richard Simmons)


W.O.D. 11.17.17

AMRAP in 20 Minutes:
24 Calories Air Bike or Ski Erg or Rower (*athletes choice)
12 Power Snatch (65/95#)
6 Bar Muscle Ups
12 Power Cleans (65/95#)

Community Notes:
There will be NO classes tomorrow....The Brawl in the Fall is on Saturday, 11/18 ALL DAY! 
There are numerous CFKoP athletes competing, please join us. 
Regular classes will resume on Sunday 11/19.

Saturday evening, at 8PM will be the coaches appreciation party at 333 Belrose; we hope you all can join us.
CLICK HERE for directions to 333 Belrose.

“Sometimes you win, sometimes you learn.” 
John C. Maxwell

Meet the Coaches - Steph

What credentials do you have?
I have my CrossFit Level 3 certification. I also have certificates in CrossFit Kids, Weightlifting, Goal Setting and Mobility. I am also a USA weightlifting Advanced Sports Performance Coach and I am currently working on meeting the qualifications to be a Level 2/National Coach.

When and why did you become a coach?
CrossFit had become such a big part of my life and I was at the gym all the time so it made sense. Aimee was also looking to start our Steve’s Club at the time and I wanted to be a part of developing that program. I’ll admit I didn’t expect coaching to be more than a hobby when I signed up for the CFL1 in March 2011. But it turned out to be something I both loved doing and was actually good at. And i’m lucky enough to now call it my career!

What is the impact you hope that your coaching has on athletes?
I hope that my coaching helps to develop efficient and aware athletes. My goal is to educate and guide our athletes into a better understanding of their own bodies, abilities, mental state and movement patterns. I want to help them learn to make good choices that are in alignment with their best interests and long term goals. I also hope that through my coaching people learn to embrace who they are, and what they are are able to do each and everyday. I believe the path to becoming your fittest self always begins by showing up and giving whatever it is you have at the gym each day. I hope that people also have fun in my classes and get a little escape from the rest of the world for that hour. I also coach our youth programs and for them all the above applies. However in addition, I hope my coaching helps them build a strong foundation for a lifetime of enjoyment from health, fitness and athletics. Maybe even more importantly, I hope in someway I help them to become overall better human beings.

What hobbies and interests do you have outside of the gym?
People do things besides going to the gym? I enjoy being creative and sometimes go on arts and craft kicks, but mostly my hobby outside of the gym is my family. I have a husband, 3 kids, 4 step kids, 2 step grand kids and our dog Zeus...that keeps me busy, lol.

Other things that are important to me: social justice, body positivity, spirituality and self improvement. Also I like to have fun, with age I’m motivated more infrequently but I can still throw down for a good party now and again! I really enjoyed having people over for parties at my house too!

What did you do/or do you do for a career outside of coaching? I have only ever worked in jobs where I was caring for people. Most of my jobs were serving people with mental illness and developmental disabilities in direct care or management. I worked for 7 years in my last job as the program manager for a day program for adults with profound mental and physical disabilities. I also became a co-active life coach and had a practice for a couple years. I was good at it and worked with people all over the world, but more and more I found I wanted to invest mmy energy in myself as a CrossFit and Weightlifting coach than in that practice so I moved away from it.

What are your goals and interests as an athlete? From 2009-2012 CrossFit was the focus of my goals. From 2013-2016 Olympic Weightlifting was the focus of my goals. In the summer of 2016, I started having pretty crappy knee issues and a subsequent surgery that sent me in a tailspin not knowing what the heck I really want or should be doing in the gym. Since the surgery, I’ve done a mix of strength training, Olympic lifting and CrossFit. I couldn’t seem to find the motivation to “train” and thought about going back to just taking classes many times. For awhile my fear of sucking at CrossFit, being the most elite scaler and being sad about not being able to a weightlifter stopped me. And then at the end of this summer I let that shit go and started doing 4-5 WODS (ScaledAF of course) a week. At the moment the focus of my goals are really simple. I want to have fun, stay injury free and give my best in the workout each day. Honestly at the moment I care more about helping my CrossFit and Weightlifting athletes achieve concrete goals that I do about having any for myself. I really don’t know what the future will hold for me as an athlete. I don’t know if I will want to train or work towards a tangible goal in the future again. What I do know is that right now all I really want to do is workout with you, be fit and have some fun too.

Favorite quote(s)? 
“I’m grateful for always this moment, the now, no matter what form it takes.” -Ekhart Tolle

 “You can change your life with a simple shift of attention. But to make that simple shift, you have to find your heart. It's the only way. Accept yourself, then transcend yourself.” -Dan Millman

 “Treat yourself as if you already are enough. Walk as if you are enough. Eat as if you are enough. See, look, listen as if you are enough. Because it's true.” Geneen Roth 

“Life is an ongoing, never-ending process of re-creation.” Neale donald Walsh

“You are a dynamic whole greater than the sum of your parts. By integrating your body, mind, and emotions through training, you reshape your life.” - Dan Millman


W.O.D. 11.16.17

2 RM Hang Squat Clean

CLICK HERE to compare to (2.15.17)
CLICK HERE to compare to (5.8.17)
CLICK HERE to compare to (8.14.17)

Cash out
For time:
20 Burpees
20 Deadlifts (with your 2 RM Hang Squat Clean weight)

Community Notes:
The Brawl in the Fall is this Saturday 11/18 ALL DAY! 
There are numerous CFKoP athletes competing, please join us. 
There will be NO regular classes on Saturday 11/18, we will resume regular classes on Sunday 11/19.

