Mobility Workshop with Dr. T

I have personally seen some dramatic results in performance and all around recovery since I have been seeing  Dr. Turner on a regular basis. He comes to CrossFit KoP on Thursdays and now he's going to do a special mobility workshop on Tuesday, October 7th at 6:30PM (in place of our regular scheduled Mobility Class * this week only)

He will cover....
Mobility, one of those painful nuisances that we know ought to be done, yet we don't take the time for it because it is far more comfortable to sit on the couch after a WOD.

Why does mobility work really matter anyways? Find out the basics of WHY mobility is critical for optimal performance and HOW you can practically implement these skills at home or at the gym!

Crossfit KOPs Dr. Kevin Turner will be providing a very practical hands on structure this on Tuesday at 6:30pm. Stick around after the WOD or come back to the box and learn how you can avoid the most common injuries and excel during your workouts.

See you there. No RSVP required, just show up! All members and friends welcome.

W.O.D. 10.1.14

3 rounds for time of:
Run 400 meters
21 Sumo deadlift high pulls (55/75#)
12 Burpees, jumping over the barbell

Community Notes:
Don't forget about Tim's running clinic at 6:30PM tonight!

“It's not how much we give but how much love we put into giving.” 
 ― Mother Teresa


W.O.D. 9.30.14

We have been working hard on our Front and Back Squats for two months.  Today is the day to re-test the Front Squat.  We will retest Back Squat on Thursday. You are welcome to come to any open strength class this week to re-test too!

Work up to and post a new 1 RM Front Squat

Compare to (9.8.14)

Community Notes:
Join us on Saturday at 9/10AM for our Surprise Birthday WOD, friends and family are welcome.  This is a FREE workout.

“If you judge people, you have no time to love them.” 
 ― Mother Teresa


W.O.D. 9.29.14

Happy Birthday CrossFit KoP

...from the FAC
 ...to ATLAS


It was 6 years ago today we became an official CrossFit Affiliate! 

Join us on Saturday at 9/10AM for our Surprise Birthday WOD, friends and family are welcome.  This is a FREE workout.

3 rounds for time of: 
Run 400 meters 
21 Hang power snatch 75/115#
12 Chest-to-bar pull-ups

"Start where you are. Use what you have. Do what you can."
-Arthur Ashe


Yep that's in a Metcon!

Fall has arrived, we have a few notes

...and we are sorry to say our specialty programs are coming to an end until next Spring.  This week (Tuesday 9/30 and Thursday 10/2) are our last Boot Camp and CrossFit Endurance classes.  We hope to see you all in our regularly scheduled CrossFit classes which occur at the same time.  

We will be running a few specialty running clinics and boot camp classes throughout the fall and winter, stay posted to the blog and our Facebook page.

Local Seminars:
We are hosting the next Level 1 Seminar on November 22nd and 23rd. 
Click here to register and attend at CrossFit King of Prussia.


We are hosting a Level 2 Seminar on December 20th and 21st. 
Click here to register.


W.O.D. 9.28.14

 Girls on Girls Throwdown, our Ladies...in action

For time
Row 2000 Meters
30 Pistols
30 Power Cleans (135/205#)

“I'm a greater believer in luck, and I find the harder I work the more I have of it”
― Thomas Jefferson


W.O.D. 9.27.14

Congratulations to the CFKoP ladies who competed at the Girls on Girls 3 throwdown at CrossFit Harmony! 
Congrats to Jill and Diane (and Mark C) who rode...LOTS of miles today in the MS bike race

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


Max Muscle Ups in 10 Minutes

record total reps or use this for skill or strength in the Pull-up or Dip...

Community Notes:
There will be NO competitors class today at 7AM.

"The secret of getting ahead is getting started."
-Mark Twain

Running Form & Efficiency

Join Tim Pappas for this 90 minute clinic designed to give you the information you need to improve your running form and efficiency. 
Tim is a USA Track & Field Coach, Certified Pose Coach and has CrossFit Level 1 & Endurance certificates. 
In addition Tim is an accomplished triathlete who has competed in over 60 triathlons ranging from sprint and olympic distance races to half-ironman and ironman races. 
The clinic will address...
...uses of the proven POSE running method featuring techniques and drills.
...the most common running related injuries such as Plantar Fasciitis, Shin Splints, and "Runners Knee" and what causes them/prevents them.
...why interval training and speedwork will improve general fitness and CrossFit Performance.
...how to train for your first 5k
...and more!

