The Handler Birthday Bash is here again. This time they are turning 50! Check out the pics from last years birthday bash. Cindy celebrated on 6/10 and Jeff celebrates today 7/1, so... this year ladies and gentlemen, we will go for 100!

Happy Birthday Jeff!

The Handler Birthday Bash

W.O.D. 7.1.10

100 Burpees
100 KB Swings (35#/55#)
100 Push Press (35#/45#)
100 Sit-ups
100 Back Extensions
100 M Sprint (this years addition!)

*all reps of the exercises must be completed in order prior to moving to the next station.


"I Train . . ." by Practice CrossFit

Community Reminder:

CrossFit Kids will be held today from 3:30-4:00PM


"You are as young as your faith, as old as your doubt; as young as your self-confidence, as old as your fear; as young as your hope, as old as your despair."

-Douglas MacArthur

Rx Results:
Plentus 21:33
Tim P. 22:03
Aimee 22:26 (+ 45#)
Jason 27:37
Jen S. 27:58 (+ 45#)
Grans 25:32 (+ 45#)
Chris B. 37:54
Sam D. 31:19
Mike F. 36:01
Jeff 27:04
Deb 33:14
Jerry 36:32
Cindy 37:00
Sam B. 24:29
Seth 31:59
Steph E. 34:23
Steph R. 42:32

Scale Results:

Kara 31:44
Jaime 36:34
Lindsey 41:45
Barb 27:09
Peterson 39:18
Steph V. 37:31
Kristen S. 39:32
Teamari 48:48 (1/2)
Rachel 39:07
Joe D. 44:42
WW 40:19
Roger 35:30


Seth-Split Jerk.

12 Noon Warm-up.

W.O.D. 6.29.10

Clean and Jerk
*First warm up with 3 sets of 5 at a lighter weight.

Metro Dash:
Click here to read more. Who's in for the Metro Dash? Post to comments so we can get our team/s registered

"Benching With Louie: Part 3" with Louie Simmons, CrossFit Journal preview video [wmv] [mov]

"Doing what you love is the cornerstone
of having abundance in your life."
~ Wayne Dyer


Jay E. 155 Form Squat
Dorothy 110
SAZ 105
Donkey 105
Seth 135
Sam D 185
Charlie 225
Rob modified ankle WOD
Patti 80
Kim J 110
Megan 50
Olan 165
Jeff 125
Brian U.130
Vincent 135
Laura 100
Fish form
Ellie 85
Bevin 70
Tim H form
Tim P 185
Ker 140
Grans 125
Plentus 205
JZ 130
Jason 225
Miranda 115
Jerry 165
Rachael 73
Rob Ph 165
Christine 53?
Lindsey 73
CC 83
Pukie 245
Kevin 205
Teamari 85
Brian R 165

July 4th Holiday Schedule

Friday, July 2nd- 6:00AM, 12:00 Noon, 5:00PM

Saturday, July 3rd- CLOSED

Sunday, July 4th- CLOSED

Monday, July 5th- 9:30AM, 12:00 Noon, 5:00PM, 6:00PM

Tuesday, July 6th- 9:30AM, 5:00PM, 6:00PM, 7:30 CFLite

Wednesday, July 7th- Regular schedule resumes 6:00AM, 12:00Noon, 4:30PM, 5:30PM, 6:30PM

The King and Queen of Prussia

The t-shirts have been ordered, the athletes are trained, the crowns have arrived, and the trophy is ready to be inscribed. With that, it is time for the moment that all of you have been waiting for …the WOD announcement for the 1st Annual King & Queen of Prussia.

WOD 1: “Uprising”

For time, Lords will take 7,000 pounds from ground to overhead, anyhow, while the Ladies will take 4,000 pounds. The weight selections are as follows:

135# for 52 reps
115# for 61 reps
95# for 74 reps
65# for 108 reps

95# for 43 reps
75# for 54 reps
55# for 73 reps
35# for 115 reps

A rep will be counted only when full range of motion if met. Both ends of the barbell must touch the ground on every repetition and the barbell must be in control and completely locked out overhead, with elbow over shoulder. In addition, the feet must be no wider than your shoulders…if you decide to split, you must come to full standing position for the repetition to count. The bar does NOT need to go through a full squat.

