W.O.D.6.1.13

Bench Press

2-2-2-2-2

then

for time:

25 meter Prowler Push x4  (90/180#)
*one attempt

Max Broad Jump
* two attempts in one minute, measured in inches (round to the nearest 1/2 inch).

Community Notes:

Good Luck to Vinny, Ryan, Andrea and Kate competing at the South Philly Rumble!

 

Today, Saturday, June 1st at 12pm we will host a specially designed team workout that pairs adult members with their kids/nieces/nephews/younger siblings/grand children ages 4-18. Anyone participating under the age of 18 will need to have a waiver signed by their parent/guardian.

On Sunday, June 2nd from 11-1PM is our Open Gym. This is a FREE time for members to come and work on a skill, missed WoD or some additional strength work.  

Quote:

"Only one who devotes himself to a cause with his whole strength and soul can be a true master. For this reason mastery demands all of a person."

-Albert Einstein

Results:
Justin 185PR/59/98
Stephanie 75/1:03/75
DeeDee 95/44/871/4
Arin 100/57/68 1/2
Anne 83/57/51
Ditty 105/56/68 1/4
Flounder 165/42/79
Patrick 245/43/92
Erika 100/1:00/73.5
Bill 195/42/104 ...yes he did!
Seshu 105/52/88.5
Jason 155/44/76.5
Jess 100/56/94 my grasshopper
Sharon 135/1:05/74
Dave 165/49/92.5
Sam 290/53/89

W.O.D.5.31.13

For time:
10-1
Push Press (95#/135#)
1-10
Ring Dips

Complete 10 Push Press followed by 1 Ring Dip, 9 Push Press, followed by 2 Ring Dips...leading up to your last set which will consist of 1 Push Press followed by 10 Ring Dips.

Quote:

"A wise man will make more opportunities than he finds."

-Ben Franklin

W.O.D.5.30.13

4 Rounds for time of:
Run 400 Meters

Row 500 Meters

21 Kettlebell Swings (55/35#)

Community Notes:
On Saturday, June 1st at 12pm we will host a specially designed team workout that pairs adult members with their kids/nieces/nephews/younger siblings/grand children ages 4-18. Anyone participating under the age of 18 will need to have a waiver signed by their parent/guardian.

On Sunday, June 2nd from 11-1PM is our Open Gym. This is a FREE time for members to come and work on a skill, missed WoD or some additional strength work.

Quote:

Friendship... is not something you learn in school. But if you haven't learned the meaning of friendship, you really haven't learned anything.

-Muhammad Ali

Results:
Nora 26:59 double row
Steve Z 25:40 double row
Max 23:12 44#
Meighan 24:54 Rx
BJ 21:32 Rx
Alison K 24:17 Rx
Wax 23:32 Rx
Peter 21:20 Rx
Lauren M 25:35 Rx
Alex L 24:57 44#
Dinger 24:48 44#
Mark C 21:52 Rx
Nick T 26:13 44#
Chip 2 rounds
Fran 26:01 (18#)
Susan 26:04 Rx
Jill 27:28 (18#)
Justin R 23:36 Rx
Dianne 22:22 (1/2 26#)
Taylor 27:14 (26/18#)
Jonathan 24:45 (35#)
Tori 27:40 Rx
Keith 21:14 (3rds-ouchie)
Ryan 23:03 Rx
Rinat 22:29 Rx
Sarah S 28:12 18#
Jen F 26:52 18#
Dave N 29:28 Rx
Sharon 29:04 (1/2 runs 26#)
Tim Mcc 22:50 Rx
Faby 19:49 Rx
Justin H 22:39 Rx
Patrick 22:20 Rx
Katrina 23:00 scale
Fab 25:16 Rx
Calves 22:59 Rx
PH 23:49 Rx
Mark B 23:01 Rx
Breanna 25:26 Rx
Mike P 19:58 Rx
Tidmore 21:34 Rx
Derreck 24:26 Rx
Jason 24:48 26#
Seshu 23:49 26#
Andrew 25:34 44#
Stephanie 24:11 18#
Brian R 26:59 Rx
Shawn 25:56 Rx

W.O.D.5.29.13

Kalsu 

On the minute: 

Complete 5 burpees and perform max rep 135/95 lbs thrusters on the minute. The goal is to complete 100 total thrusters. 

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters. 

Your score is the total number of minutes it took to reach 100 thrusters. 

1/2 Kalsu
On the minute:
Complete 5 burpees and perform max rep 95/135 lbs thrusters on the minute.
The goal is to complete 50 total thrusters.

Compare to (6.29.09)

Quote:

"When we restore position, we restore function. When we improve position, we improve function"

- Kelly Starrett

Results:
Kalsu
Wegman 15:55 75#
Pete W 20:45 95
Ryan 26:53 RX
Demon 32:48 RX
Bill Roe 23:00 #70
Greg E. 20:00 #95

1/2 Kalsu
Wax 8:41 95
King 12:47 95
Roni 9:51 65
Ellie 10:42 60
Pat P 13:44 95
Tracy 10:40 35
KT 9:52 75
Max 12:50 65
Kim G 11:49 45 (3 burpee)
Chris T 11:58 @53
Dave 7:53 @53
Nick Z. 8:30 @65
Barb 9:45 @53
Beth O 10:00 (5KBS@18/15#)
Kara 11:58 @53
Rinat 11:56 @75
Aimee 6:57 @65
Cate 12:53 @100
Travis 14:51 #75
Dave 17:57 #75
Travis 14:51 #75
P.H. 8:53 #75
Justin 10:52 #95
Fab 18:15 #115
Erika 12:20 45# 70 reps
Bridget 11:00 35# 1/2
Shannon 10:00 15# 1/2
Seshu 13:00 45# 1/2
Brett 11:56 90# 1/2
Pablo :)
Klutch 12:33 105#
Shawn 6:57 95#
Sam M 15:40 95#
Derreck 16:58 115#
Balmer n/a
Julius 30:00 time cap 75 reps 135#
Riley 12:04 35#
Smizzy 17:51 53#
Tim n/a
Gavin 25:42 75#
Ditty 11:49 53# 40 reps
Ryan S 11:47 85#
Andrew Y 11:25 75#
Jill 9:00 35#
John 12:00 30 reps 75#
Matt B 13:44 95#
Mark B 11:43 75#
Oleg 13:57 95# (and then did an extra 24)
Johnny 16:58 105#
Albert 30:00 time cap 66 reps 135#
Nick T 15:00 25 reps 95#
Jen S. 9:42 33#
Mike P 23:50 115#
Kate K 16:57 65#
Jess C 19:42 65#

W.O.D.5.28.13

Clean

1-1-1-1-1-1-1

then

On the minute for 7 minutes complete 3 cleans at 75% of your 1RM

Quote:

“The man who has no imagination has no wings.”

