5.2.24

5 Rounds for time of:

500 Meter Row

9 Squat cleans (135/205#)

5 Ring Muscle Ups

Quote: 

“Anyone who stops learning is old, whether at twenty or eighty. Anyone who keeps learning stays young. The greatest thing in life is to keep your mind young.”—Henry Ford

Committed Crew

 

Congratulations to our April Committed Crew

Post to comments with a workout of your choice and it may be picked for a May workout of the day!

Up Coming Events

Time to find a team of 4 to throw down!!!

 

5.1.24

AMRAP 24 with a Partner:

24 Russian KB Swings (53/70 lb) 

12 handstand push-ups 

200-m farmers carry (53/70 lb) 

– Share work load as desired.

 – Use two KBs for the farmers carry; go out together and trade as needed.

Quote: 

“Research shows that you begin learning in the womb and go right on learning until the moment you pass on. Your brain has a capacity for learning that is virtually limitless, which makes every human a potential genius.”

—Michael J. Gelb

4.30.24

 TEST DAY - RECORD RESULTS 

"LYNNE"

As Many repetitions as possible in 5 rounds of: 

Max Bench Press (body weight)

Max Pull-ups 

Perform as many reps as possible (AMRAP) unbroken of Bench Press and Pull-ups. 

Continue in this manner for 5 rounds, do not rest between bench press and Pull-ups. 

You may rest as needed between rounds. 

Cash out: 

800 Meter Timed Run

Quote: 

“You don't understand anything until you learn it more than one way.”—Marvin Minsky

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