7.16.2018

W.O.D. 7.17.18

On a 12 Minute Clock:
Run 1 Mile
In the remainder of the time complete:
50 Box Jumps 20/24"
then
Max Power Snatches (95/135#)

(Your score will be the total number of Power Snatches)

Community Notes:
We are excited for Saturday's 9th Annual King and Queen of Prussia.
Good luck to all the competitors.
Spectators are welcome.
There will be NO regular class on Saturday July 21st due to the King and Queen of Prussia.

Quote: 
“Success is stumbling from failure to failure with no loss of enthusiasm.” 
 ― Winston S. Churchill

King and Queen Heats


The time has arrived, we are excited for Saturday's event, the 9th annual - King and Queen of Prussia.

Arrival Time: 8:00 am
Athlete Briefing: 8:30 am
First WOD begins: 9:00 am

We will provide a catered lunch and beer. Please feel free to bring some snacks and drinks to share as well. 

We will soon assign "hydration buddies".  As a hydration buddy, you will be assigned a fellow athlete. Your job is to make sure your buddy is well hydrated, fed, and having a great time (you will be their #1 cheerleader).

Heat List (take 2)

Heat 1:
 Andrew Coyle
 Andrew Mahle
 Jeff Paul
 Carl Beigler
 Taylor Williams
 Joe Smutek
 Laura A
 Pam G
 Jen C
 Dana D
 Theresa L

Heat 2:
 Kevin Bray
 Pete D
 Josh Mc
 Joe C
 Dan M
 Mark Spak
 Evie
 Alona
 Mariana
 Lea
 Danielle G

Heat 3:
 Randy 
 Micah 
 Braden 
 Samson 
 Kevin T 
 Matt T 
 Shawna 
 Julie R 
 Alison K 
 Jen Solt 
 Mary H 

Heat 4:
 Mike C 
 Jeff H 
 Kevin L 
 John Mc 
 Ben M 
 Phani 
 Kevin H 
 Missy 
 Alex B 
 Jackie H 
 Kat 

Heat 5: 
 Mike Roth
 Noel 
 Mark P 
 Jonathan T 
 Bryan S 
 Matt D 
 Mike San 
 Brain Strauss 
 Jess M 
 Suzanne 
 Therese W*

Tim Hennessey





What first brought you in the doors of CrossFit King of Prussia?
A friend in South Jersey started at Crossfit Tribe and kept going on about it. So I looked for an affiliate in this area. I found CFKOP and that a coworker of mine was a coach. I talked to her about joining and my concerns, then leapt in.

What has kept you consistent?
 Before my daughter was born, my commitment varied. There were a lot of “rest days”(WODs I didn’t like). Since 2015, two things keep me consistent; I can only make it to one class (12:15) and my annual goal of 200 WODs (thanks Cline). This means I can no longer skip a WOD I don’t like. The result of this has been improvement in overhead strength and mobility as well as getting my first rope climb and double unders (still working on stringing them).

What advice do you have to newer athletes?
 Log your workouts. It took about 5 years before I started doing this. It useful to see how you did the last time a WOD came up. Communicate with your coaches. Listen to them, but also tell them about limitations, injuries, etc. There is a scale for nearly everything. It may not be what you had in mind when you came in. As an example, Aimee has at least 3 scales for me for HSPUs and she doesn’t always let me choose.

What would you tell someone thinking about joining our community?
 Joining CFKOP is one of the better decisions I made in my life, Try it out, talk to a coach or a member. Anyone, regardless of age or ability can make themselves better here. One of the best shirts I’ve ever seen said “Crossfit: tough enough for a Marine, scalable for the Queen”.

7.15.2018

W.O.D. 7.16.18

Congratulations to Donna on the birth of Jolene!
Mama and baby are doing amazing, baby girl was born early on Sunday morning weighing 7 lbs 9 oz. Donna CrossFittted consistently throughout her pregnancy. We couldn't be happier to welcome this little bundle of joy!






For time:
50 Calorie Row
5 Rope Climbs (20ft)
40 Calorie Row
4 Rope Climbs (20ft)
30 Calorie Row
3 Rope Climbs (20ft)
20 Calorie Row
2 Rope Climbs (20ft)
10 Calorie Row
1 Rope Climbs (20ft)

Community Notes:
Join us tomorrow, Tuesday July 17th at 5:15am for BOOTCAMP!

Quote: 
“Courage is the most important of all the virtues because without courage, you can't practice any other virtue consistently.” 
 ― Maya Angelou

7.14.2018

W.O.D. 7.15.18

CLICK HERE to sign a friend up today!!!! 

3 Rounds for time of:
7 Front Squats (135/205#)
21 Burpees to a target

Coaches notes:
Fronts Squats can be taken from the rack or the floor, athletes choice; indicate in results.
Burpees should be to a target about one foot above reach.

Community Notes:
All classes TODAY will be held in the Annex (110C DeKalb). Meet and park there; on the same side as the Annex.