-Muhammad Ali

Results:
Kathleen 100
Lauren M. 115
Pat P 185
Peter 195
Max 115
Sam M 135
Dinger 115
Roni 110
Fran 35
Chip 245
David 123
Kara 98
Christ 93
Lam 175PR
Becky 110 PR
Ryan 325
Dianne 75
Joe G form 133 HPC
Roman 175
Keith 285
Justin R 225
Gene 275
Jen S form
Justin H 210
Andrew 195
Gavin form
Riley 75
Jill form
Travis 185
Bill 180
Manisha 65 PR!
Dave N from
Sandy 95
BettaFesk 255
Dee 130 PR!
Tids 145 :)
George 115
Matt G 225 PR!
Matt B 175
Kelly G 75
Patrick 135
Kate C 140
Jeremy 145
Mike P 215
Lindsey P 85
Kyle W 155
Jack 105
Nick C. 175
Tracy 65
Linda 85
Shannon 85
Jaime 85
Anne 75
Fayth 90
Erika 103
Steph C. 45

W.O.D.5.27.13

"Murph"

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 and 20# gentlemen).

An appropriate scale for this WOD would be ("1/2 Murph"): 800M Run, 50 Pull-ups, 100 Push-ups, 150 Squats, 800 Meter Run.

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).

compare to (5.22.12) 

Community Notes:

ONLY 9:00AM class today!

Make sure to sign up for Snatch Sundays with Steph and Paul.

HAPPY BIRTHDAY JASON! Without your love, support, coaching and quick comebacks on the blog, CFKoP wouldn't be what it is today!!  If anyone would like to celebrate with a few beers post WOD today please join us for a "stink and drink" and BBQ to celebrate Jason's birthday!

One of Jason's early workouts...thanks for sticking by my side!!

Quote:

"We come, not to mourn our dead soldiers, but to praise them." 

— Francis Amasa Walker

Results:
Murph
Peterson 51:56 ROM-squat
Mike S 58:38 Rx
Derreck 66:55 Rx
Jess C 54:22 Rx
Jim C 49:33 Rx Vest
Oleg 52:33 Rx Vest
Kim G 66:04 band
Rinat 59:36 Rx Vest
Tim Mcc 46:55 Rx Vest
Mel 59:44 Rx
Renay 42:33 band

1/2 Murph
John M.  34:35 band
Dave 32:29 band
Megs 24:06 Vest
Erika 30:02 JNa 34:33
Jill/Sydney 32:29
Jonathan 33:53 2miles
Jason C 33:01
Agam 26:10

Team Murph
Jess S. Shannon Trisha Lou 30:04 Sc
Mark B/Brian R 25:03 Rx
Jeff F/Steph V Sc
Kevin/Lauren M 54:17 Sc
Kathleen Arin 37:59 

W.O.D.5.26.13

“Randy Interrupted" 

(from the Teen Gauntlet)

(1a) 3:00 AMRAP Power snatch 75#/55#

Immediately into 

(1b) 2:00 AMRAP Double-jump burpees over barbell

Immediately back to power snatches until total of 75 reps achieved

Score for 1a is total time (including 2:00 burpee AMRAP) to complete 75 reps of power snatch. Score for 1b is total reps of double-jump burpees.

Double-Jump Burpee
The bottom of the burpee has athletes face down with the chest and thighs touching the ground. There is no requirement for how they stand up. Athletes must then jump over a hurdle or bar twice, both feet leaving the ground simultaneously. Athletes’ feet must pass over the hurdle or bar. The rep will not count if the feet go around the hurdle or bar. Athletes can do these facing the hurdle or from the side.

Community Notes:

The 9AM/10AM classes will be held at the Annex today.

Quote:

“Victory belongs to the most persevering.”

- Napoleon

Results:
 DeeDee 8:35 (rx) 12
Manisha 9:19 (35#) 10
Riley 9:49 (35#) 12
Greg E 9:21 (35#) ?
Oleg 8:53 (rx) 19
Roni 8:38 (rx) 11
Cline 8:32 (33#) 13

W.O.D.5.25.13

Individual Event 6 from the CrossFit Games Regionals

Complete for time:

100 Double Unders

50 Handstand Push-ups

40 Toes to Bar

30 Shoulder to Overhead (160/100#)

90 Feet of Walking Lunge (160/100#)

 

Community Notes:
The 9AM and 10AM classes on Sunday 5/26 will be held at the Annex because we are hosting the teen Gauntlet. 

Monday - in honor of Memorial Day we are hosting "Murph".  This will be held at 9AM ONLY. Friends and Family are welcome.

CrossFit King of Prussia will be hosting our next Level 1 Seminar on July 20th and 21st.  Click here to register today and view the details.

Quote:

“The harder you work, the harder it is to surrender.”

- Vince Lombardi

Results:
Pete 19:25 #125
King 19:25 #125
Riant 23:48 #105
Jen K. 22:00 #55/#30
Jonathan 18:28 #65
Anne 19:02 #55/#15
Fayth 21:02 #65/#33
Erika 18:53 SC/DUA
Megs 14:23 1/2SC #85
Jim C. 25:27 #95
Jeremy 29:55 SC
Derreck 23:45 SC
Bre 26:41 #65/DUA
Seshu 28:18 #45 SU
Ryan 24:14 SC
Dee 26:20 SC
Steph C. 18:08 SC
Arin 26:07 #65
Barb 19:48 SC
Christine 14:50 AM
Mark 31:23 SB
Dave 26:44 SC
Jess C. 27:25 SC

W.O.D.5.24.13

"The BEAR Complex"

You have 5 rounds to find your max weight at:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
These exercises must be done in succession without putting the bar down for seven times through the sequence.
You may rest as needed between rounds.
Contact with the floor must be touch-and go during sequences.
Rest anywhere but the floor.

Despite what these videos show, you should not thruster from a front squat or back squat to the push press.  You must stop at the top of both the front and back squats before pressing.

Record weight for all 5 rounds.

(compare to 9.20.11)

Videos:

Bear Complex WOD [wmv][mov]

Rob Orlando, 200 lb Bear [wmv][mov]

*Make sure to take a few minutes to watch the Bear Complex video if you have never executed this WOD before. It will help you in class!

Quote:

“Every time you stay out late; every time you sleep in; every time you miss a workout; every time you don’t give 100%… you make it that much easier for me to beat you.”

