4.29.24

All for time:

15 Dumbbell Thrusters

15 Burpees 

15 Dumbbell Thrusters

15 Toes to Bar

Rest 2:00

15 Dumbbell Thrusters

15 Burpees 

15 Dumbbell Thrusters

15 Toes to Bar

Rest 2:00

15 Dumbbell Thrusters

15 Burpees 

15 Dumbbell Thrusters

15 Toes to Bar

(Ladies 35#/ Gentlemen 50#)

Quote:

“To uncover your true potential you must first find your own limits and then you have to have the courage to blow past them.” – Picabo Street

Welcome NEW COACH Mike DeVito

Please join us in welcoming Mike DeVito to our CrossFit KOP Community! 

Join him this week and every week going forward for our 6:30 PM Class - The ENGINE!! 

This class is designed to ignite your metabolism and push your limits, this dynamic workout combines bursts of intense exercise with short recovery periods to maximize calorie burn and sculpt lean muscle. 

 

The Engine delivers a high-energy experience that will leave you feeling empowered and accomplished. Whether you're a seasoned athlete or just starting your fitness journey, our class offers modifications and challenges suitable for all levels. 

 Join us and discover the thrill of pushing past your boundaries, building strength, and boosting endurance in a supportive and motivating environment. Fuel your passion for fitness and unleash your full potential with The Engine HIIT class.

Class begins on Tuesday 4/30 - counts as a regular class with CFKOP membership. 

Check out the first week for FREE - Bring a Friend for FREE too!

4.28.24

All for time:

3 Rounds of: 

500m Row 

 30 Wall Balls (14/20 to 9/10ft)

 then: 

 3 Rounds of: 

500m Ski 

 30 Walking Lunge 

then:

3 rounds of:

400 Meter Run

30 Kettlebell Swings (35/53#)

Sunday Lifting at 10:15 with Coach Taylor

Quote: 

“The highest compliment that you can pay me is to say that I work hard every day, that I never dog it.” 

– Wayne Gretzky

4.27.24

BRING A FRIEND OR 4 FOR FREE

'TREVOR'

For Time (in a Team of Four) 

300 Pull-Ups 

400 Push-Ups 

500 Sit-Ups 

600 Air Squats

In a team of four, with a running clock, perform the prescribed work in the order written. Two people may work at a time. Reps are cumulative for all team members. All reps of each movement must be completed before moving on to the next movement (i.e. finish all Pull-Ups before moving on to the Push-Ups, etc.). Score is the time on the clock when the 600 Air Squats are completed. 

Quote: 

The difference between the impossible and the possible lies in a person’s determination.” 

– Tommy Lasorda

NEW CLASS ALERT

 

We are exited to launch this new class and bring back our 6:30 PM class time two days a week 

(Tuesday/Thursday - 6:30 PM)

Get ready to rev up your fitness engine with our exhilarating 60-minute HIIT class, The Engine. With new coach Mike DeVito! 

This class is designed to ignite your metabolism and push your limits, this dynamic workout combines bursts of intense exercise with short recovery periods to maximize calorie burn and sculpt lean muscle. 

 

The Engine delivers a high-energy experience that will leave you feeling empowered and accomplished. Whether you're a seasoned athlete or just starting your fitness journey, our class offers modifications and challenges suitable for all levels. 

 Join us and discover the thrill of pushing past your boundaries, building strength, and boosting endurance in a supportive and motivating environment. Fuel your passion for fitness and unleash your full potential with The Engine HIIT class.

Class begins on Tuesday 4/30 - counts as a regular class with CFKOP membership. 

Check out the first week for FREE - Bring a Friend for FREE too!

4.26.24

Deconstructed Fight Gone Bad

 3 Rounds for time of:

20 Wallballs (14/20 to 9/10 ft)

20 Sumodeadlift High Pulls (55/75#)

20 Box Jumps (20/24")

20 Push Press (55/75#)

20 Calories row

Quote: 

“Continuous effort — not strength or intelligence — is the key to unlocking our potential.” – Liane Cardes

4.25.24

For time

21-15-9-6 reps of:

Air Bike Calories

Handstand Push-ups

Power Cleans (95/135#)

Quote: 

“Obstacles can’t stop you. Problems can’t stop you. People can’t stop you. Only you can stop you.” – Jeffrey Gitomer

4.24.24

Front Squat 

5-5-5-5-5

Cash out:

AMRAP in 8 Minutes:

8 Ring Dips 

8 DB Front Squats (35/50#)

16 Double Unders

Quote: 

"The will to succeed is important, but what's more important is the will to prepare." - Coach Bobby Knight

4.23.24

 3 rounds for time of: 

10 strict chest-to-bar pull-ups 

20 hand-release push-ups 

30 dumbbell front-rack walking lunges 

 ♀ 20 lb ♂ 35 lb 

 Quote: 

"The difference between ordinary and extraordinary is that little extra." - Jimmy Johnson

