Super Bowl Sunday Interval W.O.D. 2.1.09
1 minute intervals at each station x 2:
Jump Rope/DB Squats
Row/Mt Climbers
DB Lunges/DB Push Press
Burpee/DB Step Ups

The "kick the sugar" contest starts today.

"Anyone can be an ACE: Attitude + Commitment = Excellence"
-Robert Inman


W.O.D. 1.31.09

3 Rounds
25 Power Snatches (65/95)
25 Box Jumps
25 Push Ups
25 Sit Ups


"Life grants nothing to us mortals without hard work."


W.O.D. 1.30.09

3 Rounds for time:
400M Run
1.5 Pood Kettlebell swing x 21
Pull-ups 12 reps

Helen: Sub-7:00 (OPT)...[wmv][mov]

"Simplicity is the ultimate sophistication"
-Leonardo daVinci

Jon 14:09
Scott 9:49
Paul 12:23
Lisa 14:53
Nicole 18:38
Tim M 15:11
Doug 11:14
Jill 16:35
Laura 17:37
Jeff 15:05
Joe 21:51
Danielle 14:35
Cindy 18:00
Hannah 17:29
Tim P. 11:00
Jason 15:17
Aimee 12:55

Cottage Custard Recipe
This is basically an egg-and-cream custard with cottage cheese courtesy of Evan. When made with small curd cottage cheese, it has a texture much like rice pudding. But if you then whiz it up in a blender or food processor, it makes a smooth pudding as well.

NOTE: You can use different sweeteners such as agave, honey, evaporated cane juice, and xylitol. All work just fine. Each tastes different because of the flavors of the sweeteners.

NOTE: The recipe calls for 1/2 teaspoon Stevia powder, which is just right for Stevia. If you use another sweetener, use 4-8 teaspoons. I used 8 teaspoons for the test, and found that while it wasn't over-sweet, I could have used less. Play with it a bit until you find the right sweetener and the right amount for your taste.

ALSO NOTE: The recipe calls for cream, but you could substitute any mixture of cream and milk in whatever proportions you require for your intake of fat and carbs.

The recipe makes 5 servings.
3 eggs
3/4 cup cream
1 cup small curd cottage cheese
1/2 teaspoon Stevia powder or less depending on taste
1 teaspoon vanilla extract Raisins (optional)
Nutmeg (optional)
Preheat oven to 325 degrees Fahrenheit
Mix eggs, cream, cottage cheese, and Stevia powder with a whisk until blended.
Pour into 4 ramekins.

Sprinkle a few raisins in each ramekin (I used 10 raisins per) and sprinkle nutmeg on top. Place the ramekins in shallow pan with about 1/2" water in the pan.
Bake 30-40 minutes, until a knife comes out clean.
Do not over-bake.
Top with Stevia sweetened whipped cream or raspberries.


Lift it Lisa!
W.O.D. 1.29.09
3-3-3-3-3-3-3 reps

Watch John Alanis and a missed rack that will make you chuckle.

"What doesn't kill me makes me stronger."
-Johann Wolfgang von Goethe
(sorry, I don't think it was Kayne West who said this first...)

Happy Birthday Laura!

Lisa 95
Doug 175 (body weight)
Sam 150
Tim P. 150

Keystone Affiliate Challenge Details

CrossFit Delaware Valley (Rob Miller)
Phone: 610.585.9536
Address: 8 Groce St Unit F Glenolden, PA 19036

Saturday Feb. 7th

8:30am- Check in/Register
9:00am- start first heat of individual wod

Individual and team wods followed by lunch and social time; if you decide to change your "scale vs Rxd" you can do so the day of. They will get pizzas/wings etc. based on the number of people staying for lunch. Post to comments if you will be staying for lunch. Please feel free to bring a cooler with your favorite beverage and plan to hang out for a little while! (from Coach...but...."don't forget about the 'kick the sugar contest' ")

Doreen Antonucci - Female -Rxd
Nicole Surrichio - Female - Scale
Laura Pappas- Female-Scale
Tim Pappas-Male Rxd
Jeff Handler- Male Scale
Cindy Handler - Female Scale
Jason Lyons- Male Rxd
Lisa Esposto- Female Rxd
Hannah Marley- Female Rxd
Tim Marley- Male Rxd
Joe Abraham- Male Rxd
The Fundamentals of Kipping
Kipping Workshop -Wednesday, February 11th at 6:30-7:30PM
Cost of the workshop $10

Do you need to increase your capacity for work and power on the Pull Up bar?
Are you W.O.D. times suffering as you kick your feet and swim your chin up the pull up bar?
Learn how to develop the momentum in the horizontal plane and then divert it to a vertical direction to increase work capacity and POWER!
Who doesn't want more work in less time!?

