W.O.D.12.5.13

21 Front Squats (105/155#)

21 Pull-ups

100 Double Unders

15 Front Squats (105/155#)

15 Pull-ups

100 Double Unders 

9 Front Squats (105/155#)

9 Pull-ups

The above WOD will be run at the 6:00AM, 7:00AM, 9:30AM and 12:00 classes.

Mini- Festivus will be held at 9:30AM for those of you who cannot make it to the evening festivities!

 FESTIVUS...
will begin at 4:30PM. There will be a different "team" WOD during the party than the daily WOD listed above.

Regular 4:30 PM, 5:30PM and 6:30PM classes will be cancelled for Festivus.

A few Festivus Quotes: 
from the Seinfeld episode "The Strike", which aired on NBC on Thursday 18 December 1997. 

Kramer: Is there a tree?

Frank: No. Instead, there's a pole. Requires no decoration. I find tinsel distracting.

Frank Costanza: Welcome, new comers. The tradition of Festivus begins with the airing of grievances.

Frank: And now as Festivus rolls on, we come to the feats of strength.

Kramer: Another Festivus miracle!

Photos:

Mini Festivus at the dirty 9:30

 The crew!

Outfits of the evening...

W.O.D. 12.15.16

The 2016 Festivus Crew

 Your Coaches!

...and our members who have been with us for 5 Years +

all received a custom gym bag...we have 40 members who have been with us over 5 years!

21 Front Squats (105/155#) 

21 Pull-ups 

100 Double Unders 

15 Front Squats (105/155#) 

15 Pull-ups 

100 Double Unders 

9 Front Squats (105/155#) 

9 Pull-ups
100 Double Unders

Advent Day 15:
Max Handstand Hold
(against the wall and freestanding will both have M/F winners!)

Community Notes: 

What's the deal for Tonight?

 Festivus - our annual holiday party is tonight at 5:00PM!

Throughout the day we will offer a 6:00AM, 7:00AM, 9:30AM and 12:15PM regular CrossFit Class and Masters at 1:00PM.

At the 9:30 AM class there will be a variation of Festivus...bring a gift under $5 and come prepared to have some fun. 

There will be NO evening "regular" CrossFit classes or strength classes...ONLY Festivus! (so NO 4:30, 5:30, 6:30 or 7:30PM) 

Who is welcome at Festivus? 

EVERYONE (who is a member of CFKoP)! 

When should I arrive? 

 About 5:00 PM...and the WOD will commence closer to 5:30/6:00PM.

What should I bring? 

A gift under or about $5.00/$10.00 and a dish to eat or drinks to share.

 What should I wear? 

 A "festive" holiday sweater or something like it...we value creativity.

What should I expect? 

FUN, FRIENDS, COMMUNITY...AND...FEATS OF STRENGTH. You can also air your grievances and get your picture by the aluminum pole! We will provide a catered meal and some drinks. The WOD will be a team workout--your team will consist of a random selection.

Remember we will also pick the "yearbook" awards.

 Is it really worth coming? 

YES

Quote:

Great spirits have always encountered violent opposition from mediocre minds.

- Albert Einstein

W.O.D.12.4.13

"The Chief"

Max rounds in 3 minutes of:

3 reps, 95/135 pound Power cleans

6 Push-ups

9 Squats

Rest 1 minute

Repeat for a total of 5 cycles.

This WOD is scored by rounds completed for each of the 5 cycles.

Skill:

Cargo Net Climb

Community Notes:
What's the deal for Thursday?
Festivus - our annual holiday party is on Thursday evening. Throughout the day we will offer a 6:00AM, 7:00AM, 9:30AM and 12:00PM regular CrossFit Class. At the 9:30 AM class there will be a variation of Festivus...bring a gift under $5 and come prepared to have some fun.

There will be NO evening "regular" CrossFit classes or strength classes...ONLY Festivus!

Who is welcome at Festivus?
EVERYONE (who is a member of CFKoP)!

When should I arrive?
About 4/4:30PM...and the WOD will commence closer to 5:30PM.

What should I bring?
A gift under or about $5.00 and a dish or drink.

What should I wear? 
A "festive" holiday sweater or something like it...we value creativity. 

What should I expect?
FUN, FRIENDS...AND...FEATS OF STRENGTH.
You can also air your grievances & get your picture by the aluminum pole!
We will provide a catered meal and some drinks.
The WOD will be a team workout--your team will consist of a random selection.
Remember we will also pick the "yearbook" awards.