Join us TODAY for Bootcamp at 11am with Coach Justin!
Next Bootcamp will be Tuesday at 5:15am

Quote:
Hard times don’t create heroes. It is during the hard times when the ‘hero’ within us is revealed. – Bob Riley

7.13.2018

W.O.D. 7.14.18



Take 20 Minutes to get to a 5 RM Deadlift

then:

4 Rounds for time of
50 Double Unders
15 Sumo-Deadlift High Pull (65/95#)

(Cap 10 minutes)

Community Notes:
All classes TODAY will be held in the Annex (110C DeKalb). Meet and park there; on the same side as the Annex.

Join us TODAY at 11:00 AM upstairs in the Annex for a special Yoga class.

Join us TOMORROW for Bootcamp at 11am !

Quote: 
If you set goals and go after them with all the determination you can muster, your gifts will take you places that will amaze you. – Les Brown

7.12.2018

W.O.D. 7.13.18












For time:
10 Muscle Ups*
15 Squat Cleans (95/135#)
30 Cal Ski Erg or Air Bike
15 Squat Cleans (95/135#)
10 Muscle Ups*

(*Athlete's choice Ring or Bar MU)

Community Notes:
All weekend classes will be held in the Annex (110C DeKalb). Meet and park there; on the same side as the Annex.

Join us for BOOTCAMP this coming Sunday, 7/15 at 11am with Coach Justin!
There will also be bootcamp at 5:15am on Tuesday, 7/17 with Coach Jenna!

Join us tomorrow, Saturday (7/14) at 11:00 AM upstairs in the Annex for a special Yoga class.

Quote: 
Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak. – Thomas Carlyle

Tonight's Endurance Class



For Endurance 6pm workout tonight meet again at Betzwood Park

 We will do a trail run again

King and Queen Challenges


See you all Saturday, July 21st to complete the following challenges with your fellow competitors...


WOD 1:
Uprising 
For time, Lords will take 9,000 pounds from ground to overhead, while Ladies will take 5,000 pounds. 

 The weight selections are as follows:
 Lords: 
155# for 59 reps
135# for 67 reps
105# for 86 reps
75# for 120 reps 

 Ladies: 
105# for 48 reps
95# for 53 reps
65# for 77 reps
45# for 112 reps 

WOD 2:
 Warpath 
To attain the throne, the members of the court will encounter many trials and tribulations. All will fail but those that are most worthy will get back up the fastest. 
 The next test for future royalty is as follows: 
 50 Deadlifts 
21-15-9 
Pull-ups 
 Double Jump Bar Facing Burpees 
50 Deadlifts 

 For this challenge, there will be a 10-minute time cap. Each rep not completed, will add another second to the final time. Lords will lift a 135# and Ladies will lift a 95# 

Master's Warpath
25 Deadlifts  (65/95#)
21-15-9
Jumping Pull-ups
Burpees
25 Deadlifts (65/95#)

 WOD 3: 
Brazen Bull 
 3 Rounds for time of: 
400 Meter Run 
20 Alternating (10R/10L) Weighted Dumbbell Step-ups (45/25#) 
20 Dumbbell Thrusters (45/25#)

Pam Gulotta





What first brought you in the doors of CrossFit King of Prussia? 
I have always been interested in fitness. Early on, I found running. A few co-workers of mine told me that I “had to” try CrossFit. They swore I would love it. I started at a box near my office. Shortly later a friend had told me about KOP and that she researched that it was the best around. It was closer to my house so I would try to go at night on my way home from work and loved it.

What has kept you consistent?
Honestly, what has kept me consistent initially was the convenience. I was offered a full time work from home position with my company. One of my first thoughts when accepting the position was “now I get to go to KOP every day!” And I did. And I was hooked. I loved the coaches, the people. I worked out at noon on my lunch break. As the years went by I loved all the extra help and added opportunities that came my way to get better. I added more programming, more training and Aimee not only allowed for me to do this but also guided me and showed me how. I am forever grateful because this made CrossFit a way of life for me. And now she is stuck with me forever.

What advice do you have to newer athletes? 
My advice to newer athletes would be to put 100% into it. Set goals and if you commit to working on them, you will achieve them. Even when you think you can’t. If CrossFit and general physical fitness is a goal for them, then they are 100% in the right place. Some days are hard, some days you don’t succeed. But the days where you achieve something you couldn’t do before, those days are priceless.

What would you tell someone thinking about joining our community?
To do it! Joining KOP has made me stronger, healthier and more confident. Each day that I go hard and give my all I feel like I’m teaching my daughters that they can do whatever they dream of. Besides this personal growth, CF KOP has also introduced me to life-long friends. This community is the best CrossFit community out there! Join us!

7.11.2018

W.O.D. 7.12.18






TEST DAY- RECORD RESULTS
5 RM Front Squat

CLICK HERE to compare to 1.5.18.
CLICK HERE to compare to 4.4.18.