Learn how to take the following words on kipping and apply them on the bar:
"-push the chin and shoulders forward-violently close the shoulders pulling the chin to the bar-lean back, push the bar away-the body drives forward at the bottom...and repeat!?

Learn how this skill (and transfer of power from the lower extremities to the upper) resonates to the snatch and clean.

Greater intensity=Better Results=Better Fitness.
Get some!
*Post to comments if you will be attending the workshop!
CrossFit KoP's Kick the Sugar Contest

Did you know that the average man, woman, and child in this country eats 150 lb. of sugar annually?

For ONE month - ONE MONTH ONLY -just try it. Make the effort, see what it does for you. See how you feel, look, perform. You can do ANYTHING for one month, especially knowing it's for your HEALTH and PERFORMANCE. If you choose not to do it, if you haven’t sincerely tried committing to good nutrition, maybe it’s time you looked at your reasons. What are your excuses? How valid are they, really? Are you so invested in them that you’re willing to sacrifice your potential and long term health?

1. All participants must commit by signing the sheet at the gym by January 30th. Challenge starts on February 1st and ends at midnight, on February 28th. I will keep a tracking spreadsheet at the gym and some progress posts will be made on the blog along with some ideas, websites and recipes.

2. The way to kick sugar is to not eat ANY sugar of ANY kind.

3. Only consume sugar that is found naturally in foods such as fruit - and limit the consumption of too much, choosing low glycemic index fruits primarily.
What is the significance of Glycemic Index? Not all carbohydrate foods are created equal, in fact they behave differently in our bodies. The glycemic index or GI describes the difference by ranking carbohydrates according to their effect on our blood glucose and insulin levels.

4. The best way to be successful with this is to eat clean. Create meals from meats and vegetables, nuts and seeds, some fruit, little starch, and NO SUGAR. No processed and refined foods with high fructose corn syrup and high sugar content (i.e.: chips). Shop the perimeter of the grocery store; avoid the aisles where labels and long shelf-lives increase the sugar content. Limit bread.

5. If you drink adult beverages, only pure spirits (vodka, whiskey, rum, etc.) and wine are allowed in small quantities. No dessert wine, or any other alcoholic beverage made with added sugar, such as beer.

6. Keep a food log, writing down EVERYTHING you eat. At the end of each week, show it to either Aimee or Evan and have them help you with your choices of foods and staying on track. The winner will be the person with the most consecutive days completed successfully. The runner-up will be the person with the most overall days completed successfully. This may be the same person or persons.

7. Please feel free to email me or post to comments with your own input, comments, encouragement, articles, recipes, struggles and victories.

So far the participants are:
Jon, Nicole, Jason, Paul, Doreen, Miranda, Cindy, Hannah, Jen C. Lisa E., Mr. Dillon
At Home Snow WOD
W.O.D. 1.28.09
*since no one made it out in the miserable weather this morning for the 6AM WOD.
At home complete each of the exercises for 30 seconds, 45 seconds and then 1:00 minute:
Mt. Climbers
Walking Lunges
Push Ups
Vertical Jumps
Sit Ups
Tuck Jumps
-if you must snow shovel, complete that prior to WOD.

"To appreciate the beauty of a snow flake, it is necessary to stand out in the cold."


Can you make sense of this?

Swinging Away!

W.O.D. 1.27.09

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
*compare to 10/6/08. times are posted in comments.