Is it really worth coming?
YES

Quote:

Whatever you can do, or dream you can, begin it. Boldness has genius, power and magic in it.

–Johann Wolfgang von Goethe

Festivus is coming...

 Festivus -is our annual holiday party on FRIDAY 12/17 at 5:00PM!

On 12/7 there will be NO evening "regular" CrossFit classes or strength classes...ONLY Festivus! (so NO 4:30, 5:30 or 6:30PM 

Who is welcome at Festivus? 

EVERYONE (who is a member of CFKoP)! 

When should I arrive? 

 About 5:00 PM...and the WOD will commence closer to 6:00PM.

What should I bring? 

A gift under or about $5.00/$10.00 and a dish to eat or drinks to share.

 What should I wear? 

 A "festive" holiday sweater or something like it...we value creativity.

What should I expect? 

FUN, FRIENDS, COMMUNITY...AND...FEATS OF STRENGTH. You can also air your grievances and get your picture by the aluminum pole! We will provide a catered meal and some drinks. The WOD will be a team workout--your team will consist of a random selection.

Remember we will also pick the "yearbook" awards.

 Is it really worth coming? 

YES

W.O.D. 10.21.11

Kyle

Ernie

Cate

Kara

In 3 or 4 person teams...
As Many Reps (Stone/Calorie) As Possible in 20 Minutes:

200M Farmers Carry (rotating time component)

Calorie Row

Atlas Stone over racked bar*

*Weight and height will be scaled according to your team. Teams will be grouped on level and ability.

Community Notes:
We are adding a new 9:30AM Friday class starting today! This weekend there will be no classes held at the box due to the Olympic lifting seminar. However, there will be Adventure WODs held at 10AM on Saturday & Sunday at Frosty Falls, please meet and park near there.

Contest/Community Goal:
The challenge is to everyone in the gym...coaches included - "Get a Muscle Up" by Festivus or at Festivus. Each athlete successful in this task will get their name added to a new board "The Muscle Up Club" (soon to be up), the honor of having a muscle up and a FREE drink at Festivus! (NOTE: Even if you had one before and it has disappeared, you must perform one between now and Festivus....Jason)

Recipe:
Paleo Spaghetti

Quote:
"You are profoundly influenced by the company you keep."

- Greg Glassman

Results:

Becca N/Megs/Alexis/Dianne 314 (109 stones + 205 calories @ 30# stone/26.5# farmers)

Oleg/Pat P/Jay E/Paul F 368 (101 stones + 267 calories @ 90# stone/45# farmers)

Manny/Steve Z/Mike S 318 (98 stones + 220 calories @ 30# stone/35# farmers)

Cate/Jonathan/Keith 282 (63 stones + 219 calories @ 90/112# stone/45/55# farmers)

Kara/Chris T./ Susan 236 (46 stones + 190 calories @ 60# stone/35# farmers)

John C/Kevin/Mike T. 315 (30 stones + 285 cal @ 144# stone/70# fc)

Steph V./Sharon/ Dorothy 274 (45 stones + 229 cal @ 90/112 # stone/ 45 fc)

Kyle/Mark/Ernie 322 (54 stones + 368 cal @ 112# stone/ 55# fc)

Matt/John/Kevin 361 (175/150# stone - 120 FC)

Lindsey/JZ/Dawn/LP 342 (90/60/30# stone - 55/35/26 FC)

Shawn/Mike F/Dan G./Josh 358 (144/112 # stone - 70 FC)

Rob Ph/Olan/Peterbutt/Mike P. 446 (112# stone - 70FC)

Denise/Sandy/Nathan: 273

Tamas/Akeem/Minjoo/Borden 339

W.O.D. 12.12.16

For time:

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

21 Power Snatch (65/95#)

30 Wallballs

15 Power Snatch

18 Wallballs

9 Power Snatch

Advent Day 12:

Max L-sit Hold

Community Notes: 

What's the deal for Thursday, 12/15?

 Festivus - our annual holiday party is on Thursday evening.

Throughout the day we will offer a 6:00AM, 7:00AM, 9:30AM and 12:15PM regular CrossFit Class.

At the 9:30 AM class there will be a variation of Festivus...bring a gift under $5 and come prepared to have some fun. 

