11.30.2017

W.O.D. 12.01.17

Join us tonight at 7:30PM for this Special Yoga Class- with Tori.
Vinyasa and Vino; a charity event for CHOP. 
$20 suggested donation and bring some wine to share for a social afterwards.
Everyone is welcome. NO prior experience is necessary.


Split Jerk
1-1-1-1-1-1-1

Cash out:
AMRAP in 7 minutes
20 Kettlebell Swings 53/70#
40 Double Unders

Advent Day 1: 
Row Sprints: Max time for each distance 100m, 250m, or 500m
(Male/Female winner for each distance chosen)




Quote: 
Performance, and performance alone, dictates the predator in any food chain."
- SEAL Team saying

11.29.2017

W.O.D. 11.30.17













3 Rounds for time of:
30 GHD Sit-ups
20 Front Squats (125/185#)
10 Power Cleans (125/185#)

Quote:
“Find your authentic voice, become vulnerable, and then put yourself out there.”
 ― Meredith Brooks

11.28.2017

W.O.D. 11.29.17


TEST DAY- RECORD RESULTS

Mary
Complete as many rounds in 20 minutes as you can of: 
5 Handstand Push-ups 
10 One legged squats, alternating 
15 Pull-ups

CLICK HERE to compare to (2.6.17)
ClICK HERE to compare to (5.10.17)
CLICK HERE to compare to (8.16.17)

Quote:
“The only performance that makes it, that makes it all the way is the one that achieves madness.”
 ― Mick Jagger

Check in for Charity


Thanks to all of your check ins in November so far we are donating $20.00 to the Cardiac Center of Children's Hospital of Philadelphia. You will also have a chance to increase our donation by attending our 2nd Annual Vinyasa and Vino Fundraiser on December 1st at 7:30pm. 

CLICK HERE for more information on our Vinyasa and Vino event and to register.



 Our December charity is the Montgomery County Office of Children and Youth. 
The Montgomery County Office of Children and Youth investigates reports and works with families, when appropriate, to address conditions which adversely affect a child’s care. They also work with the families directly to coordinate services with community resources to improve family conditions, provide in-home services, placement services, and adoption. 

When you are at the gym this month check in on social media and use the hashtags #checkinforcharity and #fitnessforfamilies. 
MCOCY is also our partner in the "CFKOP Adopt a Family" Charity Drive. We are buying toys for foster children who are less fortunate. Many of these items they have specifically requested on their list and the families cannot afford. 

If you haven't done so already, please CLICK HERE to sign up to purchase a gift that will go directly to a child in need. We also have an Amazon wish list if that is easier for you, let us know.

Even a small donation is helpful.
We are grateful.
Thank you. 

11.27.2017

W.O.D. 11.28.17




Back Squat 
3-3-3-3-3-3

then:
1 minute of max reps at 70% of your 3 RM

Cash out:
400 Meter Run
25 Toes to Bar

Quote:
“If you're going to do something, strive to do it better than anyone else. Do it all the way. If you're going to half-ass it, why bother?”
 ― Ashly Lorenzana

Advent 2017


The Advent Calendar is typically a calendar containing small numbered flaps, one of which is opened on each day of Advent, typically to reveal a picture or treat appropriate to the season. For us at the box, the Advent Calendar means a mini-CrossFit Challenge each day from December 1st through the 24th.

The challenge will be posted on the blog 10PM the night before along with the WOD. You will have from 6AM until the new challenge posts at 10PM to complete the challenge. Each submission will have to be verified by another athlete, so grab a coach or fellow athlete and get started! If you can't make it to the box that day - no worries - video submissions will be accepted. So grab your camera, record, and post on the CFKoP Community FB page-or maybe even live stream!

 There will be a spot on the board each day for the results. The winner each day will receive a raffle ticket and can place their ticket in the raffle of their choice. Some days there will be more than one winner and we will have different categories, Female/Male, Scaled/ RX.

The raffle winners will be drawn at the end of the Month!