CrossFit Certification Seminar Trainer's Workout by CrossFit Again Faster - video [wmv] [mov]

"The key to change...is to let go of fear."
-Rosanne Cash

Paul Rxd 4:28/4:00/4:50/4:49/4:14
Jason Rxd 5:52/6:10/6:33/6:00/6:45
Jen C. Rxd 6:18/6:50/5:15/8:19/7:14
Doug Rxd 4:09/3:58/4:40/5:14/4:40
Tim M Rxd 7:38/7:42/9:45/9:01/9:06
Laura P Rxd 4:44/4:54/6:30/5:03/5:16
Doreen 3:42/4:23/3;39/4:34/5;40
Jon Rxd 3:45/4:35/5:34/5:26/5:13
Miranda 3:33/4:24/5:22/6:105:42
Tim P. Rxd 3:36/3:57/5:18/5:29/5:13
Scott Rxd 2:48/3:52/4:12/4:30/4:41
Michelle 3:51/4:07/5:56/5:42/5:32
Jeff Rxd 3:51/4:08/4:29/5:13/4:28
Nicole 5:11/6:00/6:37/6:22/6:38
Lisa Rxd 3:41/4:10/4:30/5:18/4:31
Hannah 5:03/6:55/6:24/7:06/7:00
Aimee 3:23/3:32/3:19/3:36/3:13


CrossFit KoP Triplets.

W.O.D. 1.26.09
10 rounds for time:
10 Wall Balls

Tips on the Sumo Deadlift High Pull:
Sumo Dead Lift High Pull...[wmv][mov]

CrossFit KoP's Kick the SUGAR Contest will be presented at both the 5:30PM and 6:30PM classes. Whether or not you choose to participate, you can always learn from listening. Evan will also be bringing in some "show and tell" natural sweeteners.

"You win some, you lose some, but you always try again."

Miranda 12:10
Lisa 12:59
Doreen 9:40
Paul 14:42
Jon 13:28
Jason 13:02
Jen c. 13:13
Doug 14:35
Hannah 16:23
Nicole 16:22
Cindy 14:48
Jill 14:23

Top 2 plank holds:
Jen C. 5:00
Doreen 3:05


Weightlifting Shoes?

W.O.D. 1.25.08

5 rounds for time:
50 KB Swings
25 DU
5 Strict Pull-ups


Weightlifting shoes? Do you need them?
Click here to read more!

And click here to watch a video. I'm not promoting this brand of shoe...just giving you some information and a visual. Often I am asked about weightlifting shoes, and we only have one athlete in the gym currently using them. So what do you think? Post to comments.

"The only weights I lift are my dogs."
Lisa 32:50
Paul 27:58
Jen C. 30:16
Cindy 26:09
Jeff 25:55
Hannah 36:22
Tim M. 24:22
Tim P 22:07
Laura 25:04
Doug 18:41
Jason 31:03


Press it Paul.
W.O.D. 1.24.09
Run 400M
Row 400M
Shoulder Press
Push Press

"Nobody will think you’re somebody if you don’t think so yourself."
-African-American proverb

Doreen 75/105
Paul 115/135
Jeff 100/115
Cindy 55/70
Hannah 90/115
Tim M. 140/200
Lisa 75/95
Laura 60/85
Tim P. 110/125
Joe 145/195
Jill 60/75
Jon 95/115
Doug 125/195


Meet Jackie.
W.O.D. 1.23.09

for time:
Row 1000M
50 Thrusters at 45lbs
30 Pull Ups

Jackie, Greg Amundson ...[wmv]
Jackie (CrossFit Kids)...[wmv][mov]

How do you grip?
Rip on Grip - video [wmv] [mov]

"Do not throw in the towel; use it for wiping the sweat off your face."

Doreen 12:23
Jill 13:10
Lisa 13:30
All Rxd below:
Paul 10:50
Jason 9:30
Laura 15:18
Tim 9:40
Doug 8:30
Tim 13:14
Hannah 15:40
Jen C. 18:20
Adam 16:01
Danielle 12:50
Aimee 10:18


W.O.D. 1.22.09

500M Row and
For time 25, 20, 15, 10, and 5 rep rounds of: Virtual shoveling [wmv] [mov] and Push Ups.
With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

As a REMINDER...the final head count is due for the Keystone Affiliate Challenge on 2/7/09 in the morning. So far I have Doreen Rxd, Hannah Rxd, Tim M. Rxd, Jason Rxd, Joe Rxd, Laura scale, Tim P. Rxd, Nicole scale. If anyone else is interested in going you MUST let me know by Friday night 1/23, remember Evan will be your chaperon as I will be in Texas at the affiliate gathering and there will be no class at CrossFit KoP that day. There was talk of carpooling on the blog from 1.4.09 if interested.