There will be NO evening "regular" CrossFit classes or strength classes...ONLY Festivus! (so NO 4:30, 5:30, 6:30 or 7:30PM) 

Who is welcome at Festivus? 

EVERYONE (who is a member of CFKoP)! 

When should I arrive? 

 About 5:00 PM...and the WOD will commence closer to 5:30/6:00PM.

What should I bring? 

A gift under or about $5.00/$10.00 and a dish to eat or drinks to share.

 What should I wear? 

 A "festive" holiday sweater or something like it...we value creativity.

What should I expect? 

FUN, FRIENDS, COMMUNITY...AND...FEATS OF STRENGTH. You can also air your grievances and get your picture by the aluminum pole! We will provide a catered meal and some drinks. The WOD will be a team workout--your team will consist of a random selection.

Remember we will also pick the "yearbook" awards.

 Is it really worth coming? 

YES

Quote:

"I've learned that for many people, change is uncomfortable. Maybe they want to go through it, and they can see the benefit of it, but at a gut level, change is uncomfortable."

-Mitchell Baker

Festivus!!!

 

Celebrate:
FESTIVUS!!!!!!
Thursday is the day for the CFKoP Holiday Party, we are excited!
Get ready and remember the following:

Wear: A "festive" Holiday Sweater

Time: 5:00PM

Food: We will provide catered food and drinks, but feel free to bring a contribution of your own as well.

Feats of Strength: First, you will be assigned to a team of 6 (3 guys and 3 girls) that are all wearing their seasonal sweaters. Second, be prepared to perform max consecutive handstand pushups,  a 1RM deadlift and a 250m row sprint. Your team's score will be the combined totals of your placement in each event with the lowest score winning. There will be a prize for each team member of the winning team.

Gift Exchange: If you would like to participate in the gift exchange, remember to bring something less than $5.00.

Notes: Wearing of the Holiday Sweater and participation in the team event is not required to join the Holiday Party! But, why wouldn't you? The "outfits' get better each year, we are looking forward to seeing what this year brings!

Seinfeld Quotes:
"Many Christmases ago, I went to buy a doll for my son. I reached for the last one they had, but so did another man. As I rained blows upon him, I realized there had to be another way."
"What happened to the doll?"
"It was destroyed. But out of that a new holiday was born... A Festivus for the rest of us!"
- Frank Costanza and Kramer, in "The Strike"

"At the Festivus dinner, you gather your family around and tell them all the ways they have disappointed you over the past year."
"And is there a tree?"
"No. Instead, there's a pole. Requires no decoration. I find tinsel distracting."
"Frank, this new holiday of yours is scratching me right where I itch."
- Frank and Kramer, in "The Strike"

The FESTIVUS Crew!

Festivus outfit winners...P. TP and Danny

FESTIVUS for the BEST of US!

Festivus Recap:

We had an amazing Holiday event! Thank you to all who came out to participate. As our community continues to grow, it's terrific to see everyone coming out to take part in these events! All of you make CF KoP successful! Happy Holidays!

We made the A-blog, click here to see out Holiday Sweater Pyramid on the www.crossfit.com site!

Results:

Name Deadlift/Pull-up (with a 10x multiplier for the total results) + the KB WOD

Team 1

Nikki 270/42

Sam B 325/62

Lindsey 225/14

Dorothy 203/15

Melanie 230/11

Kristin T. 203/20

Tim G. 355/10

Donkey 205/120

Mike F. 385/6

plus Kettlebell WOD = per person total of 326

Team 2

Jason 445/14

Jeff 310/15

JZ 325/14

Vincent 380/20

Charles 240/18

Jen N 190/25

Ken 240/2

plus kettlebell WOD = per person total 483

Team 3

Aimee 240/27

Ditty 200/10

Steph V. 325/4

Danny 495/5

Laura 200/25

Kim G 220/17

Dana 190/18

Miranda 285/3

plus Kettlebell WOD = per person total of 445

Team 4

Plentus 435/39

Jay E 575/3

Cate 265/30

Karen 220/7

Peterson 435/14

Jen S 240/18

Kevin 425/29

*plus Kettlebell WOD = per person total of 652

* WINNERS!

Accomplishments:

Out of 31 people 26 PR'd on their Deadlifts! Congratulations!

Photos:

Click here to see the additional photos from the event!

