W.O.D. 12.9.19

4 Rounds for time of:
25 Dumbbell Deadlifts
12 Dumbbell Front Squats
12 Dumbbell Push Press
10 Weighted Pull-ups

Men: Two 50-lb Dumbbells
Women: Two 35-lb Dumbbells
*Use 1 Dumbbell for pull-ups
*All 4 corners of the dumbbell must touch the ground on the deadlift

Advent Day 9:
Max Height Box Jump M/F

Quality is not an act, it is a habit. 
- Aristotle


W.O.D. 12.8.19

On a 25-minute clock, 5 rounds of: 
 Row for 50 seconds, rest 10 seconds 
Row for 40 seconds, rest 20 seconds 
Row for 30 seconds, rest 30 seconds 
Row for 20 seconds, rest 40 seconds 
Row for 10 seconds, rest 50 seconds

Record total distance rowed. 

Advent Day 8:
Most distance rowed in 25 minutes. M/F winner

Community Note:
Open Gym is from 11am- 1pm today.

"The remarkable thing is, we have a choice everyday regarding the attitude we will embrace for that day." 
- Charles R. Swindoll


W.O.D. 12.7.19

Partner Workout
6 Rounds:
Air Bike 7/10 Calories
7 Power Snatch (65/95#)
7 Pull-ups
Air Bike 7/10 Calories
(Partners rotate in a, you go, I go rotation for the entire round. Each partner will complete 6 rounds.)

Advent Day 7:
Max Handstand Hold M/F (against the wall)
Max Freestanding Handstand Hold M/F

"The greatest day in your life and mine is when we take total responsibility for our attitudes. That's the day we truly grow up." 
- John C. Maxwell


W.O.D. 12.6.19

For time:

Med-Ball Cleans (14/20#)
Double Unders (x2)

Advent Day 7:
Max Double Unders in one set (Male/Female)

Community Notes:
Festivus is here! Start time is 5 pm with Festivities (+ pig roast) and events beginning at 5:30 pm. Come dressed in your best holiday flare, bring a white elephant gift ($5-10) food or drinks to share and be prepared for feats of strength, airing of grievances and much more.

The 4:30pm workout is the last class of the day today!

"You cannot tailor-make the situations in life but you can tailor-make the attitudes to fit those situations." 
- Zig Ziglar

We Celebrate our 5 Year CrossFit KoP Members!

Every year at Festivus we honor the members who have been with us for the last 5 years. As a token of our appreciation for our long standing member's commitments to fitness and our community; they receive a CrossFit King of Prussia 5 year Member Gym Bag! 

This years honorees are: 
Jill Archibald 
Amanda Chud 
Matt Erbe 
Erik Ford 
Jenna Kenny 
Michal Komemi 
Karen Mastrocola 
Josh McVoy 
Jon Pistilli
Rich Andrews


W.O.D. 12.5.19

AMRAP in 15 Minutes:
1 Rope Climb (15 ft)
3 Ring Muscle Ups
5 Burpee Box Jump Overs (20/24")
7 Toes to Bar

Advent Day 5:
Turkish Get-up (M/F)
Advent ticket for unique objets and load lifted (M/F)
Video submissions on the Community Facebook or Instagram are welcome!!! 
Make sure to tag @crossfitkop

Community Notes:
Tomorrow is Festivus! Start time is 5pm with Festivities (pig roast) and events beginning at 5:30 PM. Come dressed in your best holiday flare, bring a white elephant gift ($5-10) food or drinks to share and be prepared for feats of strength.
The 4:30pm workout is the last class of the day on Friday, 12/6.

"A positive attitude causes a chain reaction of positive thoughts, events and outcomes. It is a catalyst and it sparks extraordinary results." 
- Wade Boggs


W.O.D. 12.4.19

Split Jerk

Kettlebell Swing (35/53#)
2-fer Wallball (14/20ft)
L-Sit Hold (seconds)

(time cap 10:00 minutes)

Advent Day 4:
Max weight on Split Jerk (M/F)

 Community Notes:
  CLICK HERE to find out more about about our Holiday Party (Festivus) this Friday, December 6th!
  CLICK HERE to learn how to DONATE a gift for our "adopt a family" holiday drive.

"The meaning of things lies not in the things themselves, but in our attitude towards them." 
- Antoine de Saint-Exupery

Athlete of the Month: Jon Pistilli

Current Location: Chalfont PA (40+ mins away from the box)

Age: 42

Occupation: Finance

College: Wester Chester University (WCU)

How long have you been a CrossFitter? 7 years ish (although no 5 year bag)

Did you ever play sports? Football and Basketball

Got some cool (or uncool) hobbies you'd like to share? I love to snowboard and I am really good at it (sorry no video to upload) Snowboarding is what got me doing CrossFit. I realized in my early/mid 30s that my then current routine of exercise consisting of golfing on the weekends, beer league softball 2x a week, bowling on Monday nights (2 seasons), sprinkled in with 3 days a week at the gym to work on chest and biceps was not cutting it to stay fit to hit the slopes as I would like. A guy at work showed me a video of the games and the next day I joined a box and have been hooked ever since.