4.22.24

For time: 

 40 GHD sit-ups 

4 rope climbs - 15ft

800-meter run 

30 GHD sit-ups 

3 rope climbs - 15ft

400-meter run 

20 GHD sit-ups 

2 rope climbs - 15ft

200-meter run 

 Quote: 

 "Success isn't owned - it's leased. And rent is due every day. Every single day, someone's coming for your job. Someone's coming for your greatness. If you're the greatest, someone wants to be the greatest, and so if you're not constantly improving your game, somebody else is." - J.J. Watt

4.21.24

C2 Triathlon

For Time: 

6,000 meter C2 Bike Erg 

4,000 meter Row 

2,000 meter Ski Erg 

 Quote: 

"You can stand tall without standing on someone. You can be a victor without having victims." 

-Harriet Woods

4.20.24

BRING A FRIEND FOR FREE 

 AMRAP in 22 minutes 

(with a partner): 

400-m run 

50 KB swings (53/70 lb) 

400-m single-KB farmers carry 

– Partners run together and break up the other two movements as needed. 

 Quote: 

"Great players want to be driven, to be pushed to the edge. They don't want to be cheated. Ordinary players want it to be easy." - Pat Riley

4.19.24

Deadlift 

7-7-7-7-7

Cash out:

AMRAP in 8 Minutes:

5 Strict Pull-ups

25ft Handstand Walk 

Quote: 

"To sum up what Mamba Mentality is, it means to be able to constantly try to be the best version of yourself." - Kobe Bryant

Physical Therapy with Bettie

Bettie of Core Movement PT is offering FREE movement screens - Please check out this QR code and book today!

4.18.24

First: 

As Many Reps as Possible in 5 Minutes of Body Weight Back Squat* 

Then immediately after: 

15 Minute Clock Starts 

You must run 800m then with remaining time complete 

As Many Rounds as possible of: 

10 Box Jumps (20/24") 

10 Toes to Bar 

 Score is Reps of Back Squats + Rounds 

 *If a body weight back squat is unattainable you will scale according to level and ability. 

 Quote: 

"Success is a result of consistent practice of winning skills and actions. There is nothing miraculous about the process. There is no luck involved." - Bill Russell

4.17.24

TEST DAY- RECORD RESULTS

1 RM Snatch 

Cash out:

AMRAP in 7 Minutes:

7 Calories Ski Erg

7 Dumbbell Snatch (R) - (35/50#)

7 Dumbbell Snatch (L) - (35/50#)

Quote: 

"If you believe in yourself and have dedication and pride - and never quit, you'll be a winner. The price of victory is high but so are the rewards." - Bear Bryant

4.16.24

 TEST DAY - RECORD RESULTS

"Fran" 

21-15-9 

Thrusters (65/95#)

Pull-ups 

Cash out: 

AMRAP in 5 Minutes: 

Ring Muscle Ups

or

Practice Ring Muscle Up Skill Progressions

Quote: 

"My hunger is not for success, it is for excellence. Because when you attain excellence, success just naturally follows." - Coach K

Congratulations to Gordy, Dana and Ana

 

Congratulations to Gordy and Dana for sweeping gold (Snatch, Clean and Jerk and Total) at Masters Nationals.

Congratulations to Ana C for sweeping silver and taking Second all around.

Gordy hit 63 snatch/ 87 clean and jerk for a 150 total

Dana hit 61 snatch/77 clean and jerk for a 138 total

Ana hit 52 snatch/ 67 clean and jerk for a 119 total

All of these athletes put in a lot of hard work to accomplish these goals!

Give them a high five the next time you see them at the gym to celebrate their successes and hard work!

4.15.24

Committed Crew WOD - by Danielle C. 

AMRAP 12 Minutes:

5 Burpees 

10 Pistols 

15 DB Bench (35/50#)

--Rest 3:00--

AMRAP 12 Minutes: 

3 Wall walks 

9/12 Calories air bike 

15 GHD sit-ups 

 Quote: 

"Success is peace of mind which is a direct result of self-satisfaction in knowing you did your best to become the best you are capable of becoming." - Coach John Wooden

4.14.24

CARDIO SUNDAY

3 Rounds for time of:

1000 m Row or 1000 Ski or 2000 C2 Bike

800 m Run 

30 Burpees

SUNDAY STRENGTH 10:15 AM with Coach Taylor

Quote: 

 “Obstacles are those frightful things you see when you take your eyes off your goal.” 

– Henry Ford

4.13.24

BRING A FRIEND FOR FREE

AMRAP 25 with a partner: 

20 Wall-ball shots (9/10 ft)(14/20 lb) 

10 Bar muscle-ups 

5 Wall walks 

Partners split work as needed.

New or beginner athletes will do jumping bar muscle ups (or jump to support) on the low bar.