W.O.D.12.6.12

3 Minute Challenge

Row (3 minutes) for total calories = reps

Dumbbell Thrusters (20/35) total reps (3 minutes)

Pull-ups total reps (3 minutes)

*There are regularly scheduled WOD's at 6AM/7AM/9:30AM and Noon. There will be NO regular class at 4:30/5:30/6:30PM - ONLY Festivus.

Celebrate:

Festivus ---Today is the day and we are excited. Show up about 5:00PM wearing your best "holiday" outfit bring some treats to share and a $5 gift to give. Get ready for the Feats of Strength. We have a NEW edition to Festivus this year - The "year end" CrossFit awards, similar to your high school year book. We are releasing these a day early so you can give careful consideration to who you will select (There will be a male and female for each category). Anonymous ballots will be handed to you as you walk in and there will be a ballot box at the desk. Festivus is for MEMBERS of CFKoP only and it is an "adult" party we are having our Christmas Party for the kids on 12/20.

1) Most likely to eat fast food

2) Biggest chalk abuser

3) Most likely to Rx+

4) Best athletic supporter

5) Post WOD drama queen

6) Most likely to geek out about CrossFit

7) Biggest gear whore

8) Most likely to get a visit from pukie

9) Most likely to be found doing burpees for being late

10) Most likely to succeed

Quote:

"The time is always right to do what is right."

-Martin Luther King Jr.

Results:
Bekah 36cal./51Thrstrs/31pullups=118
Brett 47/41/30=118
King 60/43/36=139
Gina 34/43/36=113
Ellie 38/51/41=130
Jason H 55/34/30=119
Peter W 61/47/37=145
Kyle B 39/30/10=79
Lauren M. 38/43/31=112
Mike W 52/32/22=106
Brianna 43/31/26=100
Mark C 54/42/20=116
Laura P 41/41/48=130
Amanda 41-41-25= 107
Mike T 64-35-65 = 164 Rx
Dianne 44-42-14=100
Tori 35-35-28 = 98
Barb Z 46-29-18= 93 Rx
Steph I 45-40-13=98
Kim G 46-36-27=109
Jessie H 40-51-16= 107
Tim P 54-52-62=168
Becky C 24-31-42=97 Rx
Mark B 64-31-35=130
Sean A 47-42-25=114
Schaefer 88-34-36=158 Rx

FESTIVUS for the REST of US-- The CrossFit KOP Holiday Party has arrived

 Festivus -is our annual HOLIDAY PARTY on FRIDAY 12/6 at 5:30PM!
JOIN US!

On 12/6 the last class will be at 4:30PM, there will be NO 5:30 or 6:30 or 7:30 PM CrossFit Classes or OPEN strength. 

Who is welcome at Festivus? 

EVERYONE (who is a member of CFKoP)! 

When should I arrive? 

 About 5:00/5:30 ish PM...and the WOD will commence closer to 6:00PM.

What should I bring? 

A gift under or about $5.00/$10.00 and a dish to eat AND drinks to share.

 What should I wear? 

 A "festive" holiday sweater or something like it...we value creativity.

What should I expect? 

FUN, FRIENDS, COMMUNITY...AND...FEATS OF STRENGTH...AND A PIG ROAST!!!!!
 You can also air your grievances and get your picture by the aluminum pole! We will provide a catered meal and some drinks. The WOD will be a team workout--your team will consist of a random selection of athletes

 Is it really worth coming? 

YES

Festivus

 

 Festivus -is our annual HOLIDAY PARTY on FRIDAY 12/9 at 5:30PM!

JOIN US!

On 12/9 the last class will be at 4:30PM, there will be NO 5:30 PM Class.

Who is welcome at Festivus? 

EVERYONE (who is a member of CFKoP)! 

When should I arrive? 

 About 5:00/5:30 ish PM...and the WOD will commence closer to 6:00PM.

Remember there is A LOT of traffic around the gym because of the road closure on 202. 

What should I bring? 

A FUN, unique white elephant gift under or about $5.00/$10.00 and a dish to eat AND drinks to share.

 What should I wear? 

 A "festive" holiday sweater or something like it...we value creativity.

What should I expect? 

FUN, FRIENDS, COMMUNITY...AND...FEATS OF STRENGTH.
 You can also air your grievances and get your picture by the aluminum pole! We will provide a catered meal and some drinks. The WOD will be a team workout--your team will consist of a random selection of athletes

 Is it really worth coming? 