WOD 2: “Storm the Castle”

3 Rounds for time of:
800m run
15 Deadlifts (225/155#)
15 Burpee box-jumps (17/13’)

There will be a judge standing at the 400m marker and you will pass around them and return to the box to complete your 800m repeats. Once inside the gym, Deadlifts will begin from the ground and will be brought to full extension with knees completely locked out and shoulders behind the bar. The bar must be controlled to the ground, with both sides of the barbell touching the ground, for the rep to count. No repetitions will be counted if dropped from the standing position. Once all 15 deadlifts are complete, the athlete will move on to burpee box jumps. A burpee box jump begins by controlling yourself to the ground, facing the box, so that your chest touches the deck. Once you jump your feet back into a crouched position, the next movement of your feet must be jumping on the box…you will not be permitted to take a step towards the box before jumping on top of it. A rep is only complete once your hips are fully open above the plane of the box. This can be accomplished by either standing to full extension on top of the box or coming to full extension while jumping off of the box.

WOD 3: “Ringing of the Bells”

For time:
Kettlebell swings (55/35#)
Sit-ups (anchored)

During the kettlebell swings, the bell must travel overhead so that your elbows are over your shoulders. Your body must form a perpendicular line with the ground at full extension assuring that the hips are fully open. After completing a set of kettlebell swings, anchored (dumbbells) sit-ups will be counted as a repetition when your complete shoulder blades AND fingers touch the ground behind your head followed by your fingers touching the top of the dumbbells that are anchoring your feet.

A full demonstration of the movements will be given prior to the tournament. You are encouraged to ask any questions that you may have and you are highly encouraged to show a few repetitions to your judge before beginning the workout so that you are both on the same page. Sign ups for the event have closed. Anyone not participating who would like to Judge or help with the event is welcome, please post to comments or make Jason or Aimee aware. Following the event will be a "stink and drink" and social gathering.

With that, thank you for participating in our inaugural competition, we hope you enjoy yourself.

-The Royal Family


W.O.D. 6.29.10

Five rounds for time of:
40 Double-unders
30 Box jumps, 25/21 inch box
20 Kettlebell swings, 55/35#

Beginner scale to 3 Rounds, sub for Double Under will be single unders x3.

(compare to 3.29.10)

"Avoiding the phrase “I don’t have time...”, will soon help you to realize that you do have the time needed for just about anything you choose to accomplish in life."
-Bo Bennett

Rx Results:

Brian H. 18:30
Sam D. 24:22
Aimee 20:51
Grans 19:35
Shawn 31:42
Dorothy 31:16
Olan 34:07
Mike F. 34:10
Liz 34:32
Miranda 32:15
Tim P. 18:15
Laura 18:32
P.Lentus 22:36 (+70KB)
Scale Results:
Alison 42:52
Charlie Y 31:18 (3rds)
Kara 19:14
WW 30:18 (4rds)
Deb 28:58 (3rds)
Rachael 33:51
Jeff 15:24 (3rds)
Cindy 23:16 (row)
Steph E. 27:35
Kel 27:11
JZ 25:02
Katie 28:08
Christine 35:26
Brian U. 25:41
Lori 28:04
Dana 22:16
Jay S. 18:35 (3rds)
Melinda 24:00
Bevin 23:14
Jim C. 26:09 (3rds)
Holly 14:54 (2rds)
Donkey 23:31 (row)
Ellie 35:57
Roger 20:44 (3rds)
Kristin T. 28:09
P-e-t-e-r-s-o-n 27:10
Kathleen 31:11
Lisa 28:37
Kristen S. 32:15
Lindsey 21:39 (3rds)

The "twins" dueling box jumps
Welcome Kristin T. to CFKoP!

Games Prep Team Challenge Results

#1 CrossFit 5 Star
#2 CrossFit KoP
#3 CrossFit Del Val

A huge thank you to all the athletes who came out to compete, the spectators or endured the heat and our KOP family for helping support this event!!

Mark your calendars and stay posted for our next BIG event on Saturday, October 16th 2010.


Games Prep Team Challenge!!

W.O.D. 6.28.10

5 Rounds for max reps of:
Body-weight bench press (e.g., same amount on bar as you weigh)

There is NO time component to this WOD. Your score is the total reps of Bench Press and Pull-ups totalled at the end of 5 rounds.