Click here to sign up
Registration:  $30 per person ($25 for CFKOP members)


W.O.D. 9.26.14

Teams of 3: 
100 Deadlifts (135, 95#) 
80 Hang Power Cleans (135, 95#) 
60 Front Squats (135, 95#) 
40 Jerks (135, 95#) 
20 Thrusters (135, 95#)

One athlete works at a time.

Every minute on the minute, stop where you are and all three athletes complete 5 burpees.

“The difference between ordinary and extraordinary is that little extra.”
― Jimmy Johnson


W.O.D. 9.25.14

150 Wallballs for time (14/20 to 9/10 ft)

Cash out:
Work on your Pull-ups (strict, kipping, butterfly, L-sit)- Athletes Choice

“If people knew how hard I had to work to gain my mastery, it would not seem so wonderful at all.” ― Michelangelo


W.O.D. 9.24.14

800 Meter Run
30 Push Press (95/135#)
30 GHD Sit-ups
800 Meter Run

“Don't wish it were easier. Wish you were better.”
― Jim Rohn


W.O.D. 9.23.14

3 Rounds for time of:
500 Meter Row
10 Chest to Bar Pull-ups
10 Handstand Push-ups
10 Hang Power Cleans (125/185#)

“The three great essentials to achieve anything worthwhile are, first, hard work; second, stick-to-itiveness; third, common sense.”
― Thomas A. Edison


W.O.D. 9.22.14

Back Squat: 
1x10 @65% of your 1RM 
1x10 @70% of your 1RM 
1x8 @80% of your 1RM 
1x8 @85% of your 1RM


"Widow Maker"
AMRAP in 12 Minutes
5 Burpees
10 Box Jumps (20/24#)
20 Double Unders

Community Notes:
This will be our last week of working at percentages of our Back and Front Squats then we will retest in the last week of September/first week in October. 

"The will to win, the desire to succeed, the urge to reach your full potential... these are the keys that will unlock the door to personal excellence."


W.O.D. 9.21.14


AMRAP in 10 Minutes:
10 Power Snatch 75/45#
15 Air Squats

(EMOM 3 Toes to Bar)

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

"You are never too old to set another goal or to dream a new dream."
-C. S. Lewis


W.O.D. 9.20.14

Congratulations to Kate F, Jill A and Jill C---they all competed in the Spartan Race today!

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

Community Notes:
Today's classes will be held in the Annex 110C DeKalb. Meet and park there. We will NOT be holding our preschool CrossFit Kids class today.

Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.
-Thomas A. Edison


W.O.D. 9.19.14

Nice pose Mark!

The Nooner--- proud of their scores!

 Five rounds for max reps of: 
Body weight bench press 

Community Notes:
All weekend Classes will be held at the Annex, 110 C DeKalb. 

The secret of getting ahead is getting started.
-Mark Twain


W.O.D. 9.18.14

Front Squat:
1x5 @60% of your 1RM
1x5 @70% of your 1RM
1x5 @75% of your 1RM
1x5 @80% of your 1RM

5 Sets of 5 Strict Pull-ups

Cash out:
Timed 800 Meter Run

Community Notes:
All weekend Classes will be held in the Annex 110C DeKalb. 

"Love cannot endure indifference. It needs to be wanted. Like a lamp, it needs to be fed out of the oil of another's heart, or its flame burns low."
-Henry Ward Beecher


W.O.D. 9.17.14

Split Jerk:
Take 20 minutes to work on your Split Jerk.  Use this as skill or to get to a 1 RM. Loads can be taken from the rack. 

Cash out:
AMRAP in 15 minutes:
15 Calorie Row
15 Push Jerks (65/95#) (do not exceed 50% of 1 RM)

Community Notes:
All weekend Classes will be held in the Annex 110C DeKalb. 

This is no time for ease and comfort. It is time to dare and endure.
-Winston Churchill


W.O.D. 9.16.14

Burpee Elizabeth
21 Squat Cleans (95/135#)
21 Ring Dips
10 Burpees
15 Squat Cleans (95/135#)
15 Ring Dips
10 Burpees
9 Squat Cleans (95/135#)
9 Ring Dips
10 Burpees

(This is a classic benchmark workout with a twist)

It is easier to find men who will volunteer to die, than to find those who are willing to endure pain with patience.
-Julius Caesar


W.O.D. 9.15.14

welcome George...
and welcome Josh!

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

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


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

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. 

"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.


W.O.D. 9.13.14

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

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

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




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!

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