The Event:
The Challenge will be on Saturday morning Feb. 7th at CrossFit Delaware Valley. CrossFitters of all levels and abilities are welcome to participate as the WOD will be scaled to individual levels. There will be an individual WOD followed by a team WOD where each affiliate will work as a group to complete.

"If you train hard, you'll not only be hard, you'll be hard to beat."
-Herschel Walker
Lisa 1:52 Row; WOD w/45 9:13
Jeff 1:54 Row; WOD w/45 9:17
Scott 1:42 Row; WOD w/70 8:25


Joe's Deadlift form ROCKS!
W.O.D. 1.21.09

Deadlift 225 (scale as appropriate)
Box Jump
Ring Dip

Forward Roll with Jeff Tucker by CrossFit Again Faster - video [wmv] [mov]

Another Video:
73% of body height -- that's what Clark (of CrossFit Fire) jumped when he nailed 52": Video.

"Continuous effort - not strength or intelligence - is the key to unlocking our potential."
-Liane Cordes

Jason 14:44
Joe 24:55
Paul 14:32
Scott 9:40
Doreen (105lbs) 13:18


When all the 20lb Med Balls are gone, why not wear a 40 lb weight vest for the WOD?

W.O.D. 1.20.09
Max Push-Ups
AMRAP in 20 minutes:
10 Burpees
15 Med-Ball Cleans
20 Sit-Ups

Articles on Chalk:
"How to use chalk" from Again Faster and "ouch!" from Crossfit One World.


"Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever."
-Lance Armstrong

Scott 7 rounds Max PU 60
Hannah 5 rounds Max PU 18
Doreen 6 rounds Max PU 20
Paul 7 rounds Max PU 45
Jeff H 5 rounds Max PU 35
Jason 3 rounds w/ 40 lb weight vest Max PU 39
Jill 5 rounds Max PU 10
Nicole 4 rounds Max PU 6

Martin Luther King Jr. Day

W.O.D. 1.19.09
7 Rounds for time:
15 OHS (95/65)
15 KTE

"At First, Funny Videos. Now, a Reference Tool." by Miguel Helft - New York Times


"An individual has not started living until he can rise above the narrow confines of his individualistic concerns to the broader concerns of all humanity."
-Martin Luther King Jr.

Laura 35-17:45
Jon 65-19:27
Paul 65-17:54
Jill 15-17:47
Jen 35-17:01
Hannah 50-15:31
Aimee 65-14:00


W.O.D. 1.18.09
Alt. DB Snatch
T-Push Ups
Wall Balls


"Its not important how much time you have on earth, but what you do with the time that matters."
-Dr. Michael Steward Sr.

Jeff-33:43 (15)
Paul-28:53 30)
Cindy-33:22 (10)
Laura-31:30 (15)
Jason-36:47 (35)
Hannah-34:54 (25)
Dawn :-)


W.O.D. 1.17.09

30 Clean and Jerks for time

Grace (Tosh)...[wmv][mov]

"Learning is not a spectator sport."
- D. Blocher

Jason Rxd- 7:57
Ray 95 -7:15
Doreen 75- 8:54
Jen 55- 7:06
Homero 50- 7:46
Paul 115- 5:57
Dawn 40-7:27
Jill 50-6:22
Joe Rxd- 8:00
Jon 80- 6:38
Hannah 80-5:00
Aimee 95-9:59
Josh 115-6:21


In support of our team, let's have some team fun!

W.O.D. 1.16.09
20 minutes of:
30 seconds Box Jumps
30 seconds Wall Balls
30 seconds SDLHP
30 seconds Rest

*total score is max reps for all 20 minutes per Team.

Midline Stability Part 3 by Kelly Starrett, CrossFit Journal Preview - video [wmv] [mov]

"I think about the meaning of pain. Pain is personal. It really belongs to the one feeling it. Probably the only thing that is your own. I like mine."

- Henry Rollins

Jason, Lisa, Paul-total 835/3 people=per person average 278
Ray, Doreen, Scott-total 774/3 people=per person average 258
Hannah, Jill, Jen, Joe-total 988/4 people=per person average 247
Tim, Cindy, Danielle- total 647/2.5 people=per person average 258


Back Squats.