(compare to 2.23.10)
(compare to 10.29.09)

Lynne (Brendan G.) [wmv][mov]

"Deep within man dwell those slumbering powers; powers that would astonish him, that he never dreamed of possessing; forces that would revolutionize his life if aroused and put into action."
-Orison Swett Marden

Plentus: 116
Sam B: 165
Mike V: 135
Chris B: 62
Joe A: 79
Pukie: 59
Olan: 70
Kevin: 86
Sam D: 91
Jerry: 79
JZ: 75

Liz: 99 (65#)
Jen S: 87 (80#)
CC: 78 (95# green)
Kim G: 63 (55# band)
Jim C: 64 (185#)
Lori: 43 (85#)
Jay S: 53 (135#)
Lauren: 53 (95# band)
Holly: 80 (60-55# band)
Flounder: 75 (115# band)
Kathleen: 81 (55# band)
Rob: 106 (165# Rx?)
Tim H: 83 (95# band)
Cate: 85 (125#)
Kim J: 81 (95# green)
Kerry: 110 (105#)
Aimee: 92 (105#)
Gina: 90 (35# band)
Brian R: 60 (155#)
Steph: 62 (105# green)
Kristen: 93 (75# band)
Sean: 61 (95#)
WW: 57 (155#)
Rob Ph: 71 (175# jump)


CFKoP Team Training at the Art Museum.

W.O.D. 6.27.10
100 Push-ups*

*Each time you fail, you must row 500M. Score is total time to complete the push-ups and any rowing involved.

"Beating the Streets With Steve's Club" by CrossFit Again Faster, CrossFit Journal preview video [wmv] [mov]

Community Notes:
We will have the regularly scheduled 9/10AM classes and the CFKids Class at 11AM. All of this will be prior to our Affiliate Team Games Prep.

"Somehow I can't believe that there are any heights that can't be scaled by a man who knows the secrets of making dreams come true. This special secret, it seems to me, can be summarized in four C s. They are curiosity, confidence, courage, and constancy."
-Walt Disney

Rx Results:

Jim C. 21:37
Jay S. 20:23
Shawn 15:46
Grans 19:43

Scale Results:
SAZ 21:06
Liz 13:33
Kristen 17:24


Jen N. learning the Snatch!

W.O.D. 6.26.10


Assistance Work:
12x2 Banded Box Squats

"The vision that you glorify in your mind, the ideal that you enthrone in your heart - this you will build your life by, and this you will become." -James Allen


P-e-t-e-r-s-o-n 75
Lindsey 25
Annette 35
Liz 63
Grans 90
Kristen S. 58 form
Jason 155
Rob injury sub
Joe A. 135 form
Jim C. 95 form
Jen N. 25 form


Little Liam.

Kerry and Kit.

Dianne, Patti, Megan, Joe A and Jim C.

W.O.D. 6.25.10
The Body-weight Triplet
3 rounds for time of:
75 Air Squat
50 Walking Lunges
25 Pull-ups

Skill Work:

It's time to play with the rocks!!!
15 reps, Ground to Shoulder Atlas Stones

The Rx by Jason Lyons

Community Reminder:
The Affiliate Team Games Prep Challenge is on Sunday at 11:30, we are at capacity for this event and super excited to host a great day of competition. Bring your A game CrossFitters!

Judith, our massage therapist will be on hand for appointments this Sunday!

"The high minded man must care more for the truth than for what people think."

Rx Results:
Todd 20:04
Aimee 16:04
Tim P. 13:32
Sam D. 22:13
Mike Fab 33:39
Joe A. 35:52
Jim C. 31:29
Seth 22:27
Kerry 17:42
Kit 20:35 + sled drag
Dorothy 21:13
Ben 16:00
Kevin 18:16
Brian R. 21:19
Jeff 20:33

Scale Results:
Ellie 24:03
Peteron 26:25
Kristin T. 27:40
Lindsey 25:26 (2 Rds)
SAZ 33:34
Tim H. 25:30 (1/2)
Patti 29:40
Diane 28:30 (1/2)
Megan 29:13
Rob 20:53
Holly 25:08 (2 Rds)
Kathleen 29:08
Steph V. 31:43
Mimi 10:09 (1/2)
Ditty 31:52
Roger 26:13
Vincent 23:51
Chris B. 29:30
Hannah 25:30 (1/2)
Cindy 37:08
Rob Ph. 20:03
Gina Fab 25:09
Sean 29:00
Westwood DNF
Jerry 19:54


Happy Birthday Jim C!

