CrossFit for Hope

Poster at St. Jude Children's Research Hospital. CrossFit for Hope supports research and treatment for catastrophic children's illnesses.

CrossFit for "Hope"

Saturday, June 9th

There is a special event being planned for all Philadelphia affiliates click here to register for the Philadelphia event.  If you cannot attend this event, CFKoP will run the WOD as the daily WOD at 9AM/10AM for your convenience. It is not mandatory to make a donation, but there will be a jar out the day of the event and all donations are appreciated. 

To Register online for donations:
Sign up or contribute here.

What is the WOD: 
Three rounds of:
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

What about scaling?
Of course there's scaling! That's why CrossFit is inclusive for everyone. When we do this workout on June 9th, we'll scale the loads down, boxes down, and pullup styles down by lane.

How should I keep score?
On a piece of paper, create four columns. Column one contains a list of the five movements, columns two through four will track with rounds one, two, and three. As you move from station to station, just write in the number of reps. Total at the end for score.
During the June 9th running of this workout, each of you will have a partner assigned to push you and keep score on your behalf.

Watch this Video:
Philadelphia affiliates plan for CrossFit For Hope, June 9th - video [wmv] [mov] [HD mov]


AMRAP in 20 Minutes of:
10 Chest to Bar Pullups
20 Pistols (10R/10L)
30 Box Jumps (24"/20")

Teams of TWO with ONE person working at a time

Coaches Note: 
The workout can be broken up in any way.  Athletes can alternate rounds or break up each individual round as they see fit.  If a three person team needs to be created, the rep scheme should be 15, 30, 45 with two people working at a time.

Food Prep by L. Pappas

Community Question:
What is the largest amount of American currency one can hold without having change for a dollar?

"Being deeply loved by someone gives you strength, while loving someone deeply gives you courage."
--Lao Tzu

Team Manellie: Manisha & Ellie - 5
Team Teach: Alexis & Joy - 6
Team Turtle Pistols: Jay E, Wax & Tidmore - 8
Team Turtle Doves: Gina & Kim G - 5
Team Confused: Peter, Sam B & Laura - 8
Team Hayoob: Chip & Cline - 7
Team Booyah: Lauren & Lam - 7
O-My: Olan & Matt O- 6
CF Crushers: Barb, Graeme, Hannah - 6
Due in August: Jonathan & Nick - 7
Team International- Dan & Chris (NZ) -9
Team Warriors - Kara & Chris T. -6
Irish Pols - JNa & Meg B 7
Walking Wounded - Mike & Sarah W- 4
Team Tear it Up- Keith Aimee & John C. -7
Shut the front door - Cate, John Sch, Jess C - 8
OMGG- Susan Becky Jess S - 6
JTT- Mel, Gabe - 6
Grilled Cheese - Bre, Arin - 6
Awesome - King, Mike P - 10
N and M - Nate, Mike F - 5
Goon Squad - Josh F, Payne - 5
I Feel Like Shit - Steve, Justin - 7
Don't Need Bands - Lisa, Ying - 5
Team TGIFF (DeeDee & Katie Fin): 6
Team Awesome (Oleg, Sandy, Nathan): 7
Team Tapeworm (MikeP & The Nina): 8
Team Twins (Vinny & K): 6
Team Nova (Paul & Faby): 8 in vests
Team Menage A Trois (Jen S, Kim C, Heather): 5
Team Conn Artist (Conn, Mark B) 6
Team Rx (Sarah J & Alanna) 6
Team 817 Hotties (Rebecca & KT) 8
Team Pistol Whipped (Melissa L & Pam G): 7


W.O.D. 5.31.12

5 Rounds for Time...
5 Hand stand push-ups
10 Hang power snatch (115/75#)
20 Double unders

Community Quiz:
How many ridges are there on the edge of a quarter? 
No cheating by looking it up!

"They always say time changes things, but you actually have to change them yourself."
--Andy Warhol

Rx Results:
Jay E 15:50 
KT 21:42
Dorothy 18:24 
John C 7:10
Aimee 7:11
Cate 7:04
Byrnsie 15:04
Mike T. 17:24
Kate C 13:40
Paul 13:01
Tim M 11:07
Faby 14:38

Scale Results:
Paul 18:45 - box, 115#, SU
Alexis 20:10 - SB, 45#, DUA
Mike P 15:02 - Abmat, 95#
Brett 13:58 - 95#
Wax 17:42 - Abmat, 95#, DUA
Bob 18:30 - 95#, DUA
Kyle 13:30 - SB, 15#db, tuck jumps
Roni 18:04 - Abmat, 53#
Heather 15:40 - holds, form 33#, SU
Lauren M 17:07 - SB, 55#, DUA
Peter W 14:39 - Abmat/Plate, 75#
JB - 14:25 - SB, 65#
Laura P 15:54 - 65#
Nina 18:21 - Abmat
Mark B 14:49 - 75#
Chip 16:09 - SB
Joe 13:40 (75#/box/SU)
Alison 11:07 75# HSPUA
Arin 14:21 AB/55/SU
Susan 9:51 55/Row
Kim C. 17:20 55#/ABmat/plate
Nick 11:20 75#/stinkbug
Ciera 17:24 60/DUA/stingbug
Jim C. 18:08  95#
Beth O 11:27 SU/HSPUA/45#
Vinnie 14:57 75#/SU/stinkbug
Olan 21:33
Dan L 18:31? (scale/rx?)
Becky 16:50 55#
Keith 13:13 95#
Patrick 16:51 - dua
Jen Sch - 14:40 - dua,45#,sb
Gable 12:46 - 95#, sb
Ryan 12:46.- 14:07 Su,75#
Melissa 15:53 45#,ab mat
Shoeless 15:41 ab mat
Kelly 18:34 scale
Kathleen 11:26 45#, box
Mark 21:22 45#, sb
Roman 14:38 95#,dua, abmat
Travis 16:00 95#,dua,abmat


W.O.D. 5.30.12

Do you know what the athletes in your CrossFit Classes do for a profession? 
Meet Nick, an attendee at the 9:30AM classes...he has been taking his rope across the North Atlantic on a weekly basis to get more practice time. 
What do you do? Want to share...post to comments!

SumoDeadlift High Pull

5 minute AMRAP
10 SDLHP @ (70% of your 1RM)
10 Kettlebell swings (35#/55#)

King and Queen of Prussia:
 Sign up today, the list is at the box.
When? August 4th - Registration 8:00-8:30AM, start 9:00AM.
What? Our internal competition for everyone at CFKoP put on by your coaches
Why? To see who's crowned the King and Queen for the next year
Who? EVERYONE! (no matter of level and ability)- sign up NOW!
Where? CFKoP - 200 DeKalb St...of course!
Cost? Nope - Free T-shirt, food, beer and water for participants.
Spectators are welcome!
"Money is only a tool. It will take you wherever you wish, but it will not replace you as the driver."
-Ayn Rand

Gina 75# / 4
Pooch 135# / 3
Bob 155# / 2
Mike S 120# / 2(44#)
Klutch 165# / 3
Mike P 155# / 3
King 155# / 3
Joy 95# / 3
Nina 120# / 3(53#)
Pat 135# / 2
Paul F 175#/ 3
Lisa 95/3
Jess 103/3
Mike 165/3
Sarah 75/2
Susan 100/3
Ciera 95/3
Kim 83/3
John 195/3
Barb 85/3
Chris 200/3
Kevin 215/3
JZ 125/4
Laura P 100/4
Jim C 155/3
Chris Ag 135/3
Rob Ph 195/3
Josh S 155/3
Nathan 180/3
Kathleen 90/3
Kim G 88/3
Stasie 89/3
Joe P. 135/3
Justin K. 175/3
Flounder 155/3
Diego 135/3
Matt O. 155/3
Bicky 98/3
Alison 165/4
Arin 95/3
Travis 165/3
John Sch. 215/4
Jaime 155/2
Rachael 85/3
Amy 65/4
Tim H. 135/3
Conn 155/3
Borden 140/3
Heather 103/3
Randy 135/2
Paul S. 205/2 (4min. 70#)
Mel S. 90/3
Melissa L. 95/4
Pam 95/4
Faby 185/4 (70#)
Cline 125/3
Akeem 145
Derreck 185/3
Denise 95/4
Jeremy 135/3
Dorothy 145/3
Joe 145/3
Manisha 55/3
K 205/2
Al 185/2
Oleg 185/3
the real Stasie 83/3
Shoeless 195/2 (70#)rom on sdlhp
Matt G 195/2

Sore?  Stressed?  Need a Massage?

Beginning June 7 and continuing every Thursday from 1-7, CrossFit King of Prussia is now offering massage services at the box, provided by our very own Jonathan Schweiger.  Jonathan fuses many bodywork/massage modalities into his work, which will leave you feeling much better, whether it is pain relief or managing your stress. Orthopedic massage, deep tissue, sports massage, stretching and trigger point therapy are the techniques he uses. 

Jonathan is offering 60 and 90 minutes sessions, at the price of $90 and $125.   Sign up at the box!


W.O.D. 5.29.12

"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135/95 pound Hang power cleans, 10 reps

Nasty Girls [wmv][mov]

"The task of the excellent teacher is to stimulate 'apparently ordinary' people to unusual effort. The tough problem is not in identifying winners: it is in making winners out of ordinary people."
-K. Patricia Cross

Roni 10:35 transitions
Cris A 12:38 jumping mu
Jay E 10:14 jumping mu
Nina 13:54 jumping mu
Pat P 14:56 trans
Mike S 14:50 105#,trans
Mark C 12:12 trans
Brett 10:56, jumping mu
Bob 14:27 jumping mu
Tori: 10:55 MUT/63
Gina: 10:47 MUT/70
Mike W: 14:07 JMU/135
Barb: 11:40 MUT/70
Ciera: MUT/85 16:08
Susan: 11: 32 MUT/95
John C: 13:53 Rx
Kim C: 17:47 JMU/85
Lauren: 15:32 MUT/80
Kelly W: 14:18 MUT/53
Chris T: 11:00 65/MUT
Nick Z: 9:33 95/JMU
Kara: 11:17 65/MUT
Jessie S: 11:14 MUT/53
Renee: 11:37 JMU/73
Megs: 11:40 JMU
Chris NZ: 14:08 MUT
Bombar: 19:35 45
Ross 9:30 Rx
McKeever: 8:18 Rx
Aimee: 9:45 Rx
Olan: 21:10 Rx
Cate K: 11:21 MUA
AK 47: 11:47 MUT
John Sch: 15:35 MUT
Becky: 18:38 JMU/83
Jason: 21:50 (0/21)
Ben: 13:41 (7/21) 95#
Dan L: 16:04 (16/21)
PH: 13:00 (bands)
Wax: 10:37 (JMU)
Travis: 16:51 (JMU)
Amy: 13:00 (45# bands)
Brian R: 15:24 (jump)
WW: 12:47 (95# bands)
Stacey: 13:25 (bands ?)
Brynsie: 18:07 (Rx)
Dig: 16:21 (9/21)
Roman: 14:33 (JMU)
Gabe: 14:41 (JMU)
Mike F: 13:19 (band)
Josh F: 16:11 (band ?)
Sam B. 10:12 Rx
Kyle B. 15:53 (RP, paralette dips, 15# DB)
Faby 12:19 JMU
Akeem 16:49 PU/RD/95#
Erika 16:49 MUT/63#
Kate F. 14:17 RP/RD/63#
Rachael 12:07 ?
Matt G. 17:23 JMU/115#
Will 16:11 PU/RD/125#
Melissa "I forgot to do ring dips" 12:47 PU/75#
Paul 9:38 JMU
Ying 9:39 RP/RD/15# with wooden plates
Liz 13:47 MUT/55#
Denise 15:37 strict PU/RD/85#
Chip 11:41 JMU
Matt O. 16:19 JMU/125#
Josh 12:23 JMU
Kate K. 12:28 strict PU/RD/95#
Leslie RP/RD/53#
Kathy G. RP/paralette dips/45#
Knabb 14:20 JMU
Shawn 13:23 rpu/rd
Jess S. 16:01 73#/pu/rd
Jim C. 17:08 JMU
Steve 14:01 95/pu/rd
Ryan 15:46 115/pu/rd
Ags 13:26 100/pu/rd
Oleg 14:16 115/pu/rd
Patrick P. 13:02 scale mu
Joe P. 16:03 105, full mu's
Kate C. 15:59 Rx
Mel 13:19 85/bands
Jenn Sch. 10:55 53/bands
Lady Sam B aka "Bicky" from now on 12:52 53/pu/rd 


W.O.D. 5.28.12

To all those who have served. Especially those that paid the ultimate price...Thank you.

Memorial Day "Olympic bar-PVC Mile"

With an Olympic bar (45#) athletes will complete the the following exercises as a team. Athletes do not move to the next exercise until EVERYONE is back from each of the 400M runs. The total time for the team concludes when each person is back from the run.

Run 400M
Back Squat X 50
Front Squat X 50
Over Head Squat X 50
Run 400M
Shoulder Press X 50
Push Press X 50
Push Jerk X50
Run 400M
Hang Power Clean X50
Hang Power Snatch X 50
Run 400M


With PVC the athletes will complete the the following exercises as a team. Athletes do not move to the next exercise until EVERYONE has returned from each of the 400M runs. The total time for the team concludes when each person is back from the run.

Run 400M
Back Squat X 25
Front Squat X 25
Over Head Squat X 25
Run 400M
Shoulder Press X 25
Push Press X 25
Push Jerk X 25
Run 400M
Hang Power Clean X 50
Hang Power Snatch X 50
Run 400M

Coaches notes:
Team size will be selected by the coach depending on the amount of athletes in the class.

Compare to (8.20.10) or (5.26.09)

Memorial Day Notes:
10:00AM class ONLY today! Friends and Family are welcome.
We are hosting a "stink and drink" after the WOD at 11:00AM to wish Danny a proper farewell!

"If you tell a true story, you can't be wrong."
-Jack Kerouac




W.O.D. 5.27.12

CrossFit Baseball:

Hit - Two Forward Rolls
Lunge to first base
First Base- 10 Thrusters (45#Bar)
Bear Crawl to second base
Second Base- 10 Burpees
Broad Jump to third base
Third Base - 10 Knees to Elbows (or Knees to wherever)
run home
Home - 10 Air Squats

This WOD will run for 15 minutes, there will be two teams (the class will be divided into team A & B). Max runs will decide which teams wins ( the coach will keep track of runs completed). One person per team will start and as they cross home and finish the air squats another athlete will be tagged to start. Throughout the WOD the coach will release more then one runner into the bases until there are multiple runners working at a time.

Community Notes:
10:00AM class ONLY today! Friends and Family are welcome.

Happy Birthday Jason. You have come so far since you started down this CrossFit path with me in 2008.  Thank you for your hard work and dedication to CrossFit KoP, it wouldn't be the same with out you! Your coaching eye and sense of focus in the gym are as unmatched as your love and support as a husband and a father, they cannot be duplicated, you are the best...Happy Birthday!

"The legacy of heroes is the memory of a great name and the inheritance of a great example."
- Benjamin Disraeli



W.O.D. 5.26.12

Teams of 4 will complete the following for time:
800 Meter Barbell Carry (65#/95#)*
200 Wall Balls (14/20# to 9ft/10ft)
800 Meter Barbell Carry (65#/95#)*  
200 Kettlebell Swings (35#/55#)
800 Meter Barbell Carry (65#/95#)*  
200 Box Jumps (21/25")

*Athletes can choose to carry the bar however they like, 2 people, 4 people, etc..but the bar cannot touch the ground during the 800Meter run or a 100 burpee penalty for the team will be assessed. All athletes must go on the 800 Meter journey. Once the team is back into the gym 2 people at a time will work to complete the WallBalls, Kettlebell swings and Box Jumps.

Community Notes:
Our next CrossFit Level 1 seminar will be held on September 1st and 2nd. Click here to register.

10:00AM class ONLY today! Friends and Family are welcome.

"I hated every minute of training, but I said, 'Don't quit. Suffer now and live the rest of your life as a champion.'"
- Muhammad Ali


Chris NZ/Justin H/Jen S 35:53

Jessie/Oleg/Ellie/Kim G 43:25

Tim McK/Megs/Wax 35:24

Erika/Arin/Alison/Demery 40:14

Danny/Cate/Liz/Laura 31:07

Mike Fab/Rebecca S/Tracy/Rhonda 33:18


W.O.D. 5.25.12

"Take 2"

for time complete:
500 Meter Row
100 Double Under

rest two minutes

for time complete:
Med Ball Cleans (14/20#)
GHD Hip Extensions

Have you met Kyle yet?

Many of us have blogs, so does Kyle...click here to read about his first experiences at CrossFit KoP.

What's going on in Kyle's body...He's got something called Friedreich’s Ataxia.  (FA) is a life-shortening debilitating degenerative neuromuscular disease typically affecting children and young adults. Signs and symptoms – which worsen over time – include loss of coordination (ataxia) in the arms and legs, fatigue, muscle loss, vision impairment, hearing loss, slurred speech, and heart complications. FA affects roughly one in 50,000 which equals approximately 5,000 people in the US and 15,000 people worldwide. Currently there is no treatment or cure.

The Friedreich's Ataxia Research Alliance's (FARA) mission is to marshal and focus the resources and relationships needed to cure FA by raising funds for research, promoting public awareness, and aligning scientists, patients, clinicians, government agencies, pharmaceutical companies and other organizations dedicated to curing FA and related diseases. Currently FARA is ushering several different drugs through the clinical trials with real promise for therapeutic treatment in the near future.curefa.org
 Kyle-"Vest" Squatting

If it looks good, you'll see it.
If it sounds good, you'll hear it.
If it's marketed right, you'll buy it.
But if it's true, you'll feel it.
-Kid Rock

Chip: 18:14 Rx
Peter: 14:05 Rx
Klutch: 15:08 Rx
Alanna: 23:41 SU/Supermans
Megan: 24:13 SU/Supermans/8#
Derrek: 18:37 SU
Nick: 16:57 Rx
Coxhead: 10:25 Rx
Chris NZ: 11:28 Rx
Peterbutt: 12:29 Rx
Mike W: 16:37 Rx
Sarah W: 18:58 Scale
Ciera: 17:35 SU/12#/Supermans
Chris T: 17:04 Supermans
Kathleen: 15:57 DC
Greg (Allentown): 12:12 Supermans
Heather: 16:48 SU
Nick Z: 13:12 SU
Barb Z: 18:53 12#
Mike T: 16:51 DU/SU
Jessie: 14:11 SU/10#/supermans
Chris A: 15:37 SU
KSB: 18:57 10#/some ROM on MBC
Brynsie: 15:39 Rx
Jim C: 19:38 Rx
Jess C: 19:13 Rx
John Sch: 13:16 DC (some ROM on MBC)
Jessie: 14:11 SU/10#/supermans
Chris A: 15:37 SU
KSB: 18:57 10#/some ROM on MBC
Brynsie: 15:39 Rx
Jim C: 19:38 Rx
Jess C: 19:13 Rx
John Sch: 13:16 DC (some ROM on MBC)
Petrizzo 13:17 Rx
Tidmore: 12:56 SU/super
WW: 19:54 SU/Super
The Grip: 21:02 SU
Jess S: 17:53 SU/Super
McKeever: 10:48 Rx
Brian R: 11:40 Scale
Kelly: 18:32 SU/12#
Amy: 17:44 DU/SU/12#/Both
Stasie: 19:43 SU/Super
Joe P: 16:38 DU/SU
Joe C: 17:38 Rx
Josh Sch: 13:16 Rx?
Erika: 12:08 SU/DUA/Depth
Sam B: 10:48 Rx
Megs: 10:31 Rx
John Sch Round 2: 11:54 Rx
Kathryn: 15:01 SU/both/depth
Steph B: 12:55 SU/super
Diego: 14:28 Supermans
Matt O: 17:25 Rx
Paul S: 13:18 SU
Jen S: 12:55 Rx
Justin H from DC: 10:45 Rx
Borden: 14:27 Rx/Some depth
Justin K: 17:12 Rx
Rachel: 20:38 Rx
Sarah: 23:17 Supermans


W.O.D. 5.24.12

 Danny- That's pretty!!!!

4 Rounds (with full recovery between rounds)
3 Squat Cleans (135/225#)
200 Meter SPRINT

Community Notes:
We are celebrating Memorial day this weekend with 10AM ONLY classes on Saturday, Sunday and Monday. Be prepared to work hard and have fun! Friends and family are welcome.   

"Always be a first-rate version of yourself, instead of a second-rate version of somebody else."
-Judy Garland


 Morning Maniacs


 Early Evening-ers


W.O.D. 5.23.12

photo from CF Endurance class

CrossFit Total

1 RM on Back Squat, Press, Deadlift. 

The lifts should be done in the order listed above, the athlete has three attempts to get to a 1 RM on each lift. Total weight for all three lifts is the score.

If you have never done this WOD before please read the article below:
Click here to read the Journal article regarding CrossFit Total.
Click here to read the basic strength standards for men and women.

Community Notes:
Tonight at 6:30pm meet Coach Tim at the Upper Merion Track for our next CrossFit endurance class.

We are celebrating Memorial day this weekend with 10AM ONLY classes on Saturday, Sunday and Monday. Be prepared to work hard and have fun! Friends and family are welcome.

Going away party:
On Monday, we will be having a post WOD stink and drink for Danny. Please stop by at 11:00AM to say good bye and wish him well on his move to Chicago!

"Your genuine action will explain itself, and will explain your other genuine actions. Your conformity explains nothing."
-Ralph Waldo Emerson

Gina 145pr/70pr/195pr=410
Jay 435/225/525=1185
Lauren 150pr/65/175pr=390
Pooch 196pr/100pr/255=550
Wax 300/165/365=830
Mike S. 170pr/95/270pr=535pr
Alanna 123/45.5/123=291.5
Susan 158/75/205=438
Tim M 275/135/315=725
Kevin B 245/165/315=725
Kim G 105/55/195=355
Lindsey 135/75/175=385
Nick 215/135/315=665
Sarah W NA/70/200
Mike W 245/125/325=695
Tamas 255/125/395=775
Chris S 265/135/355=755
Sawn 120/53/185=358
Gabe 730(nasty PRs)
DJ 805
Jim C 645
Hannah 190
Vinnie 505
Kyle B 550
Amy 230
Josh 535
Nathan 785
Dan L 740
Nico 215/123
Tim H 255/115/305= 675
Bre 135pr/65/195pr= 395
Arin 145/75/200= 420pr
Derrick 275/185/335= 795
Flounder 205/125
Luke 255/125/355= 735
Jen S. 175pr/80pr/255= 510
Klutch 255/125/295= 625
Jeremy 185pr/100pr/265pr= 550
LP 135/75/205= 415
Joe P 195/115/30= 615
Shoe 325/160pr/450pr= 935pr
Alison 200/110/275= 585
Danny 425pr/205pr/470= 1100pr
Paul F 300pr/195/360pr?= 855pr
Justin K. 265pr/135/365pr= 765pr
Faby 225/145/365pr= 735pr
Erika 145pr/75/205= 425pr
Borden 295/125/375= 795pr
Kay 245/135/345= 725pr
Manisha 73/43/118= 234pr
Kyle 122/60/112left/142right= 436pr
Stasie 113/43/180= 336
Conn 225/145/365= 735pr


W.O.D. 5.22.12

Congratulations Mike P. 
Murph x 3 = raised $1915 for the Navy Seals...so far!

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

(10#/20# vest)

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. 

This workout was one of Mike's favorites and he'd named it "Body Armor". From there on it was referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. Rx for the full WOD will require the weight vest (10# ladies & 20# gentlemen).

Community Notes:
Our very own Mike P. will be doing this WOD three times today in order to raise money for the Navy Seals. Click here if you would like to support and donate.

An appropriate scale for this WOD would be (1/2 Murph):800M Run, 50 Pull-ups, 100 Push-ups, 150 Squats, 800 Meter Run or (1/4 Murph) if necessary.  Partner Murph is also an option: two athletes complete the work together one person working at a time except on the runs. Both athletes will run an 800 together in the beginning and in the end (timer ends as the last person crosses the doorway). Coaches for individual classes will determine the time cap.

"As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them." 
-John Fitzgerald Kennedy

Mike P 46:28, Mike P2 46:34, Mike P3 54:18 (vest-Rx)
Kristin T 45:51 Rx
Nina 53:30 Rx 11#vest
King 46:40(sans vest)
Schaeffer. 53:18 (sans vest)
Becca 47:28 band
Meg 51:09, no vest
Tamas 59:17 (vest some rom)
Brian 47:27 (no vest)
Chris NZ 59:29 (vest)
Tim M 39:05 (vest)
Brynsie 53:08 (vest)
Kim C 58:45
John C 44:33 (vest)
Jerry 52:16 (vest)
Chip 69:07 (no vest)
Oleg 51:24 (row)
Paul S. 55:25 (vest)
Faby 54:19 (vest)
Jess C. 64:27
Kim G. 61:05
Al 64:42
Josh 48:57
Klutch 43:03 (no vest)
Danny 61:25 Rx
Todd 63:23 Rx
Kate C. 50:41 rx
Tidmore 56:52 29# vest, banded pu's

1/2 Murph
Gina 27:00 greenband
LaurenMerl. 27:50 jumping pullups
Wax 22:19
Paul F. 29:36 blackbnd
Bob 25:06 blueband
Mike S 28:04
Jay E 41:50 (mile runs)
Cris A 48:42
Lisa A: 34:49 band
Chris A: 29:58 band
Heather 24:44 band
Peter O: 26:04
Liz O: 30:54 band
Tori: 30:54 band
Chris T: 28:44 band
Vinnie The Grip: 23:45 band
WW 42:52 (mile runs jump)
Nathan 31:29 (band snake)
Mel 29:34
DeeDee 32:44 (snake)
JZ 22:14
Ph 34:10 (band)
Ciera 31:00 (Jump/knee)
Anja 29:00 (band/knee)
Mark B 22:39 (row)
Tim P 24:46 (mile runs)
K 59:09 (1.5 mile run total)
Katie 35:18 (scale)
Steve S. 32:10 (band)
J-Na 30:41 (blue band)
Jackie 27:25 (row, scale)
Leslie 32:52 (scale)
Travis 35:50 (full run)
Holly 38:28 (scale)
Justin M. 25:31 (band, ROM)
Linda 28:03 (black band)
Lisa C. 32:42 (scale)
Kathy 39:39 (scale) (1/4fullrun)
Jenn Sch. 36:11 (3/4)
Tim H. 36:12
Jim C. 23:09
Sam ?. 34:15
Joe P. 24:45
LP 29:33 full run
Tara 38:18 full run
Shawn 23:06
Diego 26:01

Team Murph
Gabe/Dan L 30:53 (Rx)
Megssss 27:14 (two worked at a time)
Cate/Aimee 23:22 (Rx)
Keith/Donkey ?? 30:40
Becky/Steph 35:14

More Murph Photos:


W.O.D. 5.21.12

AMRAP in 9 Minutes:
1 Ring Dip
1 Overhead Squat (95#/135#)
2 Ring Dips
2 Overhead Squats
3 Ring Dips
3 Overhead Squats...etc.

...continue to move up the ladder until the end of 9 minutes. Your score will be the total reps completed; for example if you get finished with 5 rounds your score will be 30.

Coaches Notes:
Intermediate athletes can take the barbell from the rack, advanced should go from the ground.

Community Notes:
Wednesday 5/23 at 6:30pm meet Coach Tim at the Upper Merion Track for our next CrossFit endurance class.
We are celebrating Memorial day this weekend with 10AM ONLY class on Saturday, Sunday and Monday. Be prepared to work hard and have fun! Friends and family are welcome.  

"The dream begins with a teacher who believes in you, who tugs and pushes and leads you to the next plateau, sometimes poking you with a sharp stick called 'truth.'"
- Dan Rather

Roni 72 reps|35#/band
Wax 60 reps|75# (form)
Jay E 58 reps|135#/ROM
Peter 60 reps|95#
Chip 49 reps|95#
Rebecca 49 reps|63#/band
Peter 42 reps|65#
Liz 87 reps|25# band
John C 101 reps|Rx
Kim C 57 reps |25#band
Tim M 90 reps|Rx
Jessie 90 reps|33# band
Susan 72 reps|45#band
Barb 52 reps|53#band
Chris T68 reps|53#band
Tamas54 reps|95#
Sarah W 59 reps|25 band
Mike W 52 reps|45# band
Beth O 42 reps|63#rom
Luke 45 reps (65#)
John Sch 80 reps (Rx)
Arin 81 reps (45 band)
Flounder 57 reps (75 band)
Vinny 100 reps (Rx)
Manisha 56 reps (15 standing)
Sam Bi 90 reps (35 band)
Shawn 81 reps (95#)
Travis 61 reps (75#)
Paul S 159 reps (45#)
Kay 30 reps (45 rom)
JZ 57 reps (95#)
Kerry 58 reps (85#)
Jen Sch 103 reps (35 band)
Josh F 42 reps (85 band)
Nate 54 reps (65 band)
Bo 48 reps (mf)
Joe L 56 reps (75 band)
Mel 56 reps (55 band)
Brian 63 reps (115 band)
Gabe 43 reps (95#)
Keith 75 reps (45#)
Roman 58 reps (75 rom)
Ryan S 64 reps (75 rom)
WW 49 reps (95 band)
Matt O 57 reps (pvc)
Amy 56 reps (45 band)
Kathleen 55 reps (45 band)
Aimee 91 reps (Rx)
Cate 51 reps (Rx)
Mike T 53 reps (Rx)
Brynsie 63 reps (95#)
Ross 78 reps (95#)
Jason 45 reps (Rx)
Becca 77 reps (55 band)
Alexis 72 reps (50 band)
Jen S 46 @95
Melissa S 48 @45
Borden 44 @95
Alison 50 @65
Matt G 42 @ ?
Faby 75 @95
Cline 45 @75
Sam B 72 form
Lizzie 74 @35
Kate K 81 @65
Conn 59 @95
Justin 63 @95
Christina 58 @35
Kyle 121 @5DB Paralette dips
Al 44 @?
Denise 49 @55
Nick 73 @95


W.O.D. 5.20.12

For time complete 3 rounds of:
500 Meter Row
20 Toes to Bar
400 Meter Run

Community Notes:
Congrats to all the CFKoPers who finished the CMC yesterday!!!
Including Megs, Faby, Nick, Tall Dan, Jess, Meg and Kevin, Olan, Keith, Rob, Gabe, Ken, Patrick, Jon Sch, Tidmore, Mike P. Kristin, Nina and Steph B.

"Many of life's failures are people who did not realize how close they were to success when they gave up."
- Thomas Edison

Jim C. 21:53 Rx
Tracie 19:18
Ellie 18:38
Alexia 19:21
Justin 19:03 Rx
Justin M. 22:55 Rx
Joy 21:26
Erika 21:44 Rx
Stasie 23:51
Liz 21:44 Rx


W.O.D. 5.19.12


At 70% of your 1RM complete 3 snatches on the minute for 7 minutes

Community Notes:

Three weeks until CrossFit for Hope on June 9th. Join CrossFitters around the world in the new "Hope" workout for a great cause. 100% of money collected goes to St. Jude Children's Medical Research Hospital. Sign up today!

"Perseverance is the hard work you do after you get tired of doing the hard work you already did."
- Newt Gingrich

Mel 90 (PR)
Wax 115
Mike S 95
Jackie 50
Lauren 70 (PR)
Alanna 50
Erika 63
Rebecca 68
Kate K 85
JNa 40
Dan 175 (PR)
Jen 65
P 145
Ditty 75
Flounder 115
Tim H 95
Tim M 165
Vin 205 (PR Gym Record Tie)
Shoeless 175
Arin 75
Kyle B form


Memorial Day Weekend Classes

We will be open on Memorial Day weekend, but there will be a modified schedule.

Saturday, May 26th 10:00AM only
Sunday, May 27th 10:00AM only (NO kids classes)
Monday, May 28th 10:00AM only

These WOD's will include special "treats" for everyone, stay tuned. Friends and Family are welcome.

W.O.D. 5.18.12

"Fight Gone Bad"

In this workout you move from each of five stations after a minute for three rounds. This is a five-minute round from which a one-minute break is allowed before repeating.

The stations are:

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

The clock does not reset or stop between exercises. On call of "rotate," or the sound of the buzzer the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

"A good teacher is a master of simplification and an enemy of simplism."
- Louis A. Berman

RX Results:
Bob 211 Rx
Mike S. 170 Rx
Paul NC 263 Ex
Roni 223 Rx
Cris 260 Rx
Alexis 175Rx
Jay 306 Rx
Wax 2542 Rx
Gina 214 Rx
Kim G. 178 Rx
Pat 200 Rx
Lam 250 Rx
Becca 181 Rx
Cline 213 Rx
Rebecca 231 Rx
Lauren 197 Rx
Alison 255 Rx
Peter 265 Rx
Chip 229 Rx
Sam 316 Rx
BJ 251 Rx
Robin 191 Rx
Russel 199 Rx
Klutch 248 Rx
Derreck 245 Rx
Susan 243
Kim C. 204
John C 301
Sy 210
Kara 222
Mike W 210
McKeever 336
Brynsie 243
Mark B 252
Joe C 228
Chris 196
Jess S: 178
John Sch 324
Mike F 249
Nate 206
Gabe 281
Roman 225
Bo 239
Megs 239
Dawn 151
Ernie 235
Bre 153
Arin 146
Dan L 246
Stacy 160
WW 216
Kathleen 201
Peterbutt: 276
Scott 208
KT: 322
Jenn Schm: 176
Rachael: 208
Borden: 228
Vinny: 338
K 188
Faby 308
JNa 191
Justin 268
Sarah J 163
Danny 383
Rachel R 245

Scale Results:
Kyle 220
Sarah W 181
Lisa C. 187
Lisa A. 207
Stasie 224
Will 209
Becky 202
Heather 205
Joe 211
Jerry 298 (Depth)
Mrs. Peterbutt 246
Anja 246
Manisha 193