W.O.D. 1.15.09
Back Squat
30 second L-sit intervals on the Parallette PVC bars, 4 times
30 KTE

A play date with Grace and Karen-

EC Synkowski (trainer for CrossFit Boston and CFHQ) gets CrossFit Watertown to combine "Karen" with "Grace": Video.

*look for this next week...I like this one!

"Strength does not come from physical capacity. It comes from indomitable will."


Turkish Get Up.

W.O.D. 1.14.09
4 Rounds for time:
5L/5R Turkish Get Ups
25 KB Swings

Coming Soon..."Every Second Counts" - video [wmv] [mov]

"The key to change...is to let go of fear."
-Rosanne Cash

Tim P.-35lb-15:30

Post to comments:
1.Do you prefer the "Results" posted on the WOD or in the comments section?
2.Any new music you'd like to hear on the iPod?


Three ring circus?

W.O.D. 1.13.09
5 rounds:
12 Shoulder Press
12 Pull Ups
5 rounds:
12 Ring Rows
12 Decline Push-Ups

"The Silvers", Freedom CrossFit - video [wmv] [mov]

"To become truly great, one has to stand with people, not above them."


Happy Birthday Tim P.!!!!

W.O.D. 1.12.08
21-15-9 Thrusters (65/95)
200 M Run
9-15-21 Burpees
200 Run

Click here to watch your fellow CrossFit Kop friends at the Fight Gone Bad Challenge at CrossFit Generation. Over $1400 dollars was raised and it benefited the Injured Marine Semper Fi Fund. Thank you and congratulations to everyone who contributed and made the early morning trip to Hatboro! You all ROCK!

"No wise man ever wished to be younger."

Jon 19:13
Doreen 18:50 Rxd
Paul 18:50 Rxd
Lisa 21:20 Rxd
Jason 19:35 Rxd
Laura 18:47 Rxd
Tim P. 14:30
Tim M. 18:15
Cindy 23:26
Hannah 18:43 Rxd
* check out all the Rxd's on the board!!!

Sunday Power Snatch.

W.O.D. 1.11.09
Power Snatch

Doug 135
Jeff 95
Doreen 65
Lisa 70
Cindy 60
Jill 40
Ray 85
Hannah 70


Fight Gone Bad at CFG.
*Dan above after his "fight gone bad"
A special thanks to all the CrossFit KoP-ers, Hannah, Scott, Jason, Doreen and Ray for coming out to support CF Generation and most importantly the Injured Marine Semper Fi Fund which the FGB fundraiser at CFG benefited! Your amazing job to day is just a reflection of all the dedication you put into your training. Congratulations!


Filthy Fifty....was the....Hopper Deck Selection.

50 Box Jumps
50 Jumping Pull-ups
50 KB Swings
50 Walking Lunges
50 KTE
50 Push Press
50 Back Extensions
50 Wall Balls
50 Burpees
50 Double Unders- sub 150 jumps

"Everything that is new or uncommon raises a pleasure in the imagination, because it fills the soul with an agreeable surprise, gratifies its curiosity, and gives it an idea of which it was not before possessed. "
-Joseph Addison

Laura 22:24
Tim M. 43:27
Lisa 24:53
Paul 25:55
Joe 62:51
Doug 26:47
Jon 28:37
Jill 35:50
Get Ready to Run.

W.O.D. 1.9.09
3 Rounds for time-
800 M Run
30 Push-Ups
20 KB Swings
10 Med Ball Cleans

Bread Anyone?

Patterson's (CrossFit Vancouver) Bread Eating Contest, CrossFit One World - video [wmv] [mov]

"To give anything less than your best is to sacrifice the gift."
-Steve Prefontaine

Tim P.- 20:44
Tim M.- 31:30


Pulling Away.

W.O.D. 1.08.09
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-ups

or modified for form:
7 Rounds:
3 Strict Pull-Ups
7 Kipping Pull-ups
*Jen C. congrats on those kipping Pull-Ups!

"Ever wonder what happens at a CrossFit Gymnastics Cert?" by Jeff Tucker, GSX Athletics - video [wmv] [mov]

Notes for FGB at CFG:
We will meet at CrossFit KoP between 6:00AM and 6:15AM on Saturday, leaving promptly at 6:15AM. Post to comments if you are going to meet or drive on your own. If driving on your own click here for directions, the address for CrossFit Generation is 13E Montgomery Ave. Hatboro PA, 19040.