- Unknown

Results:
Matt 75/85/95/115/120(f)
Barb 35/45/55/65(f)/x
Aimee PVC/33/53/73/83
Beth 15/18/20/20/23
Allison B. 15/25/35/55/55
Christ 25/35/45/55/x
Kara 25/35/45/55/65
Kathleen 33/43/53/63/68
Megs 65
Ellie 75
Mike S 65
Brian R 115
Tom S 105
Nora 45
Kim G. 75x5 (oops!)
Tracy 53
Pete 125
Lauren 75
Alex 95
Chip 115
Dinger 75
BJ 125PR
Sarah S. 38
Jim 125 PR
Tim Mc 115PR
Keith 155 FTB
Mark C 115
Justin 115
Brea 75
Christine CO 75
Bridget 55
Travis 95
Denise 75
AL V 135
Steph V 120
Seshu 63
Jaime 65
Shannon 65
Steph C. 50
Derreck 135
Bill 135
Dave 93

 

W.O.D.5.23.13

Deadlift

10-10-10-10-10

Cash out:

Max Pullups in one set

Upcoming Community Events:

5/23 CF Main Line 24 in 24 Challenge
6/2: South Philly Rumble, 9am
6/7-6/9: CrossFit Games Mid-Atlantic Regional at the Prince George Learning and Sports Complex in Landover, MD.
6/15 CF Hanover Fundraiser
6/29- Battle of the Pike- CrossFit 717

7/20-7/21 Test your Metal 2013 hosted by CF Advance of Easton http://www.crossfitadvanced.com/blog/test-your-metal-2013-registration-is-open/

Quote:

“If you are going to be a champion, you must be willing to pay a greater price.”

- Bud Wilkinson

Results:
King 225, 22max pullups
Mike S 165, 13(pr)
Nora 133, 6 band
Lauren Mer. 165, 7 (pr)
Dinger 175, 7 band
Chip 325, 24(pr)
Peter W 295, 18
Nick T 205, 10
Oleg 295, 18
Jonathan 205PR, 15
Jill 135PR, 10Green
David 143PR
Fran 85PR, 7Green
Ryan B. Form, 19
Tim Mc. 320PR
Joe G. Form, 9
Rinat 205, 8 DeadHang
Tori 125
Mrs. P 125, 12Green
Becky 145, 30
Roman 280/25
Smizzy 143 PR / 9
Gavin 155x5 / 25
Ditty 160/2
Matt B 275 PR/12 MF
Katrina 100/35 green/purple
Tim H 245/3
Ryan S 255 Pr/31
Calves 245/12
Bill 265/11
Arin 175PR/4
John M 225/3 band
Seshu 125/9 green
Peterbutt 305/13
Manisha 113/6 band

W.O.D.5.22.13

3 Rounds for time of:

10 Snatches (95/135#)

50 Double Unders

Quote:

The only person you should try to be better than, is the person you were yesterday.

-Unknown

Results:
Max 11:45 65#
Oleg 10:31 95# SU
Ellie 10:26 45#
Kim G 10:39 55/SU
King 9:09 95#
Mike S 16:32 45#
Kathleen 10:02 45#
Roni 9:45 55#
Pete 9:42 95# 100Du
Kegs 12:07 25#
bill 23:17 dua/su/75#
Becky 17:06 60#
Rinat 85# 20:46
Brea 13:52 60#/SU
Susan 12:57 #45
Mel 12:54 #63
Cate K. 12:30 RX
Liz O. 9:49 SU
Beth O. 13:41 #15,SU
Barb unknown
Mr. W 9:14 #45
Mrs. W 14:31 #35,SU
Hye Jin 11:34 SC
Jonathan 12:18 #53
Justin 10:23 #75
Joe G 14:00 #40
Keith 9:26 RX
Ryan 12:05 RX
Alison K. 8:48 #75 PWR
Regi 10:27 #55 PWR
W.W. 13:24 Ladies RX
Joe C. 10:24 #75
Andrew Y 11:48 75#
Jim C 15:12 115#
Erika 15:45 53/20 du's
Ditty 16:57 53/su
Tonya 16:05 25/su
Sandeep 16:00 form
Dave 16:28 65/su
Ryan S 14:09 95#
Luke 16:57 (dnf last du's)
Borden 15:08 115#
Al 15:18 95/su
Tracy 11:23 35/su
Kelly 12:28 45/su
Stephanie C 12:20 4 rounds 25/su
Greg 10:05 35/su
Jen S 6:10 special
George 8:45 45/su
Conn 16:14 75#
Gavin 13:00 35/su
Matt B 14:13 95/su
Brett 9:23 85# SU
Flounder 12:48 75# DUA
Bridget 11:08 45# SU
Seshu 12:05 15# (form) SU
Jim Taft 11:08 85# SU
Anne B. 11:59 35# SU
Fayth 12:31 45# SU
Linda 13:30 35# SU
BJ 11:16 95# ROM
Al V. ??

W.O.D.5.21.13

"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.

(compare to 7.12.11) and (5.18.12) 

Read:

Steve's Club Featured Athlete Tre

Quote: 

“I’m not the best. I just believe that I can do things that people think are impossible.” 

-Muous

Results:
Vin 362 Rx
Rye 374 Rx
Taylor 199 43/35
Riley 209 53/35
Tim Mc 305 Rx
Rinat 269 Rx
Gene 288 RX
Steph 235 SC
Brett 288 RX
Shannon 249 SC
Jaime 267 SC
Fayth 233 SC
Anne 233 SC
Bridget 208 SC
King 306 Rx
Pete W 312 Rx
Shawn 266 Rx
Dave N 206 step ups
Andrew 235 Rx
Oleg 231 Rx
Lisa C 223 10#wb
Laura 359 RX
Mike P 310 Rx
Seshu 193 scale
Sandeep 110 scale
Greg 157 scale
Big Al 222 Rx
Kyle W 228 Rx
Kate K 231 Rx
Jen S 218
Matt B 211 Rx
Derreck 240 Rx
Klutch 250Rx
Jna 191 Rx
Dee 235 Rx
Schaefer 393 Rx
Faby 372 Rx
Wax 298 rx
Chris A 323 rx (I think)

W.O.D.5.20.13

G.I. Jane
100 reps for time of:
Burpee Pull-ups
*The two requirements for each rep is that the chest hits the deck and that the chin goes above the bar.

(compare to 3.28.09) and (3.16.12)

Cash Out:
50 GHD Sit-ups
50 GHD Back Extensions

Video:
G.I. Jane (Greg Amundson) [wmv][mov]

Quote:

"Bodybuilding is much like any other sport. To be successful, you must dedicate yourself 100% to your training, diet and mental approach."

-Arnold Schwarzenegger

Results:
Roni 17:31 ROM
KT 12:40 Rx
Mike P. 9:41 Rx
Wax 11:46 Rx
Andrew Y. 15:15 JPU/PU
Megs 14:43 Rx
Chip 16:07
Tracy O 18:24 (rr)
Mark C 16:15
Peter 9:53
King 10:29
Max 15:16 (75)
Mike K. 11:118 Box
Jonathan 15:19 Box
Kara 16:58 Box
Christ 17:55 Box
Sara 16:26 Box
Liz O. 17:01 Box
Fran 18:29 Box
Bre 15:53 Box
Jessie 16:12 Box
Joe G. 19:55.5 RX
Beaver 14:11 RX
Brian R 12:39 RX
Fayth 18:18 Box
Anne 18:48 Box
Katrina 16:03 Box
Wegman 9:31 RX
W.W. 19:55 RX+HB
Pete(NC) 15:47 Rx
Kelly(NC) 18:11 2-45#plates
Justin 20:39 Rx
PH 14:16 Rx(lowbar)
Pablo 23:07 rx low
Matt G. 15:26 75 reps
Manisha 13:00 75 reps
Klutch 11:37 rx
DMan 19:56 rx high
Jim C. 12:44 rx high
Luke 18:04 75 reps
Patrick 14:37 rx high
Alex 14:10 rx
Dee 18:25 Rx
Miranda 16:57 jpu
Jess c 14:08 rx
Seshu 19:00 low
Dave N 17:50 low
Balmer :*(
Borden 15:12
Ryan S 13:39 Rx
Big Al 22:38 Rx
Erika 15:43 Rx
Bill 15:22 Rx
Lauren 15:28 60 reps
Conn 17:35 Rx
Riley 12:58 box 75 reps
Stephanie C 17:20 box
Jen S 19:27 Rx
Shannon 15:12 box
Jaime 15:12 box

W.O.D.5.19.13

"Nasty Girls"

3 rounds for time of:

50 Squats

7 Muscle-ups

135/95 pound Hang power cleans, 10 reps

(compare to 6.15.11) and (5.29.12)

Video:

Nasty Girls [wmv][mov]

Quote:

"On the mountains of truth you can never climb in vain: either you will reach a point higher up today, or you will be training your powers so that you will be able to climb higher tomorrow."

-Friedrich Nietzsche

Results:
Ryan 12:15 MUA
Peterson 13:10 MU/MUA
Mike S 14:09 115 JMU/MUA
John Mc 13:39 105 PU/Dip
Eric(long island) 13:20
Hanna(long island) 14:01 75 MUT
Wax 13:49 MU/MUA
Dinger 11:30 105 dip/pu
Regi 13:04 MUT 33(20hpc)
Riley 11:17 45 MUT

W.O.D.5.18.13

Split Jerk

1-1-1-1-1-1-1

then:

on the minute for 8 minutes complete 2 split jerks at 80% of your new 1RM

Quote:

"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

Results:
Kathy 75#
Seshu 95#
Diddy 110#
Mike S. 125#
Megs 105#
Manisha 70#
Flounder 185#
Steph V. form
Gene 275# PR!!
Matt 235@ PR!!
Tim H. 195#
Barb 100#
Kelly 105#

W.O.D.5.17.13

4 Rounds for time of:

3 Rope Climbs, 15 ft

100 Meter Sprint

4 Squat Cleans (225/135#)

100 Meter Sprint

(this workout is taken from the Event #7 at the Regional Individual competition)
The CrossFit Games competitions to decide who is this the fittest begins today in the following regions:
 Europe Regional
North East Regional
South East Regional
Southern California Regional

Community Notes:
Good luck to all the CFKoP athletes competing in the CMC this weekend!

Quote:

“Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending.” 

– Carl Bard

Results:
  Robin: 18:01 (55# pulls)
WW: 17:59 (115# 6 climbs)
Becky: 15:54 (75#)
Mr. W 14:31 #155
Mrs. W 18:30 #45
Christ 15:41 #73
David 14:17 #86
Susan 19:28 #75
Rinat 16:96 #135
Pablo 16:28 #75
Kara 15:50 #73
JK 13:18 35#hng
Lam 17:08 153#
Klutch 13:34 165#
Andrew Y 14:30 145#
Nora 14:04 55#hng
Mike S 18:07 105#
Peter 14:22 165#
Dinger 12:57 RP105#
Laura 12:58 110#
Mark C 16:58 155#
Wax 14:25 165# RP
Alex 19:34 105
Nick C 12:49
Nick T 16:28 65#hng/RP
Joe G 18:00 65#hng/RP
Dee 19:56 #105
Ryan S. 16:07 #125
Roman 14:20 #135
Tom S. 19:11 #155
Seshu 15:00 #35
Shannon 15:06 #75
Jaime 16:32 #75
Dan M. 16:45 #115
Stephanie C. 15:29 #35

W.O.D.5.16.13

 WELCOME to Jen...

 and Johnny...

 and Stephanie...

and Seshu

 Sandy getting under the bar!

AMRAP in 15 Minutes

15 Box Jumps (20/24")

15 Power Snatch (65/95#)

Quote:

“A goal is a dream with a deadline.” 

- Napoleon Hill'

Results:
Klutch 5rds + 15 Rx
Dave N. 4rds + 19 63#
Mike C. 5rds + 17 Rx
Lauren M. 4rds + 1 Rx
Peter 5rds + 16 Rx
Chip 4rds + 22 95#
Nick C. 4rds + 6 Rx
Jonathan 4 + 17 21"/53#
Nick Z 5 + 7 24/65
Susan 4 20/45#
Jill 3 + 23 17/22
Fran 4 + 15 2 Bumper box/PVC
Joe G 3 + 20 17/35#
Jen F 4 + 15 13"/15
Sarah S. 5 + 15 13"/15
Becky C 4 + 20 20"/55
Vinny 5 + 22 Rx
Anja 5 + 25 15"/Step up 17"
Derreck 4 + 8 Rx
Arin 3 + 25 Rx
Lam 4 +5 @ 63#
Manisha 5 + 5 35# stepups
Sandy 3 + 26 @ 55 17"
Faby 6 + 22 Rx
Patrick 5 + 20 Rx
Anne 4 + 22 @ 35  15"
Johnny 3 + 22 Rx
Fayth 4 + 27 @ 45 15"
Seshu 5 + 25" 22#
Stephanie 5 + 15 @ 22/17"
Elise 5+15 35#KB
Andrew 4+10 65#
Ryan S 4+3 80#
Rye Bread 6+13 Rx
Aimee 6+6 13"
Roman 4+20 Rx
Ron 4 15/21"
Joe 4+18 65#
Laura 5+11 35#
Kathleen 5+15 55#
Kevin 6+3 45#/21"
Gary 5+25 13"
Mark B 4+15 75#
Edwin 4+17 Rx
Liz 4+10 45#
Keith 5+6 Rx
Travis 4 Rx

W.O.D.5.15.13

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

"The Seven"

Seven rounds for time of:
7 Handstand push-ups
95/135 pound Thruster, 7 reps
7 Knees to elbows
155/245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 55/70
7 Pull-ups

Coaches Notes:

This is a hero WOD, therefore these typically take longer than a normal WOD to complete. Today's workout will be capped at 45 minutes. Scale accordingly by using appropriate weights and shortening the rounds if necessary. The Elite CrossFitters will be able to finish this wod between 19-25 minutes. 

Quote:

“Have the courage to say no. Have the courage to face the truth. Do the right thing because it is right. These are the magic keys to living your life with integrity.”

 - W. Clement Stone

Results:
Jen 17:54 3rds/45/83, scale
Ellie 75/SB/JPU
Nick - ouchie
Dianne 15:45 2 rds scale
Kim G 24:23 4 rds/55/135/scale
Dinger 30:00 5rds/95/165/scale
Pete 38:13 115/sb
Cris A. 30:22 RX (5)
George 32:42 SC (5)
Tori E. 38:05 SC (5)
LP 38:55 RX
Rob PH. 30:06 SC (5)
Robin 42:47 SC
Justin 38:25 SC (6)
Wegman 30:13 SC
Schaefer 29:30 (4)
Ryan/Keith 29:30 (8)
Allison 37:48 SC
Regi 33:22 SC
Tracy 33:40 SC
Sandeep 29:00 scale 3
Andrew 27:39 scale 5
Ditty 24:44 scale 4
Gene 37:57 Rx
Joe P 26:55 scale 5
Patrick 40:18 scale 7
Arin 20:30 scale 3
Bill 40:15 scale 7?
Luke 37:47 scale 5
Conn 31:00 scale 5
Miranda 33:31 scale 7
Edwin 32:50 scale 4
Pablo 26:10 scale 4
Oleg 38:54 scale ?
Kate K 34:30 scale 7
Jerry 40:41 scale 7
Erika 25:01 scale 5
Borden 20:20 scale 4
John 35:00 scale 5
Faby 29:07 5
Al 34:48 scale 4
Dave 38:30 scale 5
Mel 31:56 scale 5
Brett 36:22 SC
Kate C. 37:07 RX
Cate 35:52 Rx
Tim McCann 31:09 5r/115thrrnd5
Brian r 32:50 95/185/55/5r
Becky 41:29 63/135/45
Pam 42:18 sb/65/135

W.O.D.5.14.13

Front Squat 

3-3-3-3-3

then:

Complete for time

10 Front Squats @ 75@ of your 3 RM

20 HSPU

30 Calorie Row

40 Double Unders

Read: 

Geeking out by L. Pappas

Quote:

“The quality of a person’s life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor.”

-Vince Lombardi

Results:
Lauren M 115, 7:18 scaled
Peter 215, 3:59 stink bug
Nico J 165, 6:13scaled SU
Kyle W 185, 5:05 sb/su
Diane 185PR, 6:47 SC
Christ 93, 5:57 SC
Kara 113PR, 7:16 SC
Nick Z. 195PR, 4:32 SB
Chip 275PR, 6:20 SB
Jill 75, 7:50 SC
Tim Mcc 255, 9:34
Jason 5:15 Rx
Robin 65, 7:53 sb, su
Rinat 195, 7:34 ab
Anne 85, 7:23 sb, su
JZ 175, 6:52 ab
Ka(trina) 73, 9:30 sb
Arin 135, 6:24 sb
Gene 320, 8:25 Rx
Steph Form, 6:33 SC
Tracy 65, 6:06 SC
Al 255, 5 Something
Shannon 115, 7:13 SC
Lisa 105 PR, 6:09 SC
Kate K. 145, 6:27 SC
Jaime 115, 6:36 SC
Dan M 175, 4:10 SC
Linda 95, 6:55 SC
Bridget Form, 5:40 SC
Brett 195, 3:19 SC
Andrew 175pr/6:17 ROM
Sandy 100pr/7:01 rom su
Cory 135/5:50 sb su
Mike P 300PR!!!/7:08 Rx
Peterson 185/5:24 sb
Tim H 205/7:30 sb su
Dave N 185/9:25 wall walk SU
Bill 180/7:47 Rx
Al 255/6:09 rom su
Jess C 145/8:40 rom
Dee 136/6:17 rom
Matt B 195pr/8:23 dua sb

W.O.D.5.13.13

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds. Record the weight used in each round. Do not put the dumbbells down between exercises. Click here to watch a Video of Rob Orlando doing this workout.

(compare to 3.3.11)

Quote:

“In three words I can sum up everything I’ve learned about life: It goes on.”

- Robert Frost

Results:
Mike P. 35/45/55/60/60
Ellie 20/25/30/35/35
Wax 45/55/60/65DNF/60DNF
KT 25/30/35/40/40
Roni 20/25/30/35/40
Klutch 40/55/60DNF/60DNF/55
Nick 30/40/30/30/40
Cris A. 40/45/50/55/60DNF
Max 20/20/25/25/25
Dinger 20/25/30/35/40
Chip 30/45/50/65/70
Mark 30/35/45/50/55
Peter 30/40/45/55/60
Alex 20/25/30/35/40/45
Nick 25/35/40/60/65dnf
Chris T 15-20-25-30
Fran 8 form
Susan 20-25-30-35dnf
David 20-20-20-25-25
Erika 20-25-35-25-40dnf
Barb 20-25-30-35dnf-35dnf
Kara 15-20-25-30-25
Mike W 25-30-35-40-45
Sarah W 12-15-20-25-30 dnf
Kathleen 20-25-30-35dnf-25
Cate 20-30-40-50-55 (dnf by 1 rep!)
Aimee 15-20-30-40-45dnf
Keith 35-50-70-80dnf-75
Rob PH 35-50-70-80dnf-55
Justin R 35-40-45-55-55 DNF
Sarah S 10-12-15-20-20
DeeDee 25-30-35-40dnf-30
Becky 20-30-dnf-35
Joe G 20/25- form
Bre 15-20-25-30-35
Luke 30/35/40/50/55DNF
Wegman 25/35/45/50DNF/50DNF
Bob G 20/25/25/35DNF/30
Manisha 10/12/15/20/20
Kate C 25/30/40/45/50DNF
Smizzy 15/20/25/30DNF/25
Cory 20/30/35/40/45
Andrew 25/30/35/45/50
Regi 15-20-25-30-35dnf
Fayth 15-20-25-30-35 dnf
Brian R 40-50-60dnf-60dnf-55
Robin 15-20-25-25-30 dnf
WW 25-35-45-55dnf-55dnf
Ryan B 45-65-75-90-100
Fab 40-50-60 dnf-60 dnf-60 dnf

W.O.D.5.12.13

 
Happy Mothers Day to all the strong Mama's out there!

AMRAP in 7 Minutes

7 Push Press 45/75#
7 KB Swing 35/55#
7 jump over burpee box jumps - 20" universal

then...directly into 

AMRAP in 7 Minutes
10 Front Squats 95/135#
1 Wall Ascent

Quote:

“Anyone can do something when they want to do it. Really successful people do things when they don’t want to do it.”

 - Dr. Phil

Results:
Shawn T 4/4
Manisha 3/3 scale
Diane 4/3 scale
Derrick 4/2 scale
Erika 5/3 Rx
Klutch 4/4
King 5/4 Rx
Bill 4/3 115 FS
Oleg 4/2 Rx
Jim C 5/3 Rx
Wegman 4/4 115 FS

Snatch Sundays

with Paul and Steph 

The Snatch is the most complex lift we do in CrossFit.  Lifters spend years of daily practice, perfecting it. In a regular class you get about 15 minutes of instruction. This is your chance to learn more about the intricacy of snatch technique through hands on, small group lifting sessions dedicated to the snatch.

Sessions will run from 12-1:30pm in the main gym and will capped at 6 participants. Cost per session is $30. You many sign up for more than one.

The first two dates are June 2nd and June 16th, CLICK HERE to sign up today.

W.O.D.5.11.13

"Angie"

100 Pull-ups 

100 Push-ups 

100 Sit-ups 

100 Squats

For time complete all reps of each exercise before moving to the next.

(compare to 8.31.12) 

Community Notes:

Our new kids schedule starts today.  We have a Preschool class running from 10-11AM.

Chris and Laura are hosting a Paleo discussion/talk at noon today; hope to see you all there.

Quote: 

“Motivation is a fire from within. If someone else tries to light that fire under you, chances are it will burn very briefly.”

- Stephen R. Covey

Results:

RX:
Mike P 15:04
PR & 3rd Place CFKop Record!
Patrick 21:53Rx
Bill 27:20 RX

Scaled:
Taylor 19:25 1/2 RR/Snk, 100 SU/SQ
Flounder 16:03 1/2 ROM
Megs 12:00 1/2 w/GHD
Tidmore 20:20 Bnd
Rinat 20:43 Snk
Ditty 13:58 1/2 RR/Snk
Barb 23:52 Bnd/RR
Derreck 29:40 ROM pushup
Erika 22:06 50/75/100/100ROM
Joe 19:40 1/2 RR
Denise 12:46 1/2
Dave 33:53 RR/BoxPU

2013 King and Queen of Prussia

Mark your royal calendars...the date for the King and Queen of Prussia is August 10th!  For those new to CFKoP this is a CFKoP ONLY competition to crown the King and Queen for the year.  We encourage all athletes to participate...more details WILL follow.

W.O.D.5.10.13

Five rounds for time of:

75/115 pound Snatch, 5 reps

75/115 pound Overhead squat, 10 reps

Run 400 meters

(Yes, the snatches are full squat)

Quote:

“Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do.” 

- Mark Twain

Results:
Mike S. 22:56 45#
Cris 23:16 95#Rom
Ellie 24:57 35#
Kim 24:09 45#
Lauren 19:37 53#Rom
Wax 21:23 95#
Pete 19:17 95#
Mark C 19:50 95# Row/Run
Rinat 19:25 #65
King 19:44 #95
Liz O. 22:27 #25
Christ 21:44 #35
Barb 22:21 #35
Kara 22:27 #35
Andrew 19:22 #65
George 17:12 #45
Dee 22:49 #55
Derreck 22:35 #35
Cory 21:56 #35
Kyle W 16:42 #53
Joe G. 23:18 #35
Bill 16:37 #65
Johnny 16:40 #65
Tracy 18:04 #35
Shannon 19:03 #35
Jaime 17:41 #35
Dave 17:31 #53
Pablo 18:36 #55
Keith 17:49 Rx
Regi 20:46 45# (4rds?)
Mike Fab 22:08 85#
Brian R 23:10 95#

CrossFit KoP Endurance

2 lap warm-up
drills
5 laps: w/ 2 60m sprints on straightaway (recovery on turns)
3min rest, then:
6x200m: as soon as you finish every 200, max pushups!

W.O.D.5.9.13

What does your deadlift set up look like?

Deadlift 

1-1-1-1-1-1-1

Then (using 70% of your 1RM)

AMRAP in 5 minutes:

5 Deadlifts

10 Bar facing burpees over bar

(the athlete must leave from two feet on the jump over the bar and land on two feet)

Community Notes:

We will run a special Memorial Day "Murph" at 9:00AM on Monday the 27th of May; this can be done as an individual or team.  Friends and Family are welcome to join you on this day for a FREE class.

Quote:

“The greater danger for most of us is not that our aim is too high and we miss it, but that it is too low and we reach it.” 

 – Michelangelo

Results:
Klutch 395 / 4rds
Ellie 205 / 3rds+6
Justin R 315 / 3rds+7
Mike P 405 / 4rds+5
Mike S 225 (form) / 3rds+3
Lauren M. 220, 3+8
Peter W 365 PR, 4+3
Rinat 325, 3 + 2
Jill 153, 2 + 5
Jonathan 265, 2 + 5
Becky 215, 3 + 4
Tim Mcc 395, 4+3
Aimee 275, 3 + 4
Tracy 153 pr, 3+8
Regi 175pr, 3+12
Roman 340pr, 4+5
Ryan S. 295, 4+7
Breanna 215pr, 3+5
Katrina 140pr, 2+12
Sharon 285,2+6
Bill 335, 3+3
Gene 515Pr, 3
Tim H. 335
Luke 395 pr, 3+6
Andrew 315pr, 3+2
Sandy 200pr,3+1
Manisha 143, 2+12

W.O.D.5.8.13

For time:
Row 300 meters
95/135 pound Push press, 20 reps
Row 300 meters
95/135 pound Push press, 15 reps
Row 300 meters
95/135 pound Push press, 10 reps
Row 300 meters
95/135 pound Push press, 5 reps

Community Notes:

 CrossFit Endurance occurs every Thursday at 5:30PM at the Upper Merion High School Track with Coach Tim!

Quote:

"During the hard times, it's important to focus on the things you can change in that moment instead of what you should have or could have done differently."

-Annie Thorisdottir

Results:
Justin 12:15 Rx
Wegman 11:25 95#
Roni 13:47 65#
King 12:12 Rx
Kim G 20:34 85#
Kathleen 14:39 75#
KT 12:22 Rx+98
Wax 10:46 Rx
David 11:26 66
DPR 11:35 RX
Mike K. 11:48 75
Jonathan 10:51 95
Liz O. 11:16 45
Brian R 11:27 Rx
Rinat 12:22 Rx
WW 8:58 (95)
Ph 9:04 Rx
Schaef 8:58 Rx
Megs 10:39 (75)
Travis 13:52 (125)
Anne 11:38 (55)
Regi 10:17 (65)
Alison 9:59 (75)
Bre 9:54 (65)
Fayth 11:14 (55)
Joe C 9:39 (95)
Ryan 6:35 Rx
Cris A 12:06 Rx
Keith 9:28 Rx
Patrick 9:45 115
Tim H 8:30 75 run
George 9:42 75 run
John 11:45 75
Brett 11:11 115
Ditty 12:20 63
Bill 12:06 115
Robin 13:50 45
Ryan S 14:19 95
Arin 14:10 75
LP 13:41 Rx
Mike P 12:28 Rx
Kate K 12:56 Rx
Nick C 14:09 Rx
Smizzy 11:43 53 run
Vinny 8:14 Rx
Borden 9:37 115
Faby 8:29 Rx
Sam B 10:32 Rx
Kate C 9:45 Rx
Jess C 14:34 Rx
Conn 9:09 95
Matt B 12:16 Rx
Pablo 11:53 65
Oleg 12:45 Rx
Albert 8:51 Rx
Lisa 11:52 55
Bridget 12:27 60
Derreck 10:14 Rx
 

W.O.D.5.7.13

 

For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24/20 inch box
25 Overhead squats, 65/45 pounds
25 L-pull-ups
50 Sit-ups

Quote:

If things are not as you wish, wish them as they are.

-Ben Franklin

Results:
Brian R 22:42 scaled
Dinger 21:55 scaled
Wax 25:03 scaled, str pushups, 3rc
Kyle W 24:07 scaled
Mike S 31:10 scaled
Peter 19:55 Rx
Kristin T 24:46 scaled L pullup
Jill 23:31 scaled
Susan 22:04 scaled
Chris T 22:11 scaled
Kara 23:13 scaled
Nick 16:19 (ring pulls w box (1/2BJ))
Chip 25:12 Rx
Tim Mcc 24:36 Rx
Becky 28:01 Rx
Brett 18:52 Scale
Johnny 18:27 StrictPU
Jaime 24:47 Scale
Shannon 24:36 Scale
Al V. 14:32 StictPU
Anne B. 24:38
Fayth 23:34 Scale
Kathy :-)
Linda :-)
Bridget 23:43 Scale
Justin R 23:45 scales
Ryan 16:49 scales
Roman 19:16 scale
Ph 18:20 scales
Katrina 23:13 scales
Tracy O 20:48 scales
Beav 19:35 scales
Rachael 22:10 scales

W.O.D.5.6.13

Hang Power Clean

1-1-1-1-1

AMRAP in 10 minutes

7 Ring dips

14 AB-Mat Situps

21 Hang Power Cleans (75/115#)

Community Notes:
  Click here to read more about our new Kids Schedule and events.  Remember to sign up today for the Nutrition Seminar this weekend and for Vinny's kipping workshop. 

Quote:

“Opportunity is missed by most people because it is dressed in overalls and looks like work.”

-Thomas Edison

Results:
Roni 105#, 3+25 band
Dinger 115#, 3+27 band/85#
King 195#, 3 +37 Rx
Mike P. 200#PR, 4+19 Rx
Kathleen 120#PR, 3+16 band
Ellie 110#, 3+29 band
Chip - 245# 4 + 31 rx PR:)
Peter - 185# 4 +29 rx PR:)
Mark C. - 185# 3 rx
Nick - 225# 4 + 28rx PR
Joe G 75# form 2 + 28
Barb 105# 2 +28
Susan 95# 2+17
Taylor 63# 2+37
Nick 165 4 +20
Diane 105 3 +14
Chris T. 93 3 +22
Steph 173 3 + 11
David 113# 3
Kara 103 3 + 24
Ryan 295# 5 (rx)
Justin R 235 3 + 32
Sharon 123 3 + 17 (rx)
Michael K 83 form 3 + 10
Conn 215 3+10 Rx
Borden 205 3+37 dip scale
Vinny 245 3 sub HSPU
Kate K 150 4+7 GHD
Dave 155 2+39 band
Dee 140 PR :) 4+7 band
Oleg 210 PR 3+27 Rx
Matt B 205 PR 3+30 band
Derreck 215 3_26 ROM
Pablo 105 3@75 Paralette
Brett 195 3+26 band
Bill 185 3+27 Rx
Shannon 90 4+7 @60 Paralette
Jaime 80 3+40@55 Paralette
Bridget 85 3+21@60 Paralette
Lauren 130PR 4+17 band
Patrick 205, 4+7Rx
Andrew 165Pr, 3+8
Manisha 65Pr, 3
Luke 195, 2+31Rx
Joy 115, 3+27 band
Smizzy 88Pr, 3+3
John M 145, 4
Mark B 175, 4+1
Wegman 175 4+6
Cory 135 3+20
Arin 113, 3+31
Tim H 185 3+30
Stacy 105Pr 4 band
Donkey 123 3+7 (73 par)
Regi 110 3+22 (65 band)
JZ 135 3+26 (95)
FTPNMC 165 3+7 Rx
Fayth 100pr 3+16 (65 band)
Anne 70 3+7 (45 band)
Keith 275 4+32 (Rx)

W.O.D.5.5.13

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Your score is the total number of pull-ups completed for each round.

Community Notes:

Good luck to all the CFKoPers running 'Broad Street' today and good luck to Coach Steph competing at her first Olympic Lifting meet.  

We will hold Open gym from 11-1 PM today in the Annex - 110C DeKalb Street.

Quote:

“Courage is being scared to death, but saddling up anyway.”

-John Wayne

Results:
Schaefer 101 Rx
JOhn Mc 30 band
Jessica 68 Rx
Patrick 76 Rx
Andrew 59 Rx
Travis 71 Rx
Mark C 59 Rx
Manisha 59 band

CrossFit King of Prussia Kids News!!

You know the difference CrossFit has made in your life, imagine what difference it would have made if you had been doing it since you were a child, in your physical body as well as your perspectives about fitness?  This is the reason CrossFit King of Prussia values our kids program so much and why we want to continue to make it better and more accessible to our members! 

NEW CrossFit Kids Schedule (Starting May 11th)

With our new addition of space we our happy to announce an expanded kids class schedule. All Classes run during or immediately after adult classes, to make it easier for members to get their children involved.

Cubs (ages 3-5)
Saturdays 10-10:30am- Annex (supervised play time from 10:30-11am)

Bears (ages 6 and up)
Sundays 11-11:45am- Main Gym
Tuesdays 4:30-5:15pm- Annex (study time in lobby until  5:30pm)
Thursdays 6:30- 7:15p- Annex (study time in lobby until 7:30pm)

Participants should meet coach in the lobby of the main gym, regardless of the class location. 

If your kids or friends want to try a class, the first one is always free (they just need a waiver signed by a parent or guardian to participate).    Have questions more about CrossFit Kids Classes? Click here to check out our kids website.

Intergenerational WOD

We recently had a survey about CrossFit Kids and several members asked for an opportunity to do a WOD with their kids.  We thought this was a great idea!  So on Saturday, June 1st at 12pm we will host a specially designed team workout that pairs adult members with their kids/nieces/nephews/younger siblings/grand children ages 4-18.  The class will count as a regular class for members but kids will be free!  Anyone participating under the age of 18 will need to have a waiver signed by their parent/guardian.

Steve's Club King of Prussia

Did you know that CrossFit King of Prussia has our own Steve's Club Chapter offering free classes to deserving kids?  If you know a young person who might be appropriate for the program, please contact Coach Steph. You can find out more about Steve's Club National Program by clicking here.

Teen Girls Summer Weightlifting Camp
Coach Steph will be running a summer program in Olympic lifting, just for teen girls ages 14-18.  An informational Meeting will be held, Thursday May 9th at 7:30pm.  Click here and feel free to share Contact Steph at stephanie@radicalhateloss.com for more information.

CrossFit Kids Seminar
CrossFit Kids will be hosting a CrossFit Kids Seminar on the weekend of August 31st.  Click here for more information on registration.

W.O.D.5.4.13

20-18-16-14-12-10-8-6-4-2

KB Swing
KB Snatch R
KB Snatch L

Coaches notes: 
In the set of 20 you will complete 20 KB Swings then 10 KB Snatch R/10 KB Snatch L, in the set of 18 you will complete 18 KB Swings then 9 KB Snatch R/9 KB snatch L...etc until you hit 2 KB Swings and 1 KB Snatch R/1 KB Snatch L. Select a KB weight according to level and ability.

compare to (5.4.11)

Video:
Kettlebell swings [wmv][mov]
Kettlebell Snatch, Jeff Martone [wmv][mov]

Community Notes:
Class WILL held in the Annex today and tomorrow - 110C DeKalb Street, meet and park there.

Quote:

“People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily.”

-Zig Ziglar

Results:
Regi 10:39 #18
Taylor 10:27 #18,#10
Fayth 15:27 #26,#18
Rinat 11:31 #44,#36
Anne 12:08 #18
Andrew Y 14:07 #53,#35
DD 15:58 #35,#26
Jim C. 19:58 #53
Joe G. 16Somethin, #35,#18
Bill 13:05 #44,#26
Tracy 13:30 #36,#18

Vinny is Kippin it Real at KoP

Calling all members who are interested in improving their pull-up technique. Coach Vinny will be offering a kipping pull-up clinic to those who need that added help. Already have kipping pull-ups? Let's work on your butterfly! Many members have expressed interest in improving their pull-up efficiency, and this is the clinic to do just that.

Here are the details:

Monday – 6:30pm Advanced (Already have kipping, ready to butterfly) – CF KOP Annex

Wednesday – 6:30pm Intermediate (Improve your kip) – CF KOP Annex

FAQs:

Which class should I sign up for?

If you can already string 5 kipping pull-ups, Monday is the class for you. This is where you will be
learning to butterfly (We may even have a special guest appearance by Sam "The Butterfly" Brewer). If you can perform 1 kipping pull-up, but want to learn how to string them, Wednesday is your night.

How much does this clinic cost?

$50 for the entire program - all 4 classes

When are the classes?

Advanced: 5/13, 5/20, 6/3, 6/10 (6:30pm)

Intermediate: 5/15, 5/22, 6/5, 6/12 (6:30pm)

How long is each session?

Each session will be 30 minutes long - we'd like to keep rips to a minimum :)

Where Should I Go?

Our new Annex! 110C Dekalb Street

How big are the classes?

Each class will be capped at 8 people, and spots will go to the first to sign up. Sign-ups will be through Mind Body click here to sign up.

W.O.D.5.3.13

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Community Notes:

All weekend classes will be held at the Annex 110C Dekalb Street.

Quote:

“Be content to act, and leave the talking to others.”

-Baltasa

Results:
Cory 85PR/115PR/105
Rinat 135PR/155/135
Barb 90PR/97.5/80
Kathleen 67PR!!/85/90
Travis 105/145/145
Becky 70PR/90/80
Brian R 145/165/185
Wax 165/185/x
KT 95/120/125
Ellie 75/85/80
Matt B 155/195/175
Chip 170pr/185/175
lauren 85PR/100PR/100PR
Peter 120/135/155
Jay form
Mark C 125/150pr/160pr
Donkey! 63/83/73
JNA 67.5/80/85
Bre 70/95pr/85
Sharon 100pr/125/125
King 145/165/175
justin R 160/175/180
Fab 155/175/Form
Balmer Form
Keith 175/205/205
Regi 75/85/85
Mike P 140PR.165PR/Form
Kyle W 115/115/115
Jen S 83/103
Sandy 73/75/80
Derrek 175/205/185
Tim H. 125/165/135
DD 82.5PR/95/Form
Oleg 140PR/170PR/175PR
Fayth 65/75/70
Shannon 75/75/75
Jaime 70/75/70
Bill Form
Pablo 90/90/90
Dave 115/130/120
Johnny 175/175/175