W.O.D. 6.24.10


Assistance Work:
12 x2 Banded Shoulder Press

"I find that a great part of the information I have was acquired by looking up something and finding something else on the way."
- Franklin P. Adams

Dorothy 155
Seth 205
Chris Peter 255
Lindsey 95
Joe D 315
Charlie 335
Terri 235
Pukie 405
Jen S. 185
Diane 125
Cindy 195



No, that's not Jay with a shake weight, that's our new serving size Progenex Recovery Drink, available at CFKoP.

What is this PROGENEX recovery drink anyway? Does it work?

Well...It works for me. Many of you know I don't promote anything that I haven't tried and that doesn't work. I have been using Progenex since April, prior to competing in Regionals and saw some dramatic gains! Not only in my recover and ability to hit multiple WODs in one day but also my day to day recovery and strength. In short PROGENEX Recovery allows athletes to return to full strength in a couple hours instead of a couple days. No other recovery drinks do anything remotely similar, and benefits are noticeable after the very first usage.

When you workout, every time your muscles contract they release calcium. Eventually, you run out of calcium and your muscles can no longer forcefully contract. The PROGENEX Recovery product simply resets the calcium mechanism within the cell so that it can continue to fire, addressing the issue of low-frequency fatigue. The end result is that you’re actually stronger just hours after going to complete exhaustion, and PROGENEX has published clinical studies showing that. Beyond that, the product helps significantly with the typical inflammatory responses to working out – soreness, aches, pains, fatigue – nearly everyone reports a noticeable improvement in these areas.

Click here to read other Testimonials.

For those of you who like the science behind this stuff click here to read more!

...give it a shot, what do you have to loose? Try it at the box...If you like it we have a 10% online coupon code KOP10 for the PROGENEX website which can also be reached by clicking on the side bar of the blog.

Affiliate Team-Games Prep Challenge Sunday June 27th @ 11:30AM

With the moment of truth nearly upon us when select Affiliates from around the globe will vie for the title of World’s Fittest Gym, it is time to ramp up the training. To help KoP and the local affiliates that will be proudly representing their gyms prepare for the LA and the Home Depot Center, we are hosting a friendly warm-up competition. To date, the teams have been confirmed are from Tribe, Center City, DelVal, 215 and KoP.

The teams will perform three workouts during the day. Each team will be ranked based on their placement and the team with the lowest point total at the end will walk away with bragging rights going into the HDC. Without further ado, here are the WODs.

WOD 1 (from the Australia Regionals):
10,000 lbs overhead anyhow but the weight must travel through a full squat. The team will have only one bar and only one athlete can work at a time. The team will have four weights to choose from and once the weight is chosen, it cannot be changed. Finally, each member on the team must perform at least 10 reps. The weights are:

135# for 75 reps
115# for 87 reps
95# for 106 reps
65# for 154 reps

The top 5 times in Australia were: 8:41, 8:42, 8:54, 9:04, 9:04

WOD 2 (from the South Central Regionals):
100 Thrusters (115/75)
100 Pushups
100 Hang power cleans (115/75)
100 Ring dips
100 OHS (115/75)

Only 1 member is working at a time and all 100 reps must be completed before moving on to the next exercise.

The top 5 times in the South Central were: 14:07, 14:55, 15:47, 15:48, 15:52

WOD 3 (from our very own back yard):
AMFAP *(As Many Flips as Possible) in 5 minutes

We have a 700+ pound tire in our back yard that must be flipped as many times as possible in 5 minutes. Four people can work at once in this workout. It must be noted that the tire is big and dirty so dress appropriately…you will get dirty flipping it over.

The activities will begin promptly at 12:00PM please arrive at 11:30AM, I'm guessing this will last approximately 3 hours. Your team should get roughly 30-45 minutes of rest between WODs but come prepared for anything. If you have any questions, please do not hesitate to email Aimee or Jason at crossfitkop@gmail.com or Jason@crossfitkop.com.

CF Kop-ers and other affiliates if you haven't signed up and still want to participate we have room, so sign up before Friday!

Brian U and JZ up the ropes!

W.O.D. 6.23.10
4 Rounds of:
200M Run or 250M Row
10 Hang Power Cleans (95#/135#)
2 Rope Climbs (to 15 feet)

*Rest 3 minutes between rounds, time will be recorded for each round separately.