Quote: 

 “Don’t be distracted by criticism. Remember-the only taste of success some people have is when they take a bite out of you.” – Zig Ziglar

Upcoming Events

Sunday April 28th 12:00 - POP-UP YOGA with GIGI

Saturday /Sunday May 11/12 - 9:00 AM Classes at the Lyons Den

Monday May 27th - MURPH at 9:00 AM the Lyons Den (555 W Beidler Rd. King of Prussia PA)

CLICK HERE to register for Murph!

Saturday August 24th - Brawl in the Burbs

4.12.24

3 Rounds for time of:

40 Bodyweight Lunge

30 DB Box Step-ups (20/24 35/50# (use 2 DB))

20 Pull-ups

10 Sandbag Cleans (100/150#)

(ground to over the shoulder)

Quote: 

“Worry never accomplishes anything. When you have a problem, it is best to concentrate on the solution to that problem, not the problem itself.” – Thomas D. Willhite

4.11.24

Take 15 Minutes to build to a heavy Push Jerk 

then...

Freddy's Revenge 

5 Rounds for time of: 

5 Shoulder to Overhead (125/185#) 

10 Burpees 

Quote: 

“It’s not that I’m so smart, it’s just that I stay with problems longer.” – Albert Einstein

4.10.24

For time: 

5-6-7-8-9-10-9-8-7-6-5 

Overhead squats 

 10-12-14-16-18-20-18-16-14-12-10 

Calorie row 

 ♀ 75 lb ♂115 lb

Quote: 

“Our very survival depends on our ability to stay awake, to adjust to new ideas, to remain vigilant and to face the challenge of change.” – Martin Luther King Jr.

4.9.24

3 rounds for time: 

21 power cleans (105/155 lb) 

400-m run 

Plank hold for time equal to run time 

Plank hold should aim to be unbroken

Quote: 

“Only those who dare to fail greatly can ever achieve greatly.” – Robert F. Kennedy

4.8.24

CrossFit Total 

1 RM Back squat

1 RM Shoulder press

1 RM Deadlift

Scaling: 

Newer athletes should treat today as an opportunity to practice and get comfortable with heavy lifts. Intermediate athletes should attempt max effort lifts for each movement. 

Beginner Option: Back squat 3-3-1-1 reps Shoulder press 3-3-1-1 reps Deadlift 3-3-1-1 reps

CLICK HERE to read more about the CrossFit total.

Quote: 

Success is not about being the best. It’s about always getting better. – Behance

4.7.24

CARDIO SUNDAY

For time:

1 Mile Run

125 Wallballs (14/20 to 9/10 ft)

125 Kettlebell Swings (35/53#)

75 Burpees

(break up the work as needed)

Quote: 

It is better to fail in originality than to succeed in imitation. – Herman Melville

4.6.24

BRING A FRIEND FOR FREE

4 rounds with a partner for time: 

30 Synchronized Walking Lunges 

50 Hang Power Snatches (55/75 lb) 

100 Double-Unders 

– Split the snatches and double-under reps with one partner working at a time.

– New or beginner athletes can perform Hang Power Snatch using the trainer bar or PVC and single unders.

Quote: 

It is better to fail in originality than to succeed in imitation. – Herman Melville

4.5.24

5 Rounds for time of:

10 Thrusters (95/135#)

12 Lateral Burpees Over the Bar

20/25 Calories Row

Quote: 

If you are not willing to risk the usual, you will have to settle for the ordinary. – Jim Rohn

4.4.24

Bench Press

3-3-3-3-3

Complete a set every 2:00 minutes at 80% or above 

Then...

AMRAP in 15 Minutes:

5 Chest to Bar Pull-ups

10 Handstand Push-ups

15 GHD Sit-ups

Quote: 

Victory is sweetest when you’ve known defeat. – Malcolm S. Forbes

4.3.24

10 - 1:00 Minute Rounds of:

1 Rope Climb 

(Athletes choice, legless to 15ft or use your legs 20ft)

Max Wallballs (14/20# to 9/10ft)

Rest 1:00 between rounds

Skill Cash out:

Take 10 Minutes to practice Crossover Single and/or Crossover Double Unders

(record largest set)

Quote: 

I found that wanting fast results led only to despair, but a steady effort over five years transform all of life. – John Soforic

4.2.24

TEST DAY- RECORD RESULTS

"Grace" 

For time:

30 Clean and Jerks (95/135)

TEST DAY - CASH OUT

"Death by"... Air Bike Calories 

With a continuously running clock do one calorie the first minute, two calories the second minute, three calories the third minute... continuing as long as you are able.

To the unaccustomed this workout might feel like a joke in the beginning; not to worry, everyone stops laughing around round 7...

Community Notes:

JOIN US TONIGHT FOR YOGA - with GIGI at 6:30 PM

$20 drop in - Cash/Venmo/or Pay at the door.

Stretch and wine-down....

Quote: 

Patience, persistence and perspiration make an unbeatable combination for success. – Napoleon Hill