YES

Festivus 2023

  

Festivus -is our annual HOLIDAY PARTY on FRIDAY 12/8 at 5:30PM!

JOIN US!

On 12/8 the last class will be at 4:30PM.

Who is welcome at Festivus? 

EVERYONE (who is a member of CFKoP) and all of our legacy friends and family of course!!! 

If you still read this blog you better show up...haha!

When should I arrive? 

 About 5:00/5:30 ish PM...and the WOD will commence closer to 6:00/6:15PM.

What should I bring? 

A gift under or over or about $5.00/$10.00 and a dish to eat AND drinks to share.

 What should I wear? 

 A "festive" holiday sweater or something like it...we value creativity.

What should I expect? 

FUN, FRIENDS, COMMUNITY...AND...FEATS OF STRENGTH.
 You can also air your grievances and get your picture by the aluminum pole! We will provide a catered meal and some drinks. The WOD will be a team workout--your team will consist of a random selection of athletes

 Is it really worth coming? 

YES

Holiday 2024

Our Festivus - The CFKOP Holiday Party Awaits with some new twists!

Celebrate the season with us at CrossFit King of Prussia for a morning packed with fitness, food, and festive fun! 

When: December 14 

Kickoff: 9 AM with a community workout!   

Partners will be randomly selected, adding an exciting twist—who will your partner be???

Together, you’ll compete for the titles of King & Queen of Prussia, with the runners-up crowned Prince & Princess! 

Brunch will follow the workout: We will refuel after the workout with a festive holiday brunch featuring signature mimosas and potluck-style brunch dishes. If you would like to contribute to the Brunch check in with the sign up on the community page or see Aimee or Erini. 

White Elephant Gift Exchange: Bring a gift under $20—make it creative and quirky for added laughs! 

Stick around for our Festivus traditions:  

Airing of Grievances 

This is a great chance to connect with the community, celebrate the season, and enjoy some holiday surprises. 

 Don’t miss it—mark your calendars and let’s make memories together! 

#HolidayParty #CrossFitCommunity #LuckOfTheDraw #Festivus #KingandQueen #CFKOP

W.O.D. 12.17.09
3 Minute Challenge
Row (3 minutes) for total calories = reps
Barbell Thrusters (45/65) total reps (3 minutes)
Burpees total reps (3 minutes)
(compare to 9.23.08)

*there is a regularly scheduled 6AM and 12Noon WOD tomorrow.

Celebrate:
FESTIVUS!!!!!!
Today is the day, we are excited!
Get ready and remember the following:

Wear: A "festive" Holiday Sweater
Time: 5:30PM
Food: We will provide catered food and drinks, but feel free to bring a contribution of your own as well.
Feats of Strength: First, organize a team of 4 (2 guys and 2 girls) that are all wearing their seasonal sweaters. Second, be prepared to perform max pull-ups and a 1RM deadlift. Your team's score will be the combined totals of the all pull-ups and all deadlifts. The final feat of strength, which will be added to your total will be a mystery event disclosed on Thursday. Lastly, the winning team will be awarded a $100 prize.
Gift Exchange: If you would like to participate in the gift exchange, remember to bring something less than $5.00.
Note: Wearing of the Holiday Sweater and participation in the team event is not required to join the Holiday Party!

Seinfeld Quotes:
"Many Christmases ago, I went to buy a doll for my son. I reached for the last one they had, but so did another man. As I rained blows upon him, I realized there had to be another way."
"What happened to the doll?"
"It was destroyed. But out of that a new holiday was born... A Festivus for the rest of us!"
- Frank Costanza and Kramer, in "The Strike"

"At the Festivus dinner, you gather your family around and tell them all the ways they have disappointed you over the past year."
"And is there a tree?"
"No. Instead, there's a pole. Requires no decoration. I find tinsel distracting."
"Frank, this new holiday of yours is scratching me right where I itch."
- Frank and Kramer, in "The Strike"

Results:
Row/Thruster/Burpee
Kim 51/16/22
Megs 40/31/38/109
Christina 37/13/20/70
Kara 36/37/20 (25#)
Todd 70/28/23
Kevin M. 56/22/31
Jerry 60/32/33
Donkey 40/39/37 (25#)
Matt 59/32/23

W.O.D.9.25.12

The Pappi and Plenti take on Machu Picchu

Shoulder Press:

3-3-3-3-3

AMRAP in 7 minutes

5 Shoulder Press (@60% of your 1RM)

10 Front Squats (using the same weight as above)

20 Double Unders

Community Notes:
Who's tried the ALBA meals, they are great! orders in by Friday...Meals by the next Thursday.