"Be thankful for each new challenge, because it will build your strength and character."


Early morning handstands.
W.O.D. 1.7.09
5 Rounds for time:
7 Hang Power Cleans (135/95)
10 Hand Stand Push-Ups
50 Squats

Efficient Running.
Pose Method of running

“The secret of health for both mind and body is not to mourn for the past, worry about the future, or anticipate troubles, but to live in the present moment wisely and earnestly."
- Buddha

Lisa 20:04 (65lbs)
Doug 24:19 Rx'd
Jason 27:00 Rx'd
Paul 18:11 (95lbs)
Tim P. 22:04 (95lbs)


Step and Press.
W.O.D. 1.6.09

Push Press

Met Con:
3 Rounds
10L/10R DB Step-Ups
20 Pull Ups

*kipping skill work if needed!

reate a free "online logbook".

Pressin' the log at CrossFit RVA: Video.

"If you think you can or you think you can't, you're right."
-Henry Ford

Paul 125


How low can you go?

W.O.D. 1.5.09
3 rounds
20 Deadlifts 95/135
20 Box Jumps
20 Ring Dips or Jumping Ring Dips

What not to do:
click here to find out.

Keystone Affiliate Challenge:
The Challenge will be on Saturday morning Feb. 7th at CrossFit Delaware Valley. CrossFitters of all levels and abilities are welcome to participate as the WOD will be scaled to individual levels. There will be an individual WOD followed by a team WOD where each affiliate will work as a group to complete. Let me know by January 24th or post to comments. I am extremely disappointed but I will not be able to attend. I will be in Texas at the CrossFit Affiliate Gathering (finding out how to make our affiliate the BEST), but I expect ALL my CrossFit KoP-ers to go and represent!! Evan will be there in my absence!

"To eat is a necessity, but to eat intelligently is an art."
- La Rochefoucauld

Lisa 16:40
Miranda 14:25
Paul 14:52
Jen C- :-)
Tim P.-15:16
Tim M.-17:54
Chris 18:24


Rope Ascents.

W.O.D. 1.4.09
AMRAP in 20 Minutes:
1 Rope Climb
5 Med Ball Cleans
20 Sit ups
10 Squats

Click here for the history of rope climbing.

"Insanity is doing the same things over and over again and expecting the different results"
-Albert Einstein

Tim P. 10.5
Laura 10
Lisa 9
Paul 8ish
Doreen 8ish
Jason 9
Aubrey 7
Vince 6
Cindy 8
Jeff 7
Jill 10.5
Hannah 9
Tim M. 8

Saturday Snatch.
W.O.D. 1.3.09
21 Hang Power Snatch
42 Push-Ups
15 Hang Power Snatch
30 Push-Ups
9 Hang Power Snatch
18 Push-Ups

Why are you CrossFit?
I am CrossFit from CrossFit Central: Video.

"Learning is like rowing upstream: not to advance is to drop back."
-Chinese proverb


Bells and Burpees to ring in the New Year!
W.O.D. 1/2/09
Burpees & Kettlebell swings.

This workout runs every minute on the minute for 30 minutes.Start with one rep of each movement on the first minute, then add one rep every minute thereafter.

Minute One: 1 Burpee, 1 KBS
Minute Two: 2 Burpees, 2 KBS
Minute Three: 3 Burpees, 3 KBS
Minute Four: 4 Burpees, 4 KBS etc ...

Continue as long as you can adding one rep to each movement until you "miss" - until you can no longer complete all the reps within one minute. At that point you re-start on the next minute, beginning at one rep and adding up again. Your total number of reps is your final score for this WOD.


"A goal without a plan is just a wish."
-Larry Elder

Joe 199
Mike 175
Jill 245
Tim M. 222
Nicole 220
Jeff H. 265
Jason 263
Paul 321
Hannah 254
Aubrey 197


Happy New Year!
Featured above some CrossFit KoP ladies (outside of the gym).

W.O.D. 1.1.09
Rest Day

Thanks to everyone for last night and all your support.
Let's make it a FANTASTIC 2009 and hope all of our CrossFit resolutions come true!