W.O.D.11.1.13

10 Rounds for time:

3 Power Cleans (125/185#)

6 Handstand Push-ups

9 Wallballs (14/20# to 9/10ft)

Community Notes:
Open gym will be on Sunday from 11:00AM-1:00PM. Free for members.

Quote:

"A man's character may be learned from the adjectives which he habitually uses in conversation."

-Mark Twain

W.O.D.10.31.13

THE WOLVERINE:

6 Rounds for time of:

10 Clean and Jerks 135#/95#

20 Pull-ups

100 Sit-ups

1 Lyons Loop Run (approx 600M)

or the...

THE WOLVERINE CUB:

4 Rounds for time of:

10 Clean and Jerks 95#/65#

20 Pull-ups

50 Sit-ups

400M Run

Community Notes:

Be festive and wear a costume---if you dare.

Laura is running the 6/7AM and can stay until 8:15 AM. Aimee will be running the 9:30AM and Noon and stay through 1:45PM.  Vinny will be running the evening classes and be there from 4:30-7:30PM. Don't miss it! 

Quote:

"Defeat doesn't finish a man, quit does. A man is not finished when he's defeated. He's finished when he quits."

-Richard M. Nixon

W.O.D.10.30.13

Split Jerk 

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

Cash out:

AMRAP in 8 minutes:

20 Double Unders
8 Split Jerks at 70% of your 1RM (alternating L/R legs)

2 Bar Muscle ups*

Use a high box to work on your bar MU or use a racked bar tied with bands (for stabilization and elimination of the height if needed).

Community Reminder:
Wolverine or the "Cub" will be run at all classes tomorrow (Halloween) - be festive and wear a costume. Laura is running the 6/7AM and can stay until 8:15 AM. I will be running the 9:30AM and Noon and stay through 1:45PM.  Vinny will be running the evening classes and be there from 4:30-7:30PM. Don't miss it!

Quote:

"Good judgement comes from experience, and a lot of experience comes from bad judgement."

-Unknown

W.O.D.10.29.13

3 Rounds for time of:

10 Deadlifts (185/275#)

15 Ring Dips

30 Box Jumps (24/30")

Community Notes:

Open gym will run this Sunday 11/3  from 11-1PM.  This is a time that is a FREE session to members to work on a missed wod, skill or strength.  If you cannot make Wolverine on Thursday this would also be a good time to make up that missed WOD.  

Quote:

“The difference between perseverance and obstinacy is that one comes from a strong will, and the other from a strong won’t.”

-Henry Ward Beecher

W.O.D.10.28.13

NEW SHIRTS!!!!

(we have new ladies and men's shirts at the CrossFit KoP store)

5 Rope Climbs (to 15 ft)

15 Thrusters 75/115#

4 Rope Climbs

12 Thrusters 75/115#

3 Rope Climbs

9 Thrusters 75/115#

2 Rope Climbs

6 Thrusters 75/115# 

1 Rope Climb

3 Thrusters 75/115#

Community Notes:

"Wolverine" our house WOD will be run on Halloween (Thursday 10/31) in all classes.  We welcome members to dress up on this day.  Wolverine is a LONG workout to do as prescribed. If you plan on doing it as Rx'd and not the "Cub", we will give you ample time to finish.  In the evening athletes have from 4:30-7:30PM to get the WOD accomplished.  At the start of each class the coach will provide a group warm up and instruction but you are welcome to come between classes and warm up and start on your own. Post questions to comments.

Babysitting will begin in the 9:30AM classes on Tuesday/Thursday and Friday, starting on 11/5. Click here for details.  

Quote:

“Obsessed is just a word the lazy use to describe dedicated.”

-Unknown Author

Photos:

 

Congratulations

Congratulations to Beth, Mike and big sister Emily. Margaret Anne "Mara" a healthy baby girl was born at 5:00PM today weighing in at 8lbs 8 oz...she was 'thoughtful' enough let Daddy compete in SuperFit yesterday.  We cannot wait to meet her!

Babysitting

CFKoP Mamas you can now get your workout in! 

We are happy to announce CrossFit King of Prussia will now have babysitting for you at 9:30 AM on Tuesday, Thursday and Friday.  If you would like to use this service it is FREE for all members; the only thing we require is that you sign up prior to 1 hour in advance via Mind Body Online. Use your normal log in and go to the tab that says Babysitting.  If no one is signed up prior to 8:30AM on that day the "sitter" will not be there.  

This service will begin on Tuesday November 5th!

W.O.D.10.27.13

Take 20 minutes to find your 10 rep max Overhead Squat

Cash out:

for time:

200 Double Unders

(or total double unders completed in 3:00 Minutes)

Quote:

“Determination is the wake-up call to the human will.”

-Anthony Robbins

W.O.D.10.26.13

Congratulations to JNa and Jess C for placing in the Female/Female scaled division! They gave it their all and it showed! (ps...Jess left before the awards) 

 Really--we didn't plan it!

Burpee over the bar...

Philadelphia Team SUPERFIT has finally arrived!

All classes are cancelled today at CrossFit King of Prussia. 

Use this as a rest day or come out to support the athletes competing in Philadelphia Team SUPERFIT competition! Spectator spots are $10.

If you can't stand the thought of missing your Saturday morning workout, Nikki and John at ICA have welcomed you to drop in at CF Phoenixville / ICA this Saturday morning, free of charge. They have barbell club at 8am and regular classes at 9am and 10am. Space is limited (especially for the 9am class), so please email (Nikki) at ironcrossathletics@gmail.com to sign up. 

GOOD LUCK to all the CFKoP athletes...Keith, Byrnsie, RyeBread, Tobin, Sam B, Balmer, Kate C, KT, Cate, Aimee, Faby, Vinny, Gene, Jess C and JNA!!!

Video:
 CLICK HERE to watch a video from the event.

Quote:

“Strength does not come from physical capacity. It comes from an indomitable will.”

-Mahatma Gandhi

W.O.D.10.25.13

Helen 

3 Rounds for time of:

400 Meter Run

21 Kettlebell Swings  (35/55#)

12 Pull-ups


Community Notes:
There will NO Classes at CrossFit KoP on Saturday 10/26, we will resume normal schedule on Sunday 10/27.  Sorry for any inconvenience, we are hosting a SuperFit competition on Saturday please feel free to stop by and cheer on the athletes.

Tonight's strength class at 6:30PM will be held at the Annex!

Quote:

"Progress in every age results only from the fact that there are some men and women who refuse to believe that what they know to be right cannot be done.”

-Russell W. Davenport

CrossFit Endurance Update

Because of the light and time change next week, the last 5:30pm Endurance track workout of the year took place tonight at the track. It was getting cold, but the local homecoming bonfire was a blazin' and kept the last light of the 6:09 sunset alive.

See you next Spring for more CFE classes.

TP

W.O.D.10.24.13

For time complete:

75/115 pound Shoulder press, 10 reps
75/115 pound Overhead squat, 15 reps
75/115 pound Push press, 20 reps
75/115 pound Front squat, 25 reps
75/115 pound Push jerk, 30 reps
75/115 pound Back squat, 35 reps

Cash out:

for time:

800 Meter Run

Community Notes:
There will NO Classes at CrossFit KoP on Saturday 10/26, we will resume normal schedule on Sunday 10/27.  Sorry for any inconvenience, we are hosting a SuperFit competition on Saturday please feel free to stop by and cheer on the athletes.

Quote:

“The person who really wants to do something finds a way; the other finds an excuse.”

-Sir John Marks Templeton

W.O.D.10.23.13

 We have a lot of events coming up this Fall -- we hope you can join us!

50 Hang Power Clean 65/95#

5 Muscle Ups

40 Hang Power Clean 65/95#

4 Muscle Ups

30 Hang Power Clean 65/95#

3 Muscle Ups

20 Hang Power Clean 65/95#

2 Muscle Ups

10 Hang Power Clean 65/95#

1 Muscle Ups

Community Notes:
Click here to sign up for the Amazing Race on Thanksgiving morning (11/28) at 8:00AM.  We will give you clues to get to the next station and challenges will have to be met and clues figured out to move on.  This is a FREE class for members and their families.  This will mark the third year for this annual event!

Click here to sign up for the Intergenerational WOD on 11/23 at 12:30 PM.  This is open and FREE to members and their kids of any and all ages!
 
Quote:

“Success is a ladder you cannot climb with your hands in your pockets.”

- American Proverb

W.O.D.10.22.13

It's Dumbbell Day!

Take 15 minutes to find your 1 RM Dumbbell Snatch.

For time:

5 Rounds for time

10 Alternating DB Snatch (70/100#)

200 Meter Run

Quote:

“Discipline is the bridge between goals and accomplishment.”

-Jim Rohn

SuperFit Details

Friday's Strength class at 6:30PM will be in the Annex in order to get ready for the SuperFit competition on Saturday at CrossFit KoP!

Classes on Saturday at CrossFit KoP are cancelled for the competition. We are hosting 200 athletes from all over the tri-state area please come out to support them! Spectator spots are $10.

W.O.D.10.21.13

WELCOME BACK OLAN!

AMRAP in 20 minutes:

1 Snatch (75/115#)

3 Toes to Bar

6 Push-ups

9 Air Squats

2 Snatches (75/115#)

3 Toes to Bar

6 Push-ups

9 Air Squats

3 Snatches (75/115#)

3 Toes to Bar

6 Push-ups

9 Air Squats

....and on and on for 20 Minutes.

After each round of 3-6-9 you increase your Snatch by 1 rep.  Record total Rounds and Reps completed. 

Quote:

“The question isn’t who is going to let me; it’s who is going to stop me.” 

-Ayn Rand

W.O.D.10.20.13

3 Rounds for time of:

20 Kettlebell Swings (55/70#)

20 Box Jumps (24/30")

20 Ab Mat Sit ups

Community Notes:

Save the date....Saturday, November 23rd at 12:30PM CrossFit KoP will be hosting another intergenerational wod at CrossFit KOP for members and their children/nieces/nephews/grand kids/god kids/siblings under the age of 18 to do a workout together. The class is a regular class for members but the kids are FREE!  The last one was a blast, we hope you can join us.

Quote:

“We must remember that one determined person can make a significant difference, and that a small group of determined people can change the course of history.” 

-Sonia Johnson

W.O.D.10.19.13

"LUKE"

5 MIN AMRAP
4 Power