Restaurant Alba is offering prepared meals to go.  "Inspired Meals by Alba" is a new line of pre-packaged healthy meals designed and produced by Restaurant Alba of Malvern Pennsylvania. All items are packed in microwaveable containers and can be frozen. They are made with whole foods such as local and seasonal vegetables and grass-fed meats with a heavy use of organics.

Click here to see the list. Print out the list and if you choose to order place it in the envelope at the box with your check or cash at the box by Friday.

Festivus:
"Festivus" will be on 12/6 this year, starting at 5PM!
For those of you new to CFKoP Festivus is our Holiday party, not to be missed...details will follow. 

Quote:

“The greater the obstacle, the more glory in overcoming it.”

 ― Molière

Results:
Rebecca 75, 5 rnds
Bekah 75, 3
Lauren Merr. 70, 3
Gina 65, 4
Roni 70, 4
Nina 100, 6
K.T. 85, 4
King 135, 4
Ryan B 220, 2
Brian D 85, 3
Cris 115, 3
Rinat 125, 5
Lindsey 75, 3
Chris 65, 4
Kara 65, 3
Barb 73, 3
Susan 80, NA
Nick 115, 6
Mike 115, 5
Peter O 115/135x1, 4
Sarah W 68x2
Steph V 115, 3
Amanda 63, 2
Rinat 125, 5
Lindsey 75, 3
Chris 65, 4
Kara 65, 3
Barb 73, 3
Susan 80, NA
Nick 115, 6
Mike 115, 5
Peter O 115/135x1, 4
Sarah W 68x2, 1
Steph V 115, 3
Amanda 63, 2
Dan M 95, 3
Mark S 105PR, 2DUA
Paul F 175, 3SU
Sharon 85, 3
Schaefer 165, 5
Justin R. 145, 3
JZ 105, 4 su
WW 125, 4 su
Ben 105 PR, 4
Olan 135, 3
Travis 100, 5 su
Roman 120, 5 su
Keith 135, 8
Dan L 150, 5
Gene 175, 4 su
Kyle 115, 4
Diane 100, 3 su
Miranda 85, 5
Mel 100, 3 kb
Jim C 132.5, 4
Patrick 160, 3
Ditty 75, 2
Tim H 130, 3 su
Jess S 63, 3
Paul form, 5
Kathleen 60, 5
Oliver 165- 7
Mark W. 93- 2
John C. 135-6
Denise 75-4
Alison 105-4
Stasie 45-3 (SU??)
Derreck 185-2
Klutch 145-6
Tim Mc 145-4
Al 185 ouchie-3
Damien 175-3
Sean C. 145-5
Jeremy 95-3 DUA
Linda 70-3 DUA
Leslie 65-3 DUA/SU

What is this Festivus anyway?: The CFKoP Holiday Party

Where: CrossFit KoP, 200 DeKalb St. Bridgeport Pa. 19405

When: Thursday December 15th @ 5:30 PM

Wear: A "festive" Holiday Sweater or outfit

Arrive with: A covered dish and festive drink and a gift under $5 for the gift exchange

Feats of Strength:
First, we will organize teams upon arrival from those who are wearing their seasonal outfits. Second, be prepared to perform some "feats of strength". Your team's score will be the combined totals of the indicated exercises. The final feat of strength, which will be added to your total will be a mystery event disclosed on Thursday. Lastly, the winning team will be awarded a $100 prize.

The "muscle up" Club - Our Challenge Reminder:
The Muscle up board will be unveiled at "festivus"; show off your Muscle Up and join the club. We will also have a space for "gold" members- those who can string 10 consecutive Muscle Ups together.

Gift Exchange:
Gifts under $5.00 are welcome.

Note:
Wearing of the Holiday Sweater and participation in the team event is not required to join the Holiday Party!

Discuss:
If you must Air Grievances...just let us know!