SKILL TEST:
500 Meter Row

Community Note:
Don't forget about our Bootcamp this coming Sunday, 7/15 at 11am with Coach Justin!
There will also be bootcamp at 5:15am on Tuesday, 7/17 with Coach Jenna!


Quote: 
Definiteness of purpose is the starting point of all achievement. – W. Clement Stone

7.10.2018

Dan Faby




What first brought you in the doors of CrossFit King of Prussia? 
Well back in the day I was pretty into long obstacle course races, such as tough mudders or spartan races. I did not like the typical gym setting, then found out about crossfit and thought it would be perfect for training. Did a quick google search and found that Crossfit KoP was very close to my apartment at the time so I decided to check it out.

What has kept you consistent?
Always setting small and big goals for myself in order to motivate myself and to get better. Before it was half marathons and 24hr obstacle course races. Now its getting better and stronger at the olympic lifts. Maybe in the future it can be to do more cardio/wods again...maybe.

What advice do you have for newer athletes?
Advice for newer athletes would be try not to have a big ego and have fun. No need to worry about what everyone else is doing, figure out your own goals and accomplish them. Also it pays to take the time to learn the correct technique.

What would you tell someone thinking about joining our community?
I would say Crossfit KoP offers a lot and will help you reach where you want to go. You will get some great coaching and meet some even better people. I would tell them that this gym/community will change your life for the better because thats what it did for me.

Members of the Decade



 Throughout the month we will spotlight the Top Ten Members of the Decade. Those selected have been active members for at least 5 years. They consistently pursue personal personal development and fitness goals. They are supportive and encouraging of other athletes and participant in community activities. They are also a role model to others, including coach-ability, humility and discernment.

Below are your members of the Decade:

Mike Santivasci 
Ryan Samson 
Shawna Pini 
Dan Faby 
Pam Gulotta 
Ellie Hamel
Dana Dilullo
Tim Hennessy
John Mchugh
Steve Zipf

Look our for spotlights of our top ten throughout the month! #ourmembersrock #10yearsofCFKOP

W.O.D. 7.11.18

4 Rounds for time of:
20 GHD Sit-ups
20 Handstand Push-ups
20 Box Jumps (24/30")

Community Note:
Join us TODAY for bootcamp at 5:30pm
Don't forget about our Bootcamp this coming Sunday, 7/15 at 11am with Coach Justin!


Quote: 
There is only one thing that makes a dream impossible to achieve: the fear of failure. ― Paulo Coelho

7.09.2018

W.O.D. 7.10.18


CLICK HERE to register today for the Bridgeport Barbell Club Classic on August 11th and 12th!










TEST DAY - RECORD RESULTS

"Cindy"
AMRAP in 20 Minutes of:
5 Pull-ups
10 Push-ups
15 Air Squats

(CLICK HERE to compare to 1.4.18)
 (CLICK HERE to compare to 1.14.18)
 (CLICK HERE to compare to 2.25.18)
(CLICK HERE to compare to 4.13.18)

Community Note:
Don't forget about our Bootcamp tomorrow at 5:30pm with Coach Jenna
There will also be a bootcamp this coming Sunday, 7/15 at 11am with Coach Justin!

Quote:
It does not matter how slowly you go as long as you do not stop.
– Confucius

7.08.2018

W.O.D. 7.9.18

CLICK HERE to sign a friend up today!!!!






5 Rounds for time of:
400 Meter Run
15 Hang Power Clean and Jerks (75/115#)

Quote:
Our greatest glory is not in never falling, but in rising every time we fall. 
— Confucius

7.07.2018

W.O.D. 7.8.18

For time, using a single dumbbell: 
10 weighted pull-ups 
40 overhead lunges 
10 weighted pull-ups 
30 snatches, alternating arms 
10 weighted pull-ups 
20 overhead squats, 10 each arm 
10 weighted pull-ups 
10 Turkish get-ups 
10 weighted pull-ups 

 Men: 50-lb. dumbbell 
Women: 35-lb. dumbbell 

(scaling options, use strict pull-ups vs. weighted; and ultimately a band for strict pull-ups if necessary)

Community Notes:
OPEN GYM- FREE for members today from 11:00AM-1:00PM!

Quote: 
 "The greatest glory in living lies not in never falling, but in rising every time we fall."
- Ralph Waldo Emerson

7.06.2018

W.O.D. 7.7.18












Split Jerk 
1-1-1-1-1-1-1

AMRAP in 7 Minutes:
(with a partner)
Max Muscle Ups
(ring or bar-athletes choice)

Community Notes:
Join us TODAY Saturday, July 7th for a special Preschool "Water-play day" at 10:00 AM.
Ages 3-7 years are welcome.
Kids will enjoy fun and fitness paired with water games.
Come in a bathing suit (or clothes to get wet) and a towel.
$10 Registration (for members and non members) or use your CFKIDS punch card!


OPEN GYM- FREE for members Sunday, July 8th from 11:00AM-1:00PM!

Quote:
"Many of life's failures are people who did not realize how close they were to success when they gave up."
- Thomas A. Edison