Prizes include:
1 hour Personal Training Session with your Favorite CFKoP Coach
Merchandise from the CFKoP store
A photo-shoot with Ryan Samson Photography
Wine and Spirits basket
$20 Gift Card to United Mettle
A session with Dr Turner
Gift Certificate for Kettlebell Kitchen
One session with Jim Rutter
A Free Month at CFKOP ...and more

11.26.2017

W.O.D. 11.27.17











Join us on Friday at 7:30PM for this Special Yoga Class- with Tori.
Vinyasa and Vino; a charity event for CHOP. 
$20 suggested donation and bring some wine to share for a social afterwards.
Everyone is welcome. NO prior experience is necessary.

3 Rounds for time of:
20 Wallballs 14/20 to 9/10 ft
20 Burpees
500 Meter Row
20 Kettlebell Swings 35/55#
20 Box Jumps 20/24"

Quote:
“Don't mistake activity with achievement.”
 ― John Wooden

Adopt a Family for the Holidays


We are adopting families for the holidays!

This list comes directly from Montgomery County Office of Family and Youth from families in need (and we also have an autistic support classroom/ and a Steve's Club kid we are adopting as well).

Please consider signing up to buy a present or two.
There are a few higher priced items that maybe a few people can go into together.
The items in orange are the very specific things the kids asked for.
Please bring in your wrapped presents by Monday, December 18th.

Include a tag with the family letter and child's age/sex.

 CLICK HERE to access the spreadsheet.

11.25.2017

W.O.D. 11.26.17

Push Press 
3-3-3-3-3

Complete as many rounds as possible in 12 minutes of: 
250-meter row 
10 Push Press (95/135#) 
10 Push-ups

 Sunday- CrossFit WoD 10:00AM ONLY
Sunday - Open Strength 10-11:30 PM

Quote: 
The most important thing is to enjoy your life—to be happy—it’s all that matters. 
-Audrey Hepburn

11.24.2017

W.O.D. 11.25.17

4 Rounds for time of:
50 Air Squats 
10 Power Snatches (95/135#)
15 Burpee Box Jumps (20/24")

Today's Classes:
Saturday-CrossFit WoD 10:00AM ONLY
Saturday - Open Strength 10-11:30 PM

Quote:
A good speech should be like a woman's skirt: long enough to cover the subject and short enough to create interest. 
-Winston Churchill

11.23.2017

W.O.D. 11.24.17





From the create your own WOD Contest, the winner:
Shawna's WOD
For time:
1-10 Clean and Jerks (95/135#)
10-1 Pull-ups
* 20 Double Unders after each set

Today's Classes:
Friday- CrossFit WoD at 9:30 AM, 12:15 PM, 1:00PM, 3:30 PM and 4:30 PM 
Friday - Open Strength 12-5:30PM

Quote: 
An attitude of gratitude brings great things.
-Yogi Bhajan

11.22.2017

W.O.D. 11.23.17


Please join us at 8:30 AM for this FUN ANNUAL THANKSGIVING DAY AMZING RACE!

Friends and Family are welcome to join us for this FREE class. 
 There will be teams for this workout, teams will race through Bridgeport with clues at each stop and challenges to accomplish.

There will be FREE  babysitting available.


Thanksgiving Schedule:
Thursday- AMAZING RACE 8:30 AM

Friday- CrossFit WoD at 9:30 AM, 12:15 PM, 1:00PM, 3:30 PM and 4:30 PM 
Friday - Open Strength 12-5:30PM

Saturday-CrossFit WoD 10:00AM ONLY
Saturday - Open Strength 10-11:30 PM

 Sunday- CrossFit WoD 10:00AM ONLY
Sunday - Open Strength 10-11:30 PM

Quote: 
Not what we say about our blessings, but how we use them, is the true measure of our Thanksgiving. -W.T. Purkiser

11.21.2017

W.O.D. 11.22.17

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 2.27.17)
(CLICK HERE to compare to 5.23.17)
(CLICK HERE to compare to 8.30.17)

Thanksgiving Schedule:
Thursday- AMAZING RACE 8:30 AM

Friday- CrossFit WoD at 9:30 AM, 12:15 PM, 1:00PM, 3:30 PM and 4:30 PM 
Friday - Open Strength 12-5:30PM

