CrossFit KOP

Good afternoon CrossFitters! As the 2nd annual Keystone Affiliate Challenge draws nearer (this Saturday June 6th to be exact) I wanted to once again thank all of you for participating! I also wanted to provide you with some important details to assure that the event runs smoothly and everyone has a great time.

Where:
Our address is 1010 DeKalb St, Bridgeport PA, 19405. Look for a sign that reads TransAxel and proceed down the driveway. You are allowed to park on the Dekalb St. before coming down the driveway, in the parking spaces on your left as you come down the driveway or in front of our garage doors. There is one parking spot marked reserved and therer are numerous storage containers, please do not park in front of them. We will have people to guide you to a parking spot. We are expecting over 75 athletes for the competition so we strongly encourage you to car-pool as parking will fill up quickly. As our lot fills up, we have a secondary parking lot available to you. This lot is located within walking distance of our box at 1007 Ford Street, Bridgeport Pa 19405 (at this address is Cookies Corvettes and Signature Audio Systems, both CFKoP friends who have graciously allowed us to use their lot). For all regular CrossFit KoP athletes I expect you to park in the secondary lot. (Bare to the right at the fork in the road when coming into Bridgeport, you typically travel straight to the "box", instead continue on Ford St. and make a right on Cherry street and a right into the lot, this is approximately 300 feet on the right directly after the Rib House (it sits up on the hill.)

When:
Registration begins at 9:00AM and we will start the WOD's promptly at 10:00AM.

What:
There will be two workouts during the day: 1 individual and 1 team WOD. You can choose to participate in just one or both WOD’s and all workouts are scalable to your fitness level. You do not need to create a team prior to arrival, as we will once again try to mix up the teams so we can get a taste for working out with new faces.

The Individual WOD will be “4179” in honor of fallen Officer Paul Scuillo II. Paul’s badge number was 4179 and he was 36 years old, hence 9 rounds (3+6). For those that may be unfamiliar, the WOD is:

9 Rounds for time:
4 C2B Pull-ups
1 Deadlift 185#/275#
7 Push-ups
9 Burpees

The team WOD will be Trevor. During Trevor, a group of four must work, for time, to complete:

300 Pull-ups
400 Push-ups
500 Sit-ups
600 Squats

Only two athletes can be working at the same time and each exercise must be completed before moving on to the next.
Standards of Movements:
As always, we will pay strict attention to the standards of movements. Your movements will be judged as follows:

C2B Pull-ups: Your chest must come in contact with the bar each and every rep and your arms must come to full extension after every rep. Your chest will be considered as anything lower than your clavicle.

Deadlift: During the deadlift, you must come to full extension with a complete opening of the hip and shoulders behind the bar. In addition, you are required to maintain control until the barbell is returned to the floor. Dropping the barbell is considered a miss rep and the lift must be completed again.

Push-ups: Your chest must come in contact with the ground and your arms must return to full extension each and every rep.

Burpees: While performing a burpee, there are two requirements; your chest must touch the ground and you must clap over your head so that your ears are visible in front of your arms.

Pull-ups: During the pull-up, your chin must be elevated above the bar and your arms must return to full extension after every rep.

Sit-ups: During sit-ups, your shoulder blades must touch the ground on your decent and your chest should touch your legs on your accent every rep. Your arms should be behind your head, crossed at your chest, or straight behind you. You are not permitted to grab your quads or the ground when performing a sit-up.
Squats: During squats, your hip crease must drop below your knee crease each rep. In addition, you must return to full extension with a complete opening of your hip in order for the rep to count.

Fundraiser:
Finally, the Fallen Heroes Fundraiser will begin at 1:00PM. The cost is $25 for an all you can eat/drink. The event will be professionally catered and a local bar has supplied all of the beer. We have also been lucky enough to receive some wonderful gifts that will be raffled off throughout the day. All proceeds from this event will go directly to the Fallen Heroes Fund. Everyone is welcomed to stay as long as you like.

If you have any questions, please do not hesitate to contact me. My phone number is 973.885.8728 and my email is crossfitkop@gmail.com. I look forward to seeing everyone this Saturday!