Saturday evening, at 8PM will be the coaches appreciation party at 333 Belrose; we hope you all can join us.
CLICK HERE for directions to 333 Belrose.

"Make improvements, not excuses." 
-Roy T. Bennett

Meet the Coaches - Manisha

What credentials do you have?
CrossFit Level 1
CrossFit Level 2
CrossFit Kids 

When and why did you become a coach?
I started coaching in January 2017. For me, Crossfit goes beyond the workout- and as a coach, I havan opportunity to make a positive impact in people’s lives, helping them uncover their own potential.

What is the impact you hope that your coaching has on athletes? There is nothing more rewarding than to see athletes achieve something that they once thought was impossible, and progress towards their goals. As a coach, I hope to help athletes discover their own potential, reach their goals, and change their life for the better.

What hobbies and interests do you have outside of the gym? I enjoy reading, traveling, and spending time with my family.

What did you do/or do you do for a career outside of coaching? I worked as an IT consultant for many years, and then as a Medical Device sales rep for 2+ years.

What are your goals and interests as an athlete? There are so many goals I would like to work towards. And one of my goals has been to work on my squat. Last August, I became aware of my immature squat (where the torso comes forward) and how it was limiting my progress. I started focusing on building more overall strength, and doing squat therapy. Its been great to track and see the progress I have made, and continue to work on getting better at squats.

Favorite quote(s)?
"I’ve learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel” -Maya Angelou

“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength” - Arnold Schwarzenegger


W.O.D. 11.15.17

Three rounds for time: 
Run 400 meters 
21 Kettlebell swings 35/53#
12 Pull-ups

CLICK HERE to compare to (2.17.17)
or CLICK HERE to compare to (5.31.17)
or CLICK HERE to compare to (8.8.17)

Skill Cash out:
60 Pistols

Community Notes:
Join Shawna for Mobility class tonight at 5:30PM in the Annex Upstairs!!!
Stretch, Mobilize, Recover, Feel better!

“If opportunity doesn't knock, build a door.” 
-Milton Berle

Meet the Coaches- Tim

What credentials do you have?
United States Track and Field Level 1
Coach CrossFit Level 1 Certification, August 2009, Brooklyn New York (Hey, KOP wasn’t always the East Coast HUB for every certification. You used to actually have to travel to get certified back then.)
CrossFit Level 2 Certification, June 2017 CrossFit KOP
CrossFit Running and Endurance, November 2009, Atlanta Georgia
CrossFit Kids Certification November 2014

When and why did you become a coach? I became a coach when our CF-KOP box was just an infant. Having run track for Villanova, I missed that competitive edge. I wanted share the passion that Aimee had for the functional fitness that CrossFit as a new sport delivered, being competitive and practicing the “fitness for life” concepts.

What is the impact you hope that your coaching has on athletes? I like for my classes to be laid back but also have structure; this is really important to me because I want you to maximize that hour. I want my athletes to leave feeling phenomenal, that they got their workout in for the day as optimal as possible.

What hobbies and interests do you have outside of the gym? I don’t think it’s a secret that triathlon is my main sport, but if you didn’t know that, then you’ve never been to any of my classes or probably met me before. I’ve completed two full distance IRONMAN races (Arizona 2012, Lake Placid 2017) and over 100 Sprint Tri and Olympic distances. The training towards a goal like the IRONMAN is what I’m passionate about - swim, bike, run. I also enjoy writing programming for athletes with similar goals in mind. Because we just moved into the woods, I really enjoy working outside at my house. That might involve chopping wood, chainsawing, or using any of my new tools and power equipment. You should really see my 908 cubic feet per minute, 232 mph, industry-leading Husqvarna leaf blower. My gutters don’t stand a chance! My two boys, ages 1 and 3, keep Laura P. and I pretty busy. We love taking them for bike rides to the park, trips to the zoo and Longwood Gardens, working in our garden, workouts at the Y, and exposing them to our same interests at a young age. I even love taking Miles to Home Depot with me. (Which maybe is why his favorite color is orange?) I love riding my BMW F800-R all year round because I love cold weather as much as I love hot weather. By the way, my first motorcycle five years ago, was a Husqvarna TR-650 Strata, same company as my yard maintenance power equipment collection.

What did you do/or do you do for a career outside of coaching? When I’m not coaching, I’m a Health and Phys Ed Teacher in the Great Valley School District. I was at Upper Merion for the past seven years, teaching and coaching and the High School track team. This year is very special for me because I not only got a job in my home district, but I also was asked to coach the 7th grade girls soccer team, which led to a winter and spring HS track coaching position for a highly ranked program - this was the ultimate goal. To get both of those my first year in the school district is pretty cool. Plus, the HS is only 2 miles down a long, windy hill from my house. It’s a fun bike ride down but not so much back up the hill.

What are your goals and interests as an athlete? One goal is to make it to the box more. Ever since we moved 20 miles away last year, Laura P. and I haven’t been able to make it as much as we’d like. We talk all the time about how we really miss working out with you guys in the KOP community.

Favorite quote(s)?
Just Do It. (Nike got it right.)
“Never look down on anybody unless you're helping them up.” ― Jesse Jackson