6.16.2024

6.17.24


On Sept. 15, 2020, CrossFit Kids Seminar Staff Flowmaster Kelly Brown passed away after a courageous five-year battle with ovarian cancer. She was 44. Brown is survived by her husband, John, and their two children, a 14-year-old son and 11-year-old daughter. Kelly and John started their CrossFit journey in 2006 and opened CrossFit Agoge in 2007. In 2010, she became a member of the CrossFit Kids Seminar Staff. An incredible wife, mother, teacher, coach, affiliate owner, and friend, Kelly contributed much to all whose lives she touched. She will be deeply missed by all who had the privilege of knowing her.

Kelly Brown 
5 rounds for time: 
440-Meter row 
10 Box jumps 
10 Deadlifts 
10 Wall-ball shots 
Ladies♀ 24-inch box, 185-lb barbell, and 20-lb med ball 
Gentlemen♂ 30-inch box, 275-lb barbell, and 30-lb med ball


CLICK HERE to compare to 11.16.20

Quote: 
"Every moment is a fresh beginning." - T.S. Eliot

6.15.2024

6.16.24

CARDIO SUNDAY 
 12 sets- pick machine of your choice 

 1:00 Effort 1:00 Rest between sets 
 Sets 1-4- :20 sprint :40 easy 
 Sets 5-8- :20 easy :20 sprint :20 easy 
 Sets 9-12- :40 easy :20 sprint 

 Quote: 
“If you don’t stand for something you will fall for anything.” — Malcolm X

6.14.2024

6.15.24

BRING A FRIEND FOR FREE!
5 Rounds for total Burpees
(with a partner)

Every 5:00 

 400 meter run 
 30 Deadlifts (95/135) 
 Max Burpee over the Bar Until 4:00 

 Partners share the work but run together. 
Each round athletes will get 1:00 rest.

 Quote: 
“Integrity is choosing your thoughts and actions based on values rather than personal gain.” 
 — Chris Karcher

6.13.2024

6.14.24

AMRAP 14 Minutes: 
 8 Strict Pull-ups 
 8 Strict Handstand Push-ups 

 Cash out: 
 For total calories 
 10 rounds 
:30 on / :30 off 
Assault bike 

 Quote: 
“Integrity is doing the right thing, even when no one is watching.” — C. S. Lewis

T-shirts for Lauren's Road to the Games




Join us to support Lauren Taylor on her road to the 2024 CrossFit Games! 

We plan to have a community workout on August 31st at 9am where you can pick up your shirts at CFKOP! 

❤️ CLICK HERE to purchase a T-shirt!

Coaching Development

 


Join us on Saturday June 22nd at CrossFit KOP from 12:30- 5:00 PM for our Elevate Coaching Excellence workshop.

Focus: Lesson Planning and Progressions with individual feedback
Instructors: Clay and Aimee
Cost : $100 



6.12.2024

6.13.24


Congratulations to Ben and Shannon for securing some top spots on the leader board in the 2 K Bike!

TEST DAY - RECORD RESULTS
Squat Clean+ Front Squat + Jerk 

Cash out: 
 2000M C2 Bike 

CLICK HERE to compare to 2.7.24

Quote: 
“Do the best you can until you know better. Then when you know better, do better.” 
 — Maya Angelou

6.11.2024

Athlete Spotlight - Lauren Taylor



Congratulations to Lauren Taylor on qualifying for the CrossFit Games 2024

- Neuromuscular division -

How do focus on such a major event? Did you have a strategy to manage the stress?

I believe that the key to success is focusing on what I can control versus what I can't control. This is something that I discuss with my PT (Danny Singles) and Aimee regularly, because living with a disability can be challenging and unpredictable. Some of the things that I can control are how I train, what I eat, how much sleep I get, and the effort I put forth. As I prepare for a competition and during the event, I avoid social media as much as possible, because it can be a source of negativity and distraction. I also try to reduce my stress by spending time with my niece and my dog, who always make me happy!

What approach did you take for the workouts? Everyday wod or a blaze of glory?
I train at a moderate intensity level of 7 to 8 on the "Perceived Exertion" scale. Before I start a workout, I do some strength and skill work to improve my abilities and performance under stress. I make my training enjoyable and fun! In competitions, I challenge my body to the maximum. This sometimes causes me to tremble, cramp, or even vomit. Competition is where I give my best effort and never hold back. I don't want to regret not pushing harder when I finish. Of course, not every workout has been flawless, and I have learned from my mistakes. I always try to avoid repeating them.

How does it feel to be ranked best in the world in your respected categories?
That is a question I have never pondered before! But now that you ask me, I feel both humbled and motivated by this achievement. As an Adaptive CrossFit athlete, I feel privileged to train at a box that embraces me and lets me work out with amazing people. Celebrating with Aimee after the CrossFit Games in 2022 was a thrilling and reflective moment. I realized how far I had come and how much I had overcome. Every year brings new challenges and competitors. I focus on what I can control and prepare myself as best as I can.

What advice can you give to community members looking to become more competitive?
A piece of advice I live by is "Be Comfortable Being Uncomfortable". This means being willing to face challenges and embrace vulnerability in all aspects of life. After my accident, I had to accept the changes in my body and abilities and appreciate what I could still do. Being vulnerable can lead to amazing opportunities and growth. So my advice is to believe in yourself, be vulnerable for yourself, and enjoy the journey.

What’s next for you? Tell us what you have your eyes on in the future.
I'm thrilled to share that I have finished the Semifinals in second place, according to the unofficial results. This means that I have a high chance of getting an official invitation to the 2024 CrossFit Games as a Women's Neuromuscular Moderate athlete. This has been a goal of mine and I'm eager to compete at the highest level again. To prepare for the Games, I will be following a rigorous training program and focusing on my nutrition and recovery. I would love to have some training partners who can challenge me and motivate me along the way. If you are interested in joining me for a workout, please let me know. I appreciate all the support and encouragement from this amazing community of CFKOP! Beyond 2024, we will see where the journey takes me after September.

6.12.24

For time:
25 Pull-ups 
35 Wallballs (14/20 to 9/10 ft)
50 Push-ups 
100 Ab-Mat Sit-ups 
50 Push-ups 
35 Wallballs (14/20 to 9/10 ft)
25 Pull-ups 

 
Quote: 
“Just as we leave the effects of our work behind in results, we leave the effects of our interactions with people in their hearts, minds, and souls.” ― Henry Cloud, Integrity: The Courage to Meet the Demands of Reality

6.10.2024

6.11.24



For time:
40/50 Calorie Row 
then...
 3 rounds of
 21 Dumbbell Snatch (35/50) 
 15 Dumbbell Box Step Ups (20/24") (2x35/50#) 
 9 Burpees 
then...
 40/50 Calorie Row

Quote: 
The foundation stones for a balanced success are honesty, character, integrity, faith, love and loyalty. 
- Zig Ziglar

6.09.2024

6.10.24

8 Rounds for time of: 
 5 Power Snatch (95/135#) 
 30 Double Unders 
 200 Meter Run

Quote: 
Have the courage to say no. Have the courage to face the truth. Do the right thing because it is right. These are the magic keys to living your life with integrity. W. Clement Stone