What has been your biggest achievement at CrossFit in general? I have three!!! 1) Winning King and Queen was awesome, especially considering the level of competition. Following my win I moved away from individual comps as I realized I wouldn’t be able to put forward the same level of commitment to training that won me the title with my growing family and didn’t think that was fair to the sport. Now I just do team comps (Froning). 2) Beating Pam G (“Pan”) in a long distance run at a comp at NEPA Crossfit (since it was a comp with judges it was official) earning me the title of AVS Runner / Co-Captain. It was a very impressive win, was trailing for the entire race and came from behind with a few hundred yards left to take the win. Hopefully TP’s endurance training can help her. 3) Co-founding AVS with Mike Sims (left the box a year and a half ago b/c of his hit role on the TV show the Golbergs). AVS was our way of giving back to the CF committee by helping people (Pan and DD) win Crossfit comp titles, For a short stint, we were ranked #1 in the CF scaled division in the NE PA region (at least that is what we told ourselves). Mike and I have since done well in none scaled comps, winning an open men’s division last May and Pan and I did win a Master’s Comp ($$$ Prize). DD and I realized we don’t partner well in comps (a lot of yelling and finger pointing). Although AVS isn’t as active today (Mike’s acting career, Pan’s Injury and DD being DD) it did result in 3 great long-lasting friendships.

What skill(s) had you been working on all during 2019, and did (it)they become a success ?
Being on time for class…...not successful Working on stringing bar and ring muscles up ………….successful (thanks to PT sessions with Aimee)

Goals for the 2020 year? Nutrition, Nutrition, Nutrition and mobility Need to get back on the pre made meals (need a replacement for KB kitchen) and need to get a new punch card for pilates reformer classes (mobility and core).

What's your favorite WOD? Anything with heavy clean and jerks, rowing and handstand walks

How about your favorite food/snacks? Love trying new IPAs

What is the craziest workout outside of CF you have ever done? Coaching my daughter’s 8 under girls softball team.

What’s your least favorite WOD? Open work out 20.3 and 18.4. Love handstand walks but can’t get through the HSPU standard to get to it. NO REP!!!! It was also the work out that one of my AVS teammates screamed at me in front of the entire class for no reping them (no not DD).

Favorite lift/movement? Clean and jerk

What’s your least favorite lift/movement? TTB (hence why I need to work on that mobility and core) 

Whats your favorite piece of workout "gear"? Arm sleeve (Golfer’s Elbow) and my United Mettle wrist wraps

What would you say is your biggest improvement since starting CF? Overall Fitness. Night and day where I was before starting CF and continue to hit PRs (see below)

Who is your favorite coach? Keith B.

PR's to mention? Goals Reached? Nutrition highlights?. I hit a 255 jerk which was a PR and Goal (over 250). Unfortunately my current nutrition, although not horrible, is not worth highlighting.


W.O.D. 12.3.19

4 Rounds for time of:
Row 500 Meters
15 Overhead Squats (65/95#)
50 ft. Handstand Walk

Advent Day 3:
Part 1:  Max hang (Choose a pull-up bar or rope, longest time on each wins M/F)
Part 2: Winner of the Daily Workout (M/F Rx)

 Community Notes:
  CLICK HERE to find out more about about our Holiday Party (Festivus) this Friday, December 6th!
  CLICK HERE to learn how to DONATE a gift for our "adopt a family" holiday drive.

"Keep a good attitude and do the right thing even when it's hard. When you do that you are passing the test. And God promises you your marked moments are on their way." 
- Joel Osteen

Rachel and Michal at the AO Finals

CrossFit KOP and KOP Barbell wish Michal and Rachel good luck as they will be heading to the American Open Finals in Salt Lake City Utah this weekend.

This is the second of three national level meets held throughout the year. It is made additionally exciting as it is a qualifying event for those looking to make the Olympic team, so they will be sharing the platform with former and prospective Olympians. Final details will be released later in the week, but Michal will be competing Friday late afternoon/early evening in the 49kg weight category and Rachel will be competing Sunday late morning/early afternoon in the 81kg weight category (eastern time).


W.O.D. 12.2.19


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

CLICK HERE to compare to 3.4.19
CLICK HERE to compare to 6.6.19
CLICK HERE to compare to 9.3.19

Advent Day 2:
Max L-sit Hold
M/F winners
(legs must be off the floor held straight out in front of the body)

 Community Notes:
  CLICK HERE to find out more about about our Holiday Party (Festivus) this Friday, December 6th!
  CLICK HERE to learn how to DONATE a gift for our "adopt a family" holiday drive.

"Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it." 
- Lou Holtz