Call to Action:Community Notes

We are hosting a fundraiser on Saturday, October 19th called "Lift up Luke".  Friends and community members across the world are teaming together to raise awareness and money for autism and support Josh and Mary Everett whose son Luke was diagnosed with Autism earlier in the year.  In order for us to officially participate we need YOU to sign up at our registration page.
CLICK HERE to register today to participate.  Give 5 minutes of your day to workout and support Autism Awareness.

The Super Fit competition is right around the corner on Saturday, October 26th at CrossFit KoP.  There are MANY athletes from our gym and surrounding gyms descending on CFKoP to participate in this team event.  We are in need of more judges and volunteers. If you can give a few hours of your day to help CLICK HERE to sign up.  CrossFit KoP classes will be cancelled this day in lieu of the competition.

Are you familiar with our FAQ at CFKoP? The CrossFit KoP FAQ If not use this link to check it out, you might find out some info you weren't previously aware of.  Oh and remember water isn't FREE.  We realize many of you take a water today and pay tomorrow but if you never carry cash and would like us to charge your card monthly for water please email crossfitkop@gmail.com and we will take care of this for you.

Mark your calendars... weekend classes on October 12/13, November 9/10 and November 30/Dec 1st will be held at the Annex.  

...and last but certainly not least... Festivus is on Thursday December 5th... Are you ready?  Are you new to Festivus? If so it's our annual Holiday party for CFKoP members. Come prepared with spirits and a small gift to exchange. There will be feats of strength, airing of grievances and of course the photos at the POLE! 

11.28.22

 21-15-9 reps of:

Deadlift (185/275#)

Calories Air Bike 

Deficit Handstand Push-ups (3.5/4 inches)

Community Notes:

9 AM Saturday (12/3) and 9 AM Sunday (12/4) classes will be held at the Lyons Den, 555 W. Beidler Rd, King of Prussia. We are hosting a Level 2 Seminar at the box over the weekend. 

7:00 AM Saturday Comp Class will still be held at CFKoP and will end promptly at 8:00 AM. 

There will be NO 10:15 AM Strength Class on Sunday. 

Advent Challenges start on Thursday December 1st. Daily we will offer a challenge for everyone to participate in, you will have the chance to win advent tickets, get entered into a raffle to win some cool prizes!!!

EVERYONE IS WELCOME to FESTIVUS!

We hope you can all join us for our Holiday Party - Festivus - on 12/9 at 5:30 PM. 

We will provide some food and drinks, but please bring something to share as well.

We will EAT, DRINK and be MERRY, conduct a White Elephant Exchange (Bring a wrapped gift), Air our Grievances and Perform the Feats of Strength!!! 

Quote: 

“Determine that the thing can and shall be done, and then we shall find the way.” – Abraham Lincoln

Fall Events at CFKoP:
It's time to firm up the Fall Calendar at CFKoP and get your bodies ready for some competition. (Unless indicated, these events/fundraisers are open to anyone from any affiliate or any "garage" CrossFitters) Spectators and family members are welcomed and encouraged.

King & Queen of Prussia August 13th @ 9:30AM (open to CFKoP members only) Final day for sign up is this Tuesday! Not only will we be providing Food and a "stink & drink" but we will also be launching our NEW Nutrition Service and giving FREE recipe demos with Laura Pappas. Who will be the 2011/2012 King and Queen?

FREE Yoga - Join Tori on Sunday 8/28 @ 12:00PM. Yoga is what CrossFitters need to release tight muscles. Tori will specialize on the hips and shoulders, two spots that CrosFitters need most.

Fight Gone Bad 6 - FGB 6- Click here to join the team and/or click here to donate September 17th @ 9AM & 10AM. If you don't know about FGB click here to see our July results and WOD.

9/11 Throwdown September 9th @ all classes (see flyer above for the WOD) this can be done as a team or individual.

"Amazing" Grace (our teaser (GRACE) getting our athletes ready for "Helen meets Grace") October 15th @ 9AM & 10AM.

"Helen meets Grace" (our BIG Annual Fundraiser - Re-Grand Opening & Party) - Two girls in one day. Save a pair. Save a life. November 12 @ 9AM...stay tuned for details. Last year we raised just over $4K for Mammograms in Action, lets do it better and bigger this year. There will be raffles and fun for both adults and kids.

FESTIVUS December 15th @ 6PM (open to CFKoP members only) click here to see past Festivus events. This is one you should NOT miss!