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!

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


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.

 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.

“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


W.O.D. 5.22.17

#shittyrectangle boot camp


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

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


W.O.D. 5.21.17

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. 

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


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)

Persistence can change failure into extraordinary achievement.
— Matt Biondi


W.O.D. 5.19.17


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
One man practicing sportsmanship is far better than 50 preaching it. 
— Knute Rockne


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

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

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



W.O.D. 5.17.17

Dumbbell Snatch (50/80#)
Ring Dip

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

"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


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!

W.O.D. 5.16.17

Overhead Squat

Cash out:
800 Meter Run
70 Double Unders
35 GHD or Ab-Mat Sit-ups

Community Notes:
Join us tonight at 5:30PM for Yoga with Tori (upstairs in the Annex).

"Effort only fully releases its reward after a person refuses to quit."
-Napoleon Hill


W.O.D. 5.15.17

AMRAP in 10 Minutes:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Press

(Use 75/115 for the weight on the barbell, when the bar rests on the ground complete 5 burpees. Score is total FULL rounds of the complex. Begin back at the Deadlift after the bar has been dropped.)

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


W.O.D. 5.14.17

Happy Mother's Day to all the strong CrossFit KOP Moms out there!
#strongmoms #cfkopmoms 

 Four rounds for time of: 
100 foot Walking lunge with 25/45lb plate held overhead 
30 Box jumps, 20/24 inch box 
20 Wallball shots, 14/20 pound ball to 9/10 ft

The art of love is largely the art of persistence. 
-Albert Ellis


W.O.D. 5.13.17

 CrossFit Kids Preschool Class- 10 AM Every Saturday!

Buy IN:
Run 800 Meters

For total Reps:
1 minute of hang squat cleans, 30/45-lb. dumbbells 
 1 minute of burpees 
 1 minute of toes-to-bars 
 2 minutes of hang squat cleans, 30/45-lb. dumbbells 
 2 minutes of burpees 
 2 minutes of toes-to-bars 
 1 minute of hang squat cleans, 30/45-lb. dumbbells 
 1 minute of burpees 
1 minute of toes-to-bars 

Record score as the total reps.

Cash OUT:
Run 800 Meters

"What seems to us as bitter trials are often blessings in disguise."
-Oscar Wilde


W.O.D. 5.12.17

Take 20 Minutes to build to a 1 RM Snatch

(use 75% of your new 1 RM Snatch)
and complete:
For time:
Squat snatches (at 75%)
Bar Muscle Up

Community Notes:
Please join us for "PROM" TONIGHT at 7:00PM.
This is a FREE event for all CrossFit KoP members, bring your friend or significant other or come solo!  We will dance, drink and socialize. Bring something to share (food or drink), dress is "vintage thrift" or whatever you choose and get ready to dance the night away!

(but join us to decorate for prom)

"If you set your goals ridiculously high and it's a failure, you will fail above everyone else's success." -James Cameron


W.O.D. 5.11.17

 Welcome Manny
 Welcome Holly F

Welcome Alex

5 Rounds for time of:
15 Ring Dips
15 Kettlebell Swings (53/70#)
15 Thrusters (95/135#)

(Time cap 18:00 Minutes)

Community Notes:
Please join us for "PROM" on Friday night (May 12th) at 7:00PM. This is a FREE event for all CrossFit KoP members, bring your friend or significant other or come solo!  We will dance, drink and socialize. Bring something to share (food or drink), dress is "vintage thrift" or whatever you choose and get ready to dance the night away!

THERE WILL BE NO 5:30 AND 6:30 PM CLASSES TOMORROW (5/12)--but join us to decorate for PROM!

Energy and persistence conquer all things.
-Benjamin Franklin