On the Road with Plentus

"An inexhaustible good nature is one of the most precious gifts of heaven, spreading itself like oil over the troubled sea of thought, and keeping the mind smooth and equable in the roughest weather."
-Washington Irving

Jerry (run): 3:26, 2:43, 3:11, 3:11
Charlie Y (run): 2:09, 3:17, 3:23, 4:38
Plentus (run): 1:33, 1:56, 2:10, 1:57
Aimee (row): 2:48, 3:05, 3:03, 3:03
Grans (run): 2:36, 2:39, 2:38, 2:31
Laura (row): 3:23, 4:26, 4:34, 5:14

Todd (row): 3:00, 2:42, 4:23, 3:41
SAZ (row): 5:55, 4:26, 5:03, 4:59
Mike V (run): 2:06, 2:47, 7:59, 3:18
CC (row): 5:58, 6:08, 4:07, 4:38
Barb (row): 2:17, 2:19, 2:18, 2:19
Rob (run): ouchie
Jen S (run): 2:53, 3:40, 4:31, DNF
Terri (run): 3:09, 2:45, 2:41, 3:00
Dave (run): 2:43, 4:10, 5:10, 5:37
Lindsey (run): 2:31, 2:28, 2:38, 2:18
Megan (row): 3:37, 3:58, 3:17, 3:22
Jeff (run): 3:03, 3:09, 3:14, 3:36
Steph E (run): 4:15, 5:25, 4:45, 4:55
Kevin (run): 2:07, 3:20, 2:43, 2:35
Brian R (run): 2:17, 2:15, 2:20, 2:28
Sam D (run): 2:40, 4:00, 3:58, 3:02
Rob Ph (run): 3:17, 2:59, 3:34, 3:27
Teamari (run): 4:00, 6:13, 5:33, 4:05
Kerry (run): 2:06, 2:17, 2:55, ouchie
Jay S (run): 2:48, 3:15, 3:19, 3:54
JZ (run): 2:48, 3:04, 3:27, 3:19
Brian U (run): 2:26, 3:22, 3:53, 3:56
Cindy (run): 2:56, 2:45, 2:53, 2:51
Cate (run): 2:17, 4:00, 2:58, 2:26
Chris B (run): 3:13, 4:25, 3:52, 4:14
Mike F (row): 3:08, 5:00, 4:54, 6:41
Miranda (run): 4:16, 6:04, 7:30, 4:25
Tim G (row): 3:46, 6:25, 4:33, 4:20
Patti (run): 3:57, 4:30, 4:29, 5:04
Vincent (run): 3:17, 3:20, 2:57, 3:28
Ditty (run): 4:02, 6:20, 3:48, 4:04
Kristin (run): 3:30, 3:03, 2:41, 2:50
Pukie (run): 4:01, 3:06, 3:19, 3:17
Roger (row): 2:52, 4:35, 4:40, 4:35
Kathleen (row): 3:58, 3:34, 3:34, 3:28
Mike B (run): 2:46, 2:56, 4:39, 3:35
Ellie (row): 3:32, 3:17, 3:47, 4:08

The CrossFit Kids class has MOVED!!
The CrossFit Kids class (for 3-6 year olds) that was originally scheduled on Tuesdays is now occurring on Thursdays from 3:30-4:00 PM, this will resume on July 1st. We will still run the Sunday 11:00-11:30am session on the following dates: 6/27, 7/11, 8/18, 8/22...and going forward this should be on a schedule weekly.
The new 4:30 class starts today, June 22nd!


Determination and a will to succeed inevitably lead to progress. This simply mantra is the epitome of Steve and his story is without question one of the most touching at KoP. If you have taken an Intro Session, it is very likely that you have heard part of Steve's story. CrossFit has given Steve a new lease on life. In the hustle and bustle of life, it is easy to take things like walking up the stairs unassisted and getting out of our favorite chair for granted. For Steve, these things became WODs in their own right and he knew he needed to make a change. CrossFit is now a way of life for Steve and he can regularly be found in the morning classes working through the grueling WODs with people more than half his age. His passion and desire to improve his life so that he can enjoy his family are evident in his work ethic. Steve can now easily get up 5 floors of stairs with two suitcases, sit anywhere he wants to compliment a ton of other accomplishments in life and the gym He is an amazing athlete and an inspiration to us all.

Happy Birthday Steve Zipf!!!

W.O.D. 6.22.10

Snatch Balance

With 60% of your 2RM Snatch Balance complete the following for time:
50 KB Swings
10 Snatch Balance
40 KB Swings
8 Snatch Balance
30 KB Swings
6 Snatch Balance
20 KB Swings
4 Snatch Balance
10 KB Swings
2 Snatch Balance

"A good laugh and a long sleep are the best cures in the doctor's book."
-Irish Proverb

Charlie Y 125/11:59
Sam D. 125/14:30
Jeff 85/ouchie
Cindy 45/17:32
Bevin 50/12:37
Steph E. 55/17:00
Doroty 90x1/15:54
Olan 75/17:00
Pukie 155/16:41
JZ 95/13:50
Jay S. 70/15:16
Brian U. 95/13:34
Tim G. 45/17:41
Holly 15/11:28
CC 63/13:29
Jay E. 95/9:36
Ellie 25/12:04
Seth 65?/14:57
Ken 33/13:03



W.O.D. 6.21.10
5 Rounds for time of
400M Run
30 Box Jumps (25"/21")
30 Wall Balls (14#/20# to a 9/10ft target)

Impressive Over Head Squats:
Kristan Clever on today's WOD - video [wmv] [mov]
Dave Lipson and Rob Orlando on today's WOD - video [wmv] [mov]

"I count him braver who overcomes his desires than him who conquers his enemies, for the hardest victory is over self."

Rx Results:
Jerry 36:21
Chris B. 37:54
Kevin 32:31
Sam D. 39:14
Olan 39:48
Mike F. 46:40
Seth 31:37
Brian R. 34:50
Tim G. 40:25
Kerry 33:10
Jay S. 40:40
Aimee 37:37
Jason 42:10
Jen S. 34:05
John W. 31:19
Ditty 48:45
Joe A. 44:28
Rob 38:15
WW 44:27

Scale Results:
Angela 22:19 (3rds)
Kristen S. 35:14 (4rds)
Rob Ph 37:40
Annette 21:33
Steph V. 37:28
Sean 40:25
Lori 25:59 (3rds)
Gina 26:09 (3rds)
Brian M. 43:02
Fish 31:00 (4rds)
CC 37:24
Mike B. 21:00 (3rds)
Kathleen 36:40
Jen N. 35:48 (4rds)

Jerry rockin the wallballs!


Happy Father's Day to all the DAD's out there!

W.O.D. 6.20.10
Muscle UPs
Forward Rolls

Individual WOD #1-
The Complex
from the Central East Regional

5-4-3-2-1 Reps of the MU and Barbell Complex
* Muscle Ups
* Barbell Complex 115LB Men/65LB Women
* Complex includes – Power Clean, Front Squat, Overhead, Back Squat, Overhead – All movements should have clear completion.

Community Notes:
There will be NO Kids class today at 11:00AM.

Radical woman Q&A with the Paleo Chix by Steph Vincent

"The purpose of life is not to be happy. It is to be useful, to be honorable, to be compassionate, to have it make some difference that you have lived and lived well."
-Ralph Waldo Emerson

Jaime 8:40 (35)
Tim H 15:27 (35)
Sam B 9:30 (95)
Mel 8:33 (55)
Brian U 7:45 (75)
Christine 11:56 (35)
Jen S 13:31 (65)
Kit 7:15 (Rx)
Kristen 12:49 (55)
Nikki 8:25 (Rx)


Have you ever tried a Guinea hen?
I recently did, Guinea hen is a gourmet meat, native to Africa. It's tender and delicate somewhere between the taste of pheasant and chicken. It can be grilled or roasted. It's always fun to try something NEW and different! What have you tried lately?

W.O.D. 6.19.10

Shoulder Press

30 Deadhang Pullups
30 Push-ups
30 Air Squats
Portion as necessary; score is time needed to complete the total reps

Chicken and Leek Chili

"If you want happiness for an hour -- take a nap. If you want happiness for a day -- go fishing. If you want happiness for a month -- get married. If you want happiness for a year -- inherit a fortune. If you want happiness for a lifetime -- help someone else." -Chinese Proverb

Mike B - 145, 7:59
Mel - 75x3, 4:49
Steph V - 90x4, 6:58
Sam D - 135x2, 6:13
Jaime - 50x2, 4:47
Jim C - 125, 145x2, 6:13
Donkey - 65, 7:21
Jen N - 40, 7:34
Cate - 110x3, 6:07
Panos - 125x6, ?
Kim J - 77.25, 5:16
Steph E - 70x2, 7:14
Jay S - 105x4, 8:20
Brian U - 95x2, 4:57
Lori - 80x5, 6:20
Chris P - 100x5, 6:41
Vincent - 135x3, 4:57
Mike V - 165x3, 3:08
Rob P - 135x5, 5:38
Pukie - 185x3, 6:03

Have you signed up yet for the King and Queen of Prussia Competition??
If not, WHY not?
You have nothing to loose, this is going to be a GREAT day at CF KoP!

A few additional notes to get you excited...
1. There will be a Crown awarded to the winners, in addition to having your name on the house trophy. Your picture will be up in the box for the entire year.
2. Competing athletes will get a FREE T-shirt!
3. There is NO cost for members to enter.
4. The "stink and drink" after is FREE!
5. Friends and Family are welcome to watch you compete!
6. There will be 3 WODs!
7. Judith will be on hand for Massages all day long...

...more to be announced in the coming weeks leading up to 7/10!


W.O.D. 6.18.10

Sumo Deadlift High Pull (65#/95#)
Burpee Box Jump (13"/17")

GHD Sit up x 25
GHD Back Extension x 25

Community Notes:
It's supposed to be a HOT weekend! Make sure you are drinking enough water prior to, dring, and after class. Heat stroke and heat exhaustion are very real issues that we need to be mindful of. Make sure you are listening to your body if you start to overheat while working out!! What's actually happening when you exercise in the heat? Blood gets diverted to the surface of the skin for cooling purposes. The hotter you get, the more blood is diverted — as much as 25 percent of the body’s blood can end up going to the skin instead of exercising muscles or going to organs like the intestines, kidneys and liver. Some symptoms are muscle cramping, feeling faint or dizzy, headache, weakness, thirst, and nausea. Stay hydrated and have FUN this summer!

Local Events:
Click here to check out what's going on at the RibHouse in Bridgeport tonight!

"The best way to cheer yourself up is to try to cheer somebody else up."
-Mark Twain


Plentus - 5:22
Paul - 9:55 (115#/25")
Joe A - 11:34 (25")

Grans - 6:33
Olan - 9:06
Kim J - 9:34
Jim C - 10:03
Dorothy - 8:40
Charlie Y - 6:04
Donkey - 8:04
Brian - 8:19
Jeff - 9:19
JZ - 8:53
Jay S - 11:21
Mike V - 5:27
Jen S - 8:22
Sam B - 7:39
Chris B - 9:55
Todd - 9:10
Mike B - 7:58
Rob P 7:48

Steve Z - 17:30 (65#)
Jay E 9:30 - (95#)
Lindsey - 13:52 (45#)
Kevin - 6:37 (95#)
Kristen S - 11:05
Katie D - 12:46
Kathleen - 10:24
Christine - 12:39 (45#)
Annette) - 12:34 (45#
Dianne - 11:00 (15#, 21-15 only)
Tim H - 20:30 (65#)
C.C. - 9:15 (45#)
Darlene - 11:20 (55#)
Brittany - 11:20 (35#, 21-15 only)
Brian U - 9:28 (75#)
Maura - 10:44 (55#)

Kit - 7:02 (sub 60# MBC)

NEW to the Schedule!!!

We are adding a 4:30pm class on Tuesday.
This class will begin Tuesday June 22nd.
Click here for the schedule and always check out CrossFit Kop for the most up to date schedule.


W.O.D. 6.17.10

"Try your luck"
Pick your WOD from the Hopper Deck

Rob Orlando sets a lifetime PR Press (245lbs) at an adult low body weight of 185lb - video [wmv] [mov]

Plus a triple bodyweight deadlift (555lbs) - video [wmv] [mov]

"There is only one way to happiness and that is to cease worrying about things which are beyond the power of our will."

6am Cindy:
AMRAP in 20 5 pullups, 10 push ups, 15 squats
Barb 15 rds band/knees
Chris P. 11 rds band
Lindsey 8 rds band/knees

12 noon Badger or 5k:
Cindy 41:29
3 Rounds for time of
30 squat cleans 65#/95#
30 pullups
800m run
Grans 34:21
Pukie 42:22
Olan 50:21
Jeff 51:30
Terri-Ann 40:22


Brian and Rob Ph. resident 4:30 WODers!!!

W.O.D. 6.16.10

*At the beginning of every minute perform 15 Double Unders (sub 30 single unders, if you do not have double unders), for the rest of the minute perform as many Front Squats (95#/135#)(scale weight according to level and ability) as you can during that minute. At the beginning of the next minute perform 15 Double Unders and then max rep Front Squats and so on until you reach 100 total Front Squats (scale to 50 if you are a beginner).

Your score will be the total number of minutes it took to reach 100 Front Squats (or 50 for beginners).

"Cheerfulness and contentment are great beautifiers and are famous preservers of youthful looks"
-Charles Dickens

Jason: 12:30 (grd)

Scaled to 50 Reps Only
P. Lentus: 5:00 (135#/DU/grd)
Kevin: 11:50 (135#/DU/grd) 64 reps
Jen S: 14:57 (95#/DU/grd)
Kerry: 11:43 for 50 @95# (13:17 more at 85#/DU/grd)
Aimee: 6:42 (95#/DU/grd)

Scale to 100 reps
Barb: 9:57 (35#/SU/grd)
Charlie Y: 12:43 (135#/SU/grd)
Christine: 17:00 (35#/SU)
Rob Ph: 15:56 (115#/SU/grd)
Brian R: 14:50 (95#/SU/grd)

Scale to 50 reps
Steph E: 8:48 (75#/SU/grd)
Jen N: 9:00 (35#/SU/grd)
Flounder: 6:45 (35#/SU/grd)
Maura: 7:05 (53#/SU/grd)
Jaime: 4:53 (45#/SU/grd)
Vincent: 9:54 (95#/SU/grd)
Miranda: 19:00 (95#/DU/SU/grd)
Chris B: 5:58 (95#/SU/grd)
Jay S: 6:58 (95#/SU/grd)
Cindy: 10:40 (50#/SU/grd)
Victor: 12:57 (65#/SU/grd)
Dorothy: 15:00 (55#/DU/grd) 55 reps
SAZ: 18:56 (65#/SU/grd) cleans
Megan: 8:55 (35#/SU)
Chris P: 5:50 (75#/SU)
Lindsey: 8:53 (35#/SU)
Kristen S: 8:46 (65#/SU)
Katie: 9:56 (45#/SU)
Bevin: 12:00 (45#/SU)
JZ: 11:32 (115#/SU)


Steph E, Angela, Kathleen, Liz and Jay E.



W.O.D. 6.15.10

4 Rounds for time of:
Run 400m
Push Press, 20 reps 65#/95#
Clapping Push ups, 10 reps
Chest to Bar pull-ups, 5 reps

Community Events:

Reminder-Fundamentals of Running and POSE workshop this Thursday at 5:30PM.

The Affiliate Cup competition at the South Central Regionals, CrossFit Journal preview video [wmv] [mov]

Kids Classes:
Today there are two Kids Classes.
3:45-7-12 years and 4:45-3-6 years.


"A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort. "
-Herm Albright


Grans 21:33
Jerry 23:19
Olan 23:50
Aimee 18:21
Tim P. 16:38
Sam B. 17:48
Laura 24:05
Todd 26:42
Jeff 28:29 (Push Jerks)
Mike B. 20:38
Joe A. 22:46
Pukie 22:41
P. Lentus 14:33

Charlie Y 25:30
Terri-Ann 35:08
Donkey 27:46
Chris T. 29:30
Carlos 25:25
Steph V. 32:00
Miranda 28:01
Kelly 23:26
Tim G 37:01
JZ 21:01
Sean 29:26
Katie 30:40
Jay S. 30:36
Maureen 24:28
Lori 22:34
Mel 29:32
Ditty 27:03
Charlie T. 28:20
CC 25:59
Liz 27:07
Steph E 27:38
Kathleen 23:12
Holly 24:41
Jay E. 27:37
Terry B. 23:45
Rober 23:54
Dana 21:26
Angela 25:03

Christopher Nicholas

Congratulations to Nicole and Chris on the recent birth of Christopher! He was born on June 12th at 6:55am weighing in at 8 pounds 6 ounces, only a few pounds to go to catch up to Liam! After a 9 hour labor, mom and baby are healthy, happy and headed home today!

All our best to the newest edition to the Surrichio Family.

"A baby will make love stronger, days shorter, nights longer, bankroll smaller, home happier, clothes shabbier, the past forgotten, and the future worth living for."