Saturday-CrossFit WoD 10:00AM ONLY
Saturday - Open Strength 10-11:30 PM

 Sunday- CrossFit WoD 10:00AM ONLY
Sunday - Open Strength 10-11:30 PM

Quote:
“Those who know, do. Those that understand, teach.” 
 ― Aristotle

Meet the Coaches - Aimee







What credentials do you have?
Certified CrossFit Level 4 Coach (CF-L4)
Certified CrossFit Trainer Level 3 (CCFT)
CrossFit Level 2 Trainer, June 2009, Montclair, NJ CrossFit
Level 1 Trainer, June 2008, Vassalboro, ME
USA-Weightlifting Certified Sports Coach
CrossFit Gymnastics
CrossFit Competitors
CrossFit Mobility
CrossFit Flexibility
CrossFit Football
Concept II Rowing
CrossFit Nutrition Certification
CrossFit Powerlifting Certification
CrossFit Kids Certification
CrossFit Olympic Lifting Certification
CrossFit Judges
CrossFit Running


When and why did you become a coach and what did you do for a career outside of coaching?
I became a CrossFit trainer in 2008, I was sick of sitting behind a desk and pushing numbers. I wanted to actively help people become better humans. I was teaching spin, kickboxing, core classes and a lot of other classes at Globo gym in addition to my full time job as a buyer; I found teaching fitness far more fulfilling than what I was doing behind a desk. I was in the fashion industry for about 10 years before finding CrossFit. I worked at the store level, as a personal shopper at Nordstrom. I worked in the corporate offices of Ralph Lauren and Linens 'N Things (oh and Boscovs too) as a buyer. Took a quick spin on the operations side of retail and then finally a small stint on vendor side as an international sales manager for a small company and managed their boutique in SoHo...then I had enough.

What is the impact you hope that your coaching has on athletes?
When asked, what I do, I typically say, I change peoples lives. I hope my impact on everyone who has walked through the doors of CrossFit KoP has been a positive one. Through coaching CrossFit I have seen people change in all pursuits, mental, physical, emotional ... mind, body and soul. When I saw such a positive change in myself in 2008, there was no other option in my mind but to pass it along to everyone who was willing to ask or listen. There is so much to be gained from CrossFit and so little to loose.

What hobbies and interests do you have outside of the gym?
I love to travel and experience new places, cultures, customs and people. I love fancy food and wine. I love to shop. I love spending time with my family when I'm not working. I work a lot, but I love what I do-so is that really work?  In addition to spending my weeks at CrossFit KoP I also work weekends training trainers on the Level 1, Level 2 and CrossFit Kids seminar staffs (so that's kinda a hobby). Oh and I just recently took up shooting...so I guess besides CrossFit, I do have a new hobby.

What are your goals and interests as an athlete?
My goal is do my best every day and get better every time I walk in the door.
My interest is really CrossFit, pure CrossFit.  I have followed the main site - crossfit.com for years. I love trying new workouts and challenging myself.

Favorite quote(s)?
Consistency breeds adaptation. (not sure if this is a quote or just something I say a lot)
What the mind can conceive the body can achieve. (my mom told me this along time ago and it stuck)

11.20.2017

W.O.D. 11.21.17


5 Rounds for time of:
15 Dumbbell Hang Clean and Jerks 35/50#
50 Double Unders
3 Rope Climbs 15ft

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.

Thanksgiving Schedule:
Thursday- AMAZING RACE 8:30 AM

Friday- CrossFit WoD at 9:30 AM, 12:15 PM, 1:00PM, 3:30 PM and 4:30 PM
Friday - Open Strength 12-5:30PM

Saturday- CrossFit WoD 10:00AM ONLY
Saturday - Open Strength 10-11:30 PM

 Sunday- CrossFit WoD 10:00AM ONLY
 Sunday- Open Strength 10-11:30 PM

Quote:
“The mediocre teacher tells. The good teacher explains. The superior teacher demonstrates. The great teacher inspires.” 
 ― William Arthur Ward

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.

11.19.2017

W.O.D. 11.20.17


Strength
Deadlift
5-5-5-5-5

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. 

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

Photos: