W.O.D. 7.1.11

Happy Birthday Jeff

In honor of the birthday's of Jeff and Cindy (as they turn 51) and to maintain tradition we announce the Handler Birthday Bash!

For time complete:

102 Burpees

102 KB Swings (35#/55#)

102 Push Press (35#/45#)

102 Sit-ups

102 Back Extensions

102 M Sprint

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

(compare to 7.1.10)

Community Notes:
We will be CLOSED for Monday July 4th, but open with regular classes this Friday/Saturday/Sunday.

Mark your calendars our July CrossFit Endurance classes will be held...
Tues 7/19 @ 6:30pm
Wed 7/27 @ 5:30pm

Quote:

"A birthday is just the first day of another 365-day journey around the sun. Enjoy the trip."

-Author Unknown

Results:
Meghann (26.5# KB) 39:30
Todd B 33:45 (GHD back extensions!)
Mike P (35# KB) 33:05
Peterbutt 32:28
Kathleen 40:59
Howard (45# KB) 35:54
Kristin T 27:31
Travis 33:05 45#
Laura P 19:10 Rx bflyabmat
Tim P 24:18 Rx GHD BE
Erik 20:21 70KBS
Keith 30:40
Tom H 34:05 35#/bflyabmat
Granny 23:08 Rx GHD back extension
Plentus 23:07 Rx GHD back extension
Dianne 31:35 (51 reps)
Dorothy 31:31 Rx :)
Karen 34:22 Rx
Sam B. 27:45 (2010 version)
Dan M 25:24 ( 1/2 reps)
Jen M 22:31 (1/2 reps)
Mike L. 22:06 (1/2 reps)
Cate 23:09 Rx 45+ bar
Emily 18:05 1/2 reps 6:24 1/4 reps
Mike V. 25:44 Rx
Tony 25:43 (GHD back extensions)
John 26:50
Nathan 15:20 (1/4 WOD)
Danielle 33:37 (15# bar/26.5 KB, abmat)
Megs 25:31 (shoeless run, abmat)
Rob Plu 29:19 (abmat)
Rachael 33:56 (26.5# KB, abmat)
Joe A. 34:39 Rx
Jerry 29:28 Rx
KSB 34:13 (26.5, 35, abmat)
Shawn 31:33 abmat Rx
Lizzie 33:50 (2010 version :)) Rx
Aimee 21:16 45#/GHD extension/abmat Rx
Clay 30:14 abmat R
Jeff 26:50 abmat Rx
Olan 30:57 Rx
Jen S. 27:48 abmat 45# Rx
Danny 28:29 70#/GHD extension Rx
Brian R. 32:33 Rx
Josh S. 31:04 abmat Rx
Rob Ph. 29:19 abmat Rx
Jay E. 31:56 70#/GHD/Abmat Rx
Cindy 25:51 1/2 reps 33#/18#



Photos from the 2011 bash:
23:07...23:08...23:09...a real sprint to the finish!
GHD twins
Synchronized burpees

YES! A packed house for the nooner!

CrossFit King of Prussia will be CLOSED Monday, July 4th but will be open Friday/Saturday/Sunday with regular classes.

W.O.D. 6.30.11

AMRAP in 20 minutes:

2 Squat Cleans (135#/205#)

4 Handstand Push-ups

8 Pull-ups

16 Double Unders

Quote:

“Intellectual growth should commence at birth and cease only at death”

-Albert Einstein

Results:
Mike V 8 Rx
Aimee 7 Rx
Peanut Plentus 6 Rx
Tiny Tim 5 Rx
Keith B. 6 135#/1ABMat/greenband
Sam B 9rnds +some (155#, +parrlettes)
Laura P 10rnds (95#, plates)
Kara 7 (73,bnd,hndstnd inches,SU)
Stephanie J 7 (45#, bnd,box, SU)
JP 7 (95#,SU)
JB 5 (95#, SU...)
Mike P 7 (135#, box, DUatt)
Nina 5 (95#,DUatt, 2abmats)
Nick C 7(95#, wallinchers,)
Sharon 5 (85#,box, bnd)

W.O.D. 6.29.11

21-15-9

Ground to Overhead (115/75)

Barbell Lunges

Barbell Squats

Coaches Note:

You are allowed to get the barbell overhead any way you see fit, i.e. snatch, clean and jerk, clean and press, etc.. When squatting with the barbell, you can do front or back squats.

Quote:

"I had no shoes and complained...until I met a man that had no feet"

--Indian Proverb

Results:
Meghann 13:04 (65#)
Doreen 17:12 Rx / DC squat depth
Mike P 21:55 (115/95#)
Howard 20:16 (95#)
Megs 14:48 rx
Karen 16:39 (65, lunges unweighted)
Keith 17:38 rx
Joe D 26:30 (95)
Victor 22:22 (95)
Ciera (35 lunges unweighted)
Tom H 26:28 (95)
Rachael 16:58 (55)
Jess 18:37 (58)
Sharon 25:30 rx
Cate 8:00 rx
Brian R 17:44 Rx
Josh C 13:17 Rx
Rob Ph 14:38 Rx
Plentus 15:00 Rx
Vinny 12:59 Rx
Jerry 14:18 Rx
Jen S 14:00 Rx
Steph V 15:12Rx
Dorothy 16:57 D.C on the lunges
Kelli 9:03@35#
Ash 9:01@55#
Graeme 10:52@45#
Joy 9:52@15#
Becca 11:21@15#
Mel 15:20@65#
Kathleen 18:33@55#
Joe C 16:14@45#
Jeff Han 14:36@95#
Nicole 13:52 scaledform
JZ 16:32@95#
Nikki 9:41, 39" rx
Roman 13:56, 47.25" rx
Warnek 9:35, 41" rx
Sandy 14:43@45#, 21"
Rachel 14:34@45#, 21"
Denise 14:22@65#,45#, 37"
Kristin T 14:32 Rx
Nick C 18:27@85#
Josh S 14:44@105#
Danielle 15:16@45#
Charles 20:19@65#
Sheng-Ching 17:00@53#
Travis 14:16@85#
Mark R 15:20@95#,75#
Justin K 14:05@95#

W.O.D. 6.28.11

3 Rounds for time of:
800m Run
30 Knees to Elbows
30 Sumo - deadlifts (155#/205#)

Quote:
"Impossible is just a big word thrown around by small men who find it easier to live in the world they've been given than to explore the power they have to change it. Impossible is not a fact. It's an opinion. Impossible is not a declaration. It's a dare. Impossible is potential. Impossible is temporary. Impossible is nothing."

--Muhammad Ali

Results:

Rx
Mike P 36:58
Nina 36:59
Granny 30:41
Rob P. 30:55
Kevin 34:41
Clay 30:15
Vinny 29:42 (row)
Sam 27:35
P 22:09
Kate 34:24
Todd 31:33

Scaled
Jay E 40:40 (knee-raises)
Pat P 36:10 (row,knee raises, 185)
Kristin T 36:00 (135)
Megs 30:59 (115/95)
Jeff Han 17:59 for 1/2 (165)
Cindy Han 21:23 for 1/2 (85)
Mike T 25:43 (165)
Danny 28:34 (dc)
Keith 38:46 (185)
Kevin B 34:42 (185)
Stephanie 33:30 (65)
Jen S 36:33 (155/135)
Victor 37:40 (135)
Tom H 37:25 (155)
Chris T 25:57 (83, 400 runs)
Kara 25:28 (83, 400 runs)
Lisa Ch 34:38 kr/??#
Donkey 36:36 dc
JP 30:30 kr/??#
Charles 40:50 135#
Jason Ba. 23:18 135#
JZ 32:32 (165)
Rachael 32:42 (95 kr)
Killa 36:21 (row, ghd, good morning)
Rob Ph 32:46 (kr)
Karen 22:06 (half 95 kr)
WW 35:03 (155 ab)
Dorothy 32:08 (115 .5KTE)
Denise 36:04 (115 rom)
Drew 29:20 (half 115 kr)
Bonnie 26:?? (half 45 kr)
Tim H 38:35 (165 jump)
Justin 33:08 (135)
Jess S 35:35 (95 kr)
LP 32:01 (115)
Shawn 32:49 (DC)

W.O.D. 6.27.11

For time:

100 KB snatches (35#/55#)

Quote:

"To have long term success as a coach or in any position of leadership, you have to be obsessed in some way."

- Pat Riley

Results:
Rx
Jay E 5:40
Kate 7:23
KillaB 14:08
Olan 10:31
Jason B 5:44
Rob Pl 5:39
Nikki 5:35
Jason 5:29
Steph 4:48
Kev 6:12
Brynsie 8:54
Donkey 5:34
Rob Ph 5:55

Scaled
Mike P 6:40@ 26.5
Kim G 7:34@ 26.5
Chris T 11:12@26.5
Ciera 9:38@18
Keith 11:25@45
Victor 12:40@18
Kara 8:07@26.5
Erika 5:54@26.5
JNa 6:26@18
Sheng-Ching 8:38@26.5
Mark 7:21@35
Pooch 6:45@35
JB 7:03@35
Charles 5:47@35
Nick 7:21@35
Joe C 5:16@26
Travis 4:43@35
Tim H 6:20@18
JZ 6:40@35
Miranda 5:58@26
Megs 4:29@26
Liz 7:25@25
Shoeless 6:55@45
Sandy 4:43@18
Jess S 5:48@26
Joy 4:39@18
Brian R 6:46@45
Kathleen 4:16@18
Becca 5:29@18
Josh S 5:25@35
WW 7:11@35
Rachael 4:51@18
Mel 3:41@26
Graeme 4:49@10

W.O.D. 6.26.11

Strength:

Thruster

5-5-3-3-2-2-1-1

Cash Out:

400M Sprint

Quote:

"Endure, and preserve yourself for better things."

- Virgil

Results:
(Jeff 150)
Sheng-Ching 110/2:05
Kim G 78/1:56
Joe G 45/1:37
Lindsey Peterbutt 103/1:36
Peterbutt 165/1:09
Jen S 110/1:26
JP 110/1:42
Shawn 185/1:17
Justin 175/1:13
Travis 105/1:20
Tim H. 145/2:00
Jess C 93/1:43
Shoeless 155/1:10

W.O.D. 6.25.11

For time:

50 Push-ups

10 Sit-ups

40 Push-ups

20 Sit-ups

30 Push-ups

30 Sit-ups

20 Push-ups

40 Sit-ups

10 Push-ups

50 Sit-ups

Quote:

"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."

- Aristotle

Results:
Ditty 19:08 blue, abmat
Krista 18:36 half, box, abmat
Mike P. 18:06 Rx
Joy 24:58 bands, abmat, half@30 pu
Becca 26:46 knees, abmat
Nicole Mc 22:20 red
Tamas 13:15 Rx
Chris S. 15:10 Rx
Gina 17:14 knees
Vinny 14:24 Rx+ 20# vest
Jeff 18:06 Rx
Howard 16:46 Rx
Jon B. 16:50 Rx
Tony 13:24 Rx+ 20# vest
Sandy 19:07 box
Patrick 18:22 Rx
Mike Fab 26:07 Rx LEGIT!
Jason 21:07
Aimee 14:24

W.O.D. 6.24.11

Get your CFKoP team Ready!
Work in teams 3 or 4 athletes to complete the following for time:
2000M Row
200 Front Squats (95#/135#)
150 DB Push Jerk (25#/45#)
100 Pull-ups
2000M Row

Coaches Notes:
During the row one athlete works, during the exercises in the middle two athletes work at a time.

Quote:
"There are many ways of going forward, but only one way of standing still."
-Franklin D. Roosevelt.

Results:
"Megs Sandwich" Megs/Jay E/Todd B: 33:30 (135/65 bar)
"3M" Mike S/Mike P/Meghann: 41:33 (95/75, 35/25, bands)
"Muy caliente" Kim G/Howard/Peterbutt 39:43 (115/45, 40/20, bands)
Team Wannabees Grans/Nicole S/Dorothy......34:40 65squats/25dbells
Team Olan and the Front Squatters Olan/Rachel/Denise.....37:58
Team Reindeers Donkey/Kevin B/Nina/Karen....33:42
Team Boys&Girls Tamas/Tom H/Cate/Jen S....30:17
"Team Awesome" Nikki/Travis/Kathleen/Mike T. 27:23
"Slackers" Rob Ph/Kevin/Clay 37:23
"Your Team Name Here" Nick/Ditty/Sam B: 40:04 (Scale, Scale, Rx)
"The Black Ducks" John & Tony: 33:28 (Scale/Rx--2/3 Rep Scheme)
"Cardiac Kids" Nathan/Chris S/JP: 39:04
"Decepticons" Sheng Ching/Rob P/Danny: 31:19 (Scale/Rx/Rx)

W.O.D. 6.23.11

"Super Spicy"

5 Rounds for time of:
10 Kettlebell Swings (70#/97#)
10 Box jumps at (24"/30")

Quote:
"Never be bullied into silence. Never allow yourself to be made a victim. Accept no one's definition of your life; define yourself."
-Harvey Fierstein

Results:
Tom S 10:06 (97#, Russian swings)
Steve Z 8:23 (35#kb, 13"box)
Ali Z 7:30 (26.5,17")
Steph V 11:04 (70#, 21")
Kristin T 6:01 (55,24")
Tamas 8:38 (55, 25")
Laura 5:30 (53,24")
Nina 8:45 (53,24")
Nick C 9:01 (45.25"
JB 6:50 (55,25")
Grans 5:12 (55#kb/24"box)
Donkey 7:32 (70/25)russian
Jen S 6:27 (70/24)russian
Kate 5:36 (55/25)
Rhonda 6:10 (45/13)
Melissa 8:23(26/17)
Keith 7:27 (53/30)
Victor 7:41 (45/30)
Kevin Byr 7:22 (70/30)
Danny 6:21 Rx
Jason 10:35 Rx

W.O.D. 6.22.11

STRENGTH
1-1-1-1-1 Turkish Get-up
1-1-1-1-1 Weighted pull-up
1-1-1-1-1 Weighted push-up
*(advanced can attempt weighted ring dip and weighted muscle-up)

Community Notes:
Reminder 5:30PM CF Endurance Class today with Coach Pappas.

Good Luck to Melinda and Grebe who are moving to Texas and Jeff Hi who is moving to Florida! All the best!

Birthdays:
Happy Birthday Kim G & Steve Z!

Quote:
"The journey of a thousand miles begins with one step."
-Miyamoto Musashi.


Results:
(TGU/pull/push)
Mike P 55/50/125
Mike S 35/10/45
Melinda 55/ /55
Grebe 45/25 purple/65
Meghann 50/MF/35
Dianne 40/Blue/25
Kim G 45/Red/25(roll)
Laura 50/ /40
Kristin T 55/ /45
Jay E 97/43/200
Becca 25/blue/35 on knee
Joy 20/green/35 on knee
Melissa 25/green/5
Kevin B 70/55/145/50
Tom H 55/26.5/90
Stephanie 20/green/form
Joe D 53/35/70
Rachel 45/mf/50
Victor 45/2/70
Jeff Hand 53/55/115
Vinny 97/120/210
Olan 70/70/145
Josh C 70/76.5/145
Plentus 70/118/125 35#MU
Brian R 70/40/100
Mike T 70/120/210 20#MU
Karen 40/blue/45
Jackie 40/red/45
Nicole S 25/5/45
Jen S 45/30/55
Warnek 97/120/210 25#MU
Mel 40/12.5/55
Ditty 35/MF/55
Bonnie 10/blk/35
Brendan 70/25/70
Patrick 70/100/190
Josh S 65/25/135
Denise 40/mf/45
Sandy 25/blue/form
Nick 55/80/145 FIRST MU !!!
Erika 35/bodyweight/55
KSB 40/MF/45
Jess C 50/red/35
TP 80/80/145

W.O.D. 6.21.11

AMRAP in 20 Minutes
5 Toes to Bar
10 Push Press with 75/55#
15 Double Unders

Community Reminder:
CrossFit Endurance Class is 6/22 at 5:30PM with coach Pappas. Meet in the lobby at the box.

Birthday:
Happy Birthday Kelly G! CrossFit misses you!

Quote:
"In three words I can sum up everything I've learned about life-it goes on."
-Robert Frost.

Results:
Nicole S. 11 (su)
Sheng Ching 9 (kr/su)
Flounder 10 dc (t2b/55/su)
Jeff Hi. 11 (t2b->kr/su)
Charles 10 (55)
Doreen 9 (dc t2b)
Jess S. 8 (45/su)
Alex 10 (kr/35/su)
Danny 19
Mark 9 (su)
KSB 11 (55->45)
Kelly 11 (kr/su)
Kate 13 (su)
Grebe 9 (jump/su)
Sandy 8 (k5/35/su
Nikki 16
P 16 (95)
Liz 9 (45)
Denise 8 (rom/su)
Steph 9 (band)
Tony 13
Jon 10 (su)
Jeff 9
Chris S 10 (85/su)
Mouthguard 15
Mike F 12 (85)
Todd 12
Sharon 10 (rom)
Melinduh 11 (dc/su)
Rob Ph 15 (kr/su)
Olan 12
Dorothy 12
Bre 12 (su)
Gina 11 (kr/su)
Killa 12
Tim G 12
Tim 17
Kristin T 10
Jay E 6 (95#, T2B d.c.)
Steve Z 6 (55#)
Mike P 7 (DU Attempt)
Mike S 7 (65#,jumping T2B)
Howard 10, (D.C)
Kim G 7, (D.C.)
Nina 6, (65#, D.C.)
Rachael 6 (55, dc on T2B)
Stephanie 9 (35, SU)
Chris T 6 (55, dc on T2B)
Keith 9

W.O.D. 6.20.11

Congratulations to the CrossFitters who completed their Level 1 this weekend, especially the KoPers - Mel, Laura, Karen, Jeff Hi & "Killa" Jim B! Hats off to all of you! Another stellar weekend in the CrossFit Community expanding our knowledge & friendships!

"Karen"
for time complete
150 WallBalls (14/20#) to a 8ft/10ft target

Video:
"Coaches Prep Course: Programming Bias vs. Targeting" with Chris Spealler, CrossFit Journal preview video [wmv] [mov]

Birthday:
Happy Birthday Brian R!

Quote:
"Never look down on anybody unless you’re helping him up."
-Reverend Jesse Jackson

Photos:
A big CFKoP welcome to Joy, Becca & Victor (not pictured).
9:30AM Ballers

Results:
Tom S 9:18
Kristin T 7:56
Nicole S 12:11
Doreen 11:43
Jay E 8:58
Michael P 16:11
Becca 10:34 (8#)
Joy 11:04 (8#)
Victor 12:12 (14#)
Keith 13:03 Rx
Tom H 20:06 Rx
Chris T. 13:40 14# DC
Rachael 13:11 14# Rx
Rob P. 10:08 RX
Kate 7:13 Rx
Charles 10:46 (14#)
J.P. 14:05 (14#)
Lindsey Peterson 13:25 (10#)
Peterson 11:55 Rx
Jess 13:27 Rx
Erika 10:16 (10#)
Justin 9:57 Rx
Pooch 13:17 (14#)
Danielle H. 8:43 (10#)
Daniela 15:12 (8#)
Sam B. 9:02 Rx
Drew 17:06 (14#)
Joe A 11:48
Ditty 11:03
Denise 9:31
Kate F 13:54
Danny 7:02
Tony 7:34
Melinda 9:22
Greeeebe 12:27
Patrick 14:32
Jon 9:44
Jason 10:40
Brian R 11:29
Rob Ph 11:24
Jackie 12:43
Dorothy 10:18
Megs 11:08
Killa 7:06
Kathleen 7:38
Brynsie 13:58
Josh S 11:30
Nikki 7:42 (9ft)
Roman 12:52
Tobin 9:50
Nicole G 16:32
Mike F 10:17

W.O.D. 6.19.11

Jeff & Nikki's out of the box "mystery" WOD

Meet the coaches at Frosty Falls in the parking lot near our 200M/400M loops. Jeff and Nikki will put you through the paces. This is a FREE class; friends and relatives are welcome.

10AM class ONLY

Note:
CrossFit KoP is hosting a Level 1 Certification all weekend and therefore no classes will be held in the "box". The WOD will be held outdoors at 10AM on both Saturday & Sunday. Unfortunately there will be NO barbell strength and NO Kids class this weekend. Sorry for any inconvenience.

Quote:
"Start writing a new chapter, for if you live by the book you'll never make history."
-Ben Sobel

W.O.D. 6.18.11

Jeff & Nikki's out of the box "mystery" WOD

Meet the coaches at Frosty Falls in the parking lot near our 200M/400M loops. Jeff and Nikki will put you through the paces. This is a FREE class; friends and relatives are welcome.

10AM class ONLY

Note:
CrossFit KoP is hosting a Level 1 Certification all weekend and therefore no classes will be held in the "box". The WOD will be held outdoors at 10AM on both Saturday & Sunday. Unfortunately there will be NO barbell strength and NO Kids class this weekend. Sorry for any inconvenience.

Quote:
"Enjoy the little things in life, for one day you may look back and realize they were the big things."
-Antonio Smith

W.O.D. 6.17.11

Pappas Shadow

Rhonda over the wall

Kevin B on the Dumbbells

Jen S. & Megs - swinging on the pull-up bars

Shoulder Press
5-5-5-5-5

then:
3 Rounds for time of:
2 Wall Ascents
4 Handstand Push-ups
8 Dumbbell Ground to Over Head
16 Pull-ups

Coaches Notes:
The goal is to string all the reps together with out rest. If you do not string all the reps together, your penalty will be 12 burpees...perform the burpees, then you can continue with that set.

Recipe:
Bone Marrow by Chef Plentus

Quote:
“It is our choices that show what we truly are, far more than our abilities”
- J.K. Rowling

Results:
Mike S 75 lb shoulder/12:49 (6' box, box HSPU, 15# DB, blue band)
Todd 110#/14:46 (8' and 6' wall, 10# plate, 30# DB)
Kim G 48/13:33 (6' wall with box, box, 20#, black)
Meghann 80/11:12 (6' wall with box, 45 lb plate, 25#, black)
Pat P 115/ouchie
Megs 65/12:38 20#
Jen S 60/11:22 25#
Tim P 125/11:07 45#
Laura 68/14:40 25#
Tom H. 100/17:47 35#
Melissa 40/17:52 10#
Keith B. 95/18:48 35#
Kevin B 125/11:19 45#
Donkey 70x4/65x5/DNF
Rhonda 50/11:17 15#
Kevin 160/10:08 45#
Killa 80/16:25 25#
Clay 125/7:55 35#
Aimee 80/10:16 25#
Jason 135/15:56 45#
Patric 155/12:10 40#
Steph 95/15:41 30#
Travis 95/17:25 25#
Kate 85/9:29 25#
Brian R 115/16:07 35#
WW 105/18:55 35#
Lindsey 70/22:30 15#
Peterbutt 110/14:37 35#
Nikki 95/6:30 30#
Mike F 135/24:55 40#
Kathleen 50/10:53 15#
Olan 125/20:49 35#
Nick 90/19:00 30#
Vinny 145/19:18 50#
Becky 55/10:32 15#
Austin 105/15:12 30#
Melinda 80/16:03 25#
Chris G 115/11:56 30#
Sam B 160/6:39 45# Rx
Shawn 145/11:42 35# DC
Liz 53/15:10 15#
Dianne 60/12:08 15#
Tim H 95/16:37 25#
Chris S 185 15:43 45# Rx
Jay E 215/16:11 30#
Calvin 155/15:56 45#
Rob P 150/10:11 40# Rx
ShengChing 68/12:15 15#
Kristin T 70/14:25 25#
Danny 165/16:08 50# Rx
Warnek 175 5:59 45# Rx
Miranda 70/13:47 25#
Mark R 95/10:20 25#
Chris B 115/10:33 30#

W.O.D. 6.16.11

Dueling Push-ups: Kate & Keith

Nicole Mc

Melissa taking flight

AMRAP-As Many Reps/Rounds as Possible

3 Minutes
Max Back Squats *(body weight)

5 Minutes
10 Deadlifts *(body weight)
10 Box Jumps (20/21"-24/25")

10 Minutes
200M Sprint
5 Burpees
15 Push-ups

Coaches Notes:
You must use the same amount of weight on the back squat and deadlift. If you cannot use your body weight on these exercises scale according to level and ability but each athlete only gets one bar. Rest 1 minute between AMRAPs.

Community Notes:
This weekend we will be hosting a CrossFit Level 1 Certification therefore in lieu of our regularly scheduled classes during the weekend we will be having a 10AM class on both Saturday and & Sunday. Meet and park at frosty falls for "Nikki & Jeff's - out of the box WOD". Friends and relatives are welcome, this is a FREE class!

This weekend there will be no Barbell Strength or Kids class. Sorry for any inconvenience.

There is Barbell Strength class tonight at 5:00PM.

Please remember to sign up daily for class via MindBody Online. Click here to sign up for class. To learn how to sign up, click here.

Quote:
"The two most powerful warriors are patience and time."
Leo Tolstoy

Results:
Backsquat/DL-BJ/Run-PU-Burp
Doreen 21,3,3
Nicole S 18,4,3
TimGantz 21,2,3
Nina 26,3,4
Olan 35,4,4
Peterson 14,3,4
Kara 18@100#,4,3
Dorothy 17,3,3 (21"/135#)
Karen 27,3,3 (20"/105#)
Jeff 32,3,4 (25"/155#)
Melissa 40,3,3 (13"/35#)
Keith 33,2,3 (25"/BW)
Kate 23,5,4 (21"/BW)
Nicole Mc 30,4,3 (17"35#)
Mike T. 39, 3, 4 (30"/BW)
Killa B. 20, 3, 3 (22"/BW)

Are you battling tight hips? Sore, tight muscles? Decreased mobility or rotation in your shoulders? Feeling off-balanced? Or are you just feeling like you need some length in your muscles after some heavy workouts? Maybe you'd like a private or semi-private yoga session to have some more focused, "prescriptive" attention. If so, feel free to contact Tori via email for your FREE session at vikingsvoicejt@gmail.com.

W.O.D. 6.15.11

Nasty Girls

3 Rounds for time of:
50 Squats

7 Muscle Ups

10 Hang Power Cleans (95#/135#)

Video:
Nasty Girls [wmv][mov]

Recipe:

Recipes with more than 5 ingredients just don't make the cut...so I wanted to share this quick easy dessert which is sure to be a crowd pleaser. Donkey recently shared this recipe. Click here for the Donkey Mousse.

Quote:

“The fact that I can plant a seed and it becomes a flower, share a bit of knowledge and it becomes another's, smile at someone and receive a smile in return, are to me continual spiritual exercises.”

-Leo F. Buscaglia

Results:
Melinda 15:17 (MU scale)
Chris G 14:52 (115, MU scale)
Meghann 14:21 (65, MU scale)
Jay E 12:52 (Jumping MU)
Mike S 14:51 (85, MU scale)
Pat 14:59 (115, MU scale)
Kristin T 13:10 (MU scale)
Kim G 14:42 (65, MU scale)
Nina 12:01 (jumping MU)
Todd 14:29 Rx
Miranda 15:19 (MU scale, 2xHPC @ 45#)
John G 14:11 (135/C2bx2)
Kevin B 12:58 (115, Jumping MU)
Megs 12:53 (75, Banded MU)
Kate C 11:27 (95, BMU)
Mel 9:40 (80, BMU)
Jen S 14:17 (95, JMU)
Tom H 16:58 (95, transitions)
Aimee 12:04 RX
Cate 15:20 (mu and mu attempts, 205 deads)
Warnek 15:56 Rx+(225lbs!)
Plentus 11:21 Rx
Nikki 10:39 Rx
Josh C 12:09 jumping MU
Tim Gantz 13:42 jumping MU
Travis 14:12 95#
Graeme 7:13 25#(10:20 4 rnds)
Karen L 10:42 65# MU Trans
WW 13:16 scaled trans
Brian R 12:16 trans
Josh S 14:35 105# MU trans
Jackie 10:11 63# MUTrans
Tim Henn 11:05 95# MUscaled
Ken 13:15 (75 mut)
Nick 14:57 (95 mut)
Patrick 12:21 (135 mut)
Erika 12:03 (55 mut)
Denise 10:50 (65 mut)
Sam 12:17 (Rx sorta)
Laura 11:36 (jumping)
Shawn 10:58 (jumping)
Flounder 13:03 (95 mut)
Tony 8:14 (Rx)
Andrea 9:55 (45 mut)
Katie F. 13:05 (55 mut)
Jon 7:44 (95 mut)
Tim P. 8:30 (Rx)
Sheng Ching 13:02 (85 mut)
Mrs. Peterbutt 12:22 (75 mut)
Kathleen 10:22 (65 mut)
Rachael 11:45 (55 mut)
Charles 12:29 (95 mut)
Jess C. 12:33 (63 mut)

W.O.D. 6.14.11

Speed/Strength:

Banded Deadlifts

12 sets of 2 reps

Assistance:

Reverse Hyper

3 sets of 20 reps

Max effort:

Prowler Push 50 M (x3) (100#/200#)

Community Notes:

This weekend we will be hosting a CrossFit Level 1 Certification therefore in lieu of our regularly scheduled classes during the weekend we will be having a 10AM class on both Saturday and & Sunday. Meet and park at frosty falls for "Nikki & Jeff's - out of the box WOD". Friends and relatives are welcome!

Read:
Apples & Pesticides by Medical News Today
&
Paleo in US News by L.Pappas

Quote:

"Striving for success without hard work is like trying to harvest where you haven't planted"

- David Bly

W.O.D. 6.13.11

"Nancy"

5 Rounds for time of:

Run 400M

15 OverHead Squats (95/65)

(compare to 10.26.10)

Mobility Monday:

Join Jeff at 5:30PM & 6:30PM for lower leg mobility. He will go over ways to increase range of motion of the ankles and calves by using bands and balls. This work helps build stability for a range of activities, from squatting to running.

Quote:

You win some, you lose some, and some get rained out, but you gotta suit up for them all.

- J. Askenberg

Results:
Rx:
Tom S 18:45
Jay E 18:37
Pat P 18:24
Jen S 17:11
Nina 18:15
Olan 22:36
Peterson 18:15 D.C (squat depth)
Kevin 16:58
Dorothy 18:19
Jeff 20:58
Killa 17:30
Brian R. 18:27
Melinda 19:26
Steph 20:08
Shoeless 19:24
Mike F. 18:20
Jerry (box) 21:20
LP 13:59
Tony 15:02
Sam B. 16:16
Danny 13:08
Rob 17:02
Kristin T. 18:42
Kate 18:20 D.C. (squat depth)

Scaled:
Keith B 20:13 (75)
Tom H 20:59 (65)

Kevin B 17:29 (65)

Mike T 18:06 (85)

WW 20:39 (75 ROM)

Gina 21:06 (45 ROM)

Jackie 20:25 (45)

Chris G 18:24 (65)

Flounder 17:26 (45)

Tim H 22:22 (45)

Erika 20:34 (35)

Bonnie 20:24 (35)

Denise F 20:02 (45)

Rhonda 18:55 (35)

Miranda 18:09 (55)

Nicole S 19:35 (45)

Howard 19:09 (75)

Kathleen 18:23 (35)

Rachael 19:38 (55)

Ditty 21:28 (45)

Danielle H 18:46 (25)

Welcome Back Doreen 20:10 (45)

W.O.D. 6.12.11

TABATA THIS

Squat

Row (calories)

Pull-up

Sit-up

Push-up

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

Scoring Example:

A total score of 53 (Execllent score, BTW) is determined by adding up the lowest number of reps in any set of each exercise.

18 squats

4 pull-up

6 push-up

13 sit-up

12 row (use the calorie counter and call each calorie a rep)

This score is a 53.

Quote:

"There are no shortcuts to any place worth going."

- Beverly Sills

W.O.D. 6.11.11

Bench Press

5-5-5-5-5

&

Row 2K

Community Notes:

Congratulations to JZ and Jaime getting married today!

Quote:

"If you don't have confidence, you'll always find a way not to win."

- Carl Lewis

Results:

Joe A: 235 (7:25)

Jeff Hi: 185 (8:28)

Chris B: 175 (8:32)

Steph: 125 (7:49)

Olan: 205 (8:31)

Megs: 75 (8:58)

Kathleen: 65 (9:04)

Vinny: 275

Shawn: 205 (7:39)

JB: 145 (8:21)

JP: 145 (9:17)

Jeff: 145 (8:30)

Cindy: 75 (11:50)

Ken: 125 (7:55)

Petterbutt: 165 (7:26)

Lindsey: 85 (8:55)

Howard: 185 (9:20)

Mike S: 105 (8:38)

Jen S: 100 (8:44)

Clay: 185 (7:51)

Kristin T: 85 (8:25)

Ditty: 95 (8:55)

W.O.D. 6.10.11

Dorothy resting on the net

John G. our latest newbie

Tom H. up the rope

20 Thrusters (75#/115#)
2 Rope Ascents
15 Thrusters (75#/115#)
4 Rope Ascents
10 Thrusters (75#/115#)
6 Rope Ascents
5 Thrusters (75#/115#)
8 Rope Ascents

*Scale according to level and ability, the cargo net can be used to sub rope ascents if necessary.

Video:
Click here to check out a video tutorial on how to make tape grips. I used these at the recent Mid-Atlantic Regionals (thanks to Steph). Especially in the higher heat/humidity these will prevent against tears and rips during high volume Pull-ups/Knees to Elbows/Toes to Bar.

Community Notes:
Congratulations to the athletes who completed the Mid Summer Nights 5K last night: Tim, Laura, Megs, Kristin T. Nicole S & Kate.

Birthdays:

Today is one of our longest standing clients birthdays! Someone that dates back to our time at the FAC and who has completely changed their life through CrossFit. Happy birthday Cindy Handler!

Quote:
"Victory isn't defined by wins or losses. It is defined by effort. If you can truthfully say, 'I did the best I could, I gave everything I had,' then you're a winner."
-Wolfgang Schadler

Results:
Dorothy 75 29:30 (less 7 climbs)
John G. 115/95 32:30 (less 3 climbs)
Keith 95/45 32:00 (rope climb/ scale/net)
Tom H. 75 25:52 (1/2 rope climbs/net)
Sharon 65 33:00 (less 8 climbs/net)
Steve Z 19:00 (15#/ring pullups and rope scale)
Melinduh 27:00 (75#/rope scale and net)
Peterbutt 27:31 (95#/rope climbs)
Meghan 22:00 (63#/rope scale and net)
Pat P 24:52 (95#/rope sclae and net)
Mike S. 28:38 (65#/rope scale and net)
Nina 29:34 (75#/rope scale and net)
Bekah 18:37 (55#/rope scale and net)
Rx:
Plentus 34:02
Laura 23:55
Olan 28:40
Kevin 25:57
+Nikki 16:13, 95#Thruster, 1/2 ropes
Scaled in some fashions:
Brian R 25:09 95, 1/2 ropes
Shoeless Joe M 29:14, 95/Full ropes
Josh C 29:08, 115, 1/2 ropes
Jen Sly 19:14
Shawn T 16:56, 115#, 1/2 ropes
Katie F 13:44, 45/ 1/2 pulls
Warnek 13:24 (115, 1/2 ropes)
Rob P heat monster got him
Rachael 16:10 (55, 8 times up rope/net)
KSB 14:52 (55, 4 ropes)
Roman 13:36 (95, 1/2 ropes)
Kate 20:45 (75, 1/2 rope & net)
Jeff Hi 17:55 (95, 4 ropes)
Miranda 13:53 (55, 8 ropes)
Danielle H 18:55 (45, 8 net)
Kristin T 20:24 (75, 7 ropes)

W.O.D. 6.9.11

Have you been up the new cargo net yet?
Our CrossFit Kids have!

Welcome to Jodi- up the net during her first class!

Shoeless

3 Rounds for time of:
30 Hang Power Cleans (65#/95#)
20 WallBalls (14#/20#) to 9ft/10ft
10 Bar facing Burpees over the bar

Video:
"Zone Chronicles: Terminal Survival" with Pat Sherwood - video [wmv] [mov]

Quote:
"Man cannot discover new oceans unless he has the courage to lose sight of the shore."
- Andre Gide

Results:

Katy C 12:07 form 15#

Hannah O 12:09 form 15

Ashley 10:18 33#, 15#wb

Graeme 11:27 form 15

Maura M 11:51 form 15

Nina 14:54 Rx

Mrs Peterson 15:44 45/10

Sheng-Ching 18:26 Rx

Dianne 20:5343/8

Todd B 18:56 Rx

Cline 19:51 75

Josh S 15:09 85/20

Keith 19:59 Rx

Kevin 20:31 Rx

Karen 19:19 (45/14 to 8ft)

Sam B 11:33 Rx

Jodi15:57 (15/8)

Olan 15:54 Rx

Shoeless 19:32 Rx

Calvin 24:24 (95#/20#)

Kate 12:07 Rx

Sharon 23:38 Rx

W.O.D. 6.8.11

Camaraderie & CrossFit
In my eyes this photo is rather fitting from a few perspectives; it not only shows the level of camaraderie between gyms/affiliate owners but also the growth and potential in the community for expansion. Some of you may remember when I was starting out I trained at CrossFit Generation under the watchful eye of Barry (pictured in the photo). I combined my passion with some skill and knowledge obtained from CFG and CFKoP was born. In the background of the photo you can see Nikki looking on...we are happy and honored to announce CFKoP's first spin off affiliate...CrossFit Phoenixville. Click here to read some words from Nikki & John about their new affiliate.

Strength:

30 Strict Pull-ups

Metcon:

Flight Simulator

5-10-15-20-25-30-35-40-45-50 and back down to 5 of UNBROKEN double unders

*scale to double under attempts or 3x single unders
compare to 11.23.10

Read:

Eat more Vegetables by L. Pappas

Birthday:

Happy Birthday Sam B!

Quote:

"Love all, trust a few, do wrong to none."

-William Shakespeare

Results:
Mike S Blue, 23:00 (SU to 45)
Miranda MFx2, 15:45 (SU to 150)
Melinda Blue, 22:00 (DU to 12 by 2)
Kristin T Blue, 20:40 (DU to 20 by 2)
Meghann Green, 16:15 (SU to 60)
Pat Black, 19:10 (SU to 75)
Jay E Green, DU practice
Kim G Green, 23:28 (SU to 150)
Kara Green, 18:00 (SU to 120)
Plentus 9:33, Rx
Mike F 26:25, DU to 35
Josh C 25:21, DU to 40
Sara B 27:11, DU to 35
Kevin 12:00, Du to 30
Jeff Hi (20)
Jackie 17:58, DU to 25 Su back down
Kristen SB 26:50, DUs
Jim B 24:15, DU att to 25
Karen 15:55 Du to 20
WW 16:15DU to 25
Brian R 23:39 150 (50)
Nina 20:00 (su to 150)
Megs 14:58 (du to 30 and back down)
Tom H (red) 25:00 of attempts
Rhonda (green) 20:54 (su up to 150, down to 105)
Denise (mfx2) 11:36 (su to 90 and back down)
Travis (mf) 21:45 (su to 120 and back down)
John G 25:07 (su to 150 and back down)
Sharon (half with mf), 19:30 (du to 20 and back down)
Ciera (blk) 19:40 (su to 90 and back down)
Keith 26:47 du's up to 45
Mel DUA (time?)
Joe A. 18:00 du's up to 35
Danny 15:49 Rx
Jess S. DUA (time?)
Flounder 17:57 su's to 60 and back
JP 33:90 Rx for su's
Tim G. du's to 20
Jen S. ??
22:18 du's/su's up to 30 and back
Donkey 35:18 Rx for su's
Erica su practice
Kate 28:23 dua to 40, su's down
Jess C. 19:30 up to 60 and down twice each
Charles 25:16 Rx
Liz 21:08 up to 30 and down

W.O.D. 6.7.11

Thank you to the Judges and Volunteers this weekend at the CrossFit Mid Atlantic Regional Qualifier. From our generous KoP community the following athletes took the weekend to lend a hand - Steph V, Meighan, Jen S, Donkey and Jeff making the CF mainpage with this photo captured during the Thruster event on Friday!

5 Rounds for time of:

Row 250M

10 Push Jerks (95#/135#)

10 GHD Sit-ups

10 Ring Dips

Reminder:

Our first CF Endurance class begins at 6:30PM with Coach Pappas. The regular 6:30PM class will occur at the same time. Endurance class will be held outside. Meet Tim in the lobby prior to class.

Birthday:

Happy Birthday Kate with the K!!! Enjoy your day!

Quote:

"The true secret of giving advice is, after you have honestly given it, to be perfectly indifferent whether it is taken or not, and never persist in trying to set people right."

- Henry Ward Beecher

Results:
Nina 23:00 (95#,GHD, blkband,)
Kim G 25:48 (65#,abmat,ltblueband)
Howard (115#,blkbnd,GHD)
Jay E (135#,GHD,bluband)
Christ T: 22:42 (65, abmat, green)
Keith 27:28 (115, abmat, mf)
Kevin B 22:53 (115, ghd/abmat, dc)
Jen C 23:35 (85, ghd)
Jen S 33:32 (95, mf)
Rachel 24:04 (53, abmat, mf)
Megs: 22:10 (75, ghd, mf)
Tim P 22:09 (rx)
Jeff 21:51 (115, abmat, dc)

Jason: 22:46 (DC)

Aimee: 18:27 (Rx)

Clay: 24:34 (Rx)run

Gabe: 24:17 (95,ab,band)run

Nikki: 18:56 (Rx)run

Ben: 26:05 (95,ab,band)run

Dorothy: 23:31 (83,ab,blue)

Killa: 27:52 (85,band)

Karen: 21:17 (63,ab,stand)

Mel: 26:33 (83,blue)

Olan: 25:36 (Rx)

Mike T: 17:48 (115)run

Jerry: 24:47 (Rx)

Kathleen: 23:08 (53,ab,band)run

Keith: 22:54 (Rx)

Denise: 21:56 (55,ab,band)run

Daeen: 22:39 (95,ab,stand)run

Rachael: 23:10 (55,band)

Sandy: 22:16 (50,ab,band)

Daniela: 24:03 (55,ab,stand)run

Shawn: 21:10 (DC)run

Tony: 15:14 (95,SU)

Melinda: 22:38 (band)

Chris S: 19:52 (ab)
Calvin 31:55 (135/sit-ups/dc)
Roman 24:20 (115/sit-ups/dc)
Ditty 32:21 (75/GHD/blue)
Laura 25:46 (95/GHD/MF)
Kristin T 24:00 (95/abmat/green)
Rob Plu 20:05 (135/abmat)
Donkey 33:47 (95/abmat/black)
Sam B 16:49 (abmat)
Pooch 22:38 (75/abmat/green)
Kristen SB 24:05 (75/65/abmat/purple)
John G 24:03 (115/abmat/dc)

W.O.D. 6.6.11

From the CrossFit Games Regional Workouts

21-15-9
Deadlift 315#/205#
Box Jump 30"/24"

Compare to the best times from the Mid Atlantic Regional Qualifier - Becky Conzelmen 3:22, Christy Phillips 3:28, Jason Hoggan 3:34, AJ Moore 3:37

Quote:
"Persistence is the master virtue. Without it, there is no other."
-Anonymous

Results:

Pat: 11:32 (185/30)

Kristin T: 10:41 (175/24)

Tom S: 13:13 (245/30)

Cline: 9:52 (205/25)

Nina: 9:06 (Rx)

Tom H: 12:19 (185/25)

Kevin B.: 9:57 (205/30)

Ciera: 7:26 (53/13)

Steph J: 9:13 (65/17)

Kara: 7:20 (83/17)

Chris T: 8:18 (113/21)

Rhonda: 7:09 (65/13)

Keith: 9:56 (185/25)

Olan: 11:06 (275/30)

Brian R. 12:42 (225/30)
Jackie 8:40 (135/20)
Killa 8:02 (185/25)
Plentus 14:16 (Rx)
Ditty 12:21 (155/24)
Dorothy 9:51 (155/24)
Kathleen 9:10 (103/21)
WW 10:26 (205/25)
Jen S. 13:21 (185/165/24)
Rachael 8:48 (115/21)
Travis 6:17 (155/25)
Mike T. 6:54 (225/30)
Todd 17:25 (Rx)
Erika 7:47 (95/24)
Charles 10:17 (185/25)
Nicole 9:16 (155/24)
Rob Pl 8:53 (245/30)

Kate C. 9:34 (Rx)

Jay E. 9:36 (315/25)

Mel 8:44 (135/24)

Keith M. 8:11 (225/30)

Megs 11:36 (155/22)

Peterson 11:34 (275/30)

Tim H. 11:07 (185/25)

JZ 10:44 (205/30)

Flounder 11:55 (185/21)

Denise 7:43 (135/21)

Katie F. 10:05 (83/20)

Jess S. 10:06 (135/21)

Shoeless 12:46 (275/30)

Sharon 11:24 (150/20)

Melinda 12:46 (Rx)

Chris S. 11:21 (315/115/29)

Photos:
Kevin B takes on the 30"
Chris T. Deadlifting!
Ciera coming off the box!

Team KoP...at the start of Day 2

and Team KoP... post WoD #4

Our athletic supporters...and cheering squad!

Congrats to Todd at the top of the chart on the spectator challenge-fastest 500M Row

Nikki and John dominate with a 2nd place finish in WOD #5

Congratulations to Team Kop who finished the Mid-Atlantic CF Regional in 8th place overall. We made it to day three which was an awesome feat in itself and meant we were one of the top 10 teams coming out of day 2. The team was comprised of Nikki, Aimee, Cate, John, Mike V & Danny. All athletes qualified to be on the team through the open sectional process.

These were the six workouts completed over the course of three days, the athletes who competed & the results:

WOD #1

For time:

4 x Row 750m

50 HSPU

4 x Row 750m

Aimee, Mike, Danny & Nikki = Time 25:46 = 11th place

WOD #2

Thruster Ladder

John - 225#

Cate - 140#

Total 365# = 6th place

WOD #3

21-15-9 reps x 2 for time of:

Deadlift (275/185lbs)

Box jump (30”/24”)

Cate & John =11:01 = 16th place

WOD #4

For time:

250 Chest to bar pull-ups

250 Kettlebell swings (24/16kg)

250 Double-unders

250 Overhead squats (95/65lbs)

Aimee, Nikki, Mike & Danny - 29:22 = 10th place

WOD #5

Team “Amanda”

9-9-7-7-5-5 reps for time of:

Muscle-up

Squat snatch (135/95lbs)

Nikki & John = 17:05 = 2nd place

WOD #6

For time:

Row 20 calories

30 Burpees

30 Two-arm dumbbell ground-to-overhead (45/35lb DBs)

30 Toes to bar

100 foot Overhead walking lunge (45/25lb plate)

50 foot Sprint

Danny, Mike V, Cate & Aimee = 20:08 = 9th place

W.O.D. 6.5.11

AMRAP in 20
200m sprints
rest 30 seconds between sprints

Community Reminder:
CrossFit Endurance Class starts June 7th, click here for more information or ask Coach Pappas for more info the next time you are at the box.

Quote:
"Live with no time out"
-Simone de Beauvior

W.O.D. 6.4.11

Front Squat
1-10-1-20-1-30-1

score is total weight accumulated in each of the 7 lifts

Quote:
"Plough deep while sluggards sleep, and you shall have corn to sell and to keep."
-Benjamin Franklin

W.O.D. 6.3.11

Congratulations to team KoP in 5th place after day 1

The tag- WOD #1- Nikki, Mike, Aimee & Danny 25:46

John W. - 225# Thruster

Thanks to the Judges & volunteers, Donkey, Megs, Jeff, Steph V & Jen S.

Cate- #140 Thruster

Team Task Priority Fight Gone Bad

In a team of 5 athletes you must complete 20 reps of each exercise in FGB. The team cannot rotate until the next station until each athlete is finished at their station. Rest 1 minute between each round. 3 rounds are completed for total time.

The stations are:

1. Wall-ball: 20/14 pound ball, 10/8 ft target.
2. Sumo deadlift high-pull: 75/55 pounds
3. Box Jump: 21"
4. Push-press: 75/55 pounds
5. Row: calories

Community Notes:
There will be NO 6:30PM class today.

Today is Day one of competition for team CFKoP at the Mid Atlantic Regionals. The team will take on the following two workouts (1.) Team of 4 completes for total time - Row 750 each, 50 HSPU as a team, Row 750 each & 2.) A team of two one man/one woman goes through the Thruster ladder) 3..2..1..go TEAM!

Quote:
"A person only rows so much as his horizon allows."
-John Powell

W.O.D. 6.2.11

5 rounds for time of:
1 Rope climb (15'/20')
3 Wall ascents (6'/8')
10 Knees to Elbows

Read:
Against the Grain by L. Pappas

Community Notes:
Who wants in on the next Cow from the Philly Cow Share? The time line would be a July 14th Slaughter for Delivery week of August 8th. Post to comments if you are interested.

Quote:
"Ideals are like the stars: we never reach them, but like the mariners of the sea, we chart our course by them."
-Carl Schurz

CrossFit KoP Endurance Class

The CFKoP Endurance Class will be held twice monthly. The dates, times and locations will vary according to the workout. Sometimes the WOD will be at the local Upper Merion High School Track, sometimes it will be on the river trail over the bridge, and sometimes it will be around own home box location. We will post the dates/locations early in the month. This will count as a regular class towards your 2x/3x or unlimited membership.

June CFEndurance Class:

Tuesday June 7th at 6:30PM (meet at the box)

Wednesday June 22nd at 5:30PM (meet at the box)

CrossFit Endurance Description:

This class will allow CrossFit Athletes to still CrossFit and compete in endurance sports and bring a standard to running, swimming, and cycling. This class will give an opportunity for endurance athletes to learn another significant way to effectively train for any event they wish to compete in. We will build on increasing your lung capacity through various interval workouts.

Community Reminders:

This Thursday (6/2) is the first Thursday of the month which means we are hosting an OPEN gym from 5:00PM-6:30PM.

The next Running Workshop with Ambassador Coach Pappas starts Thursday 6/2 at 6:45pm and 6/16 & 6/23 (Cost $50).

Due to the Regional CF Games we will have the following modifications to the schedule this week:

There will be NO Kids class on Thursday at 3:45 PM or Sunday at 11:00PM.

Friday evening the 6:30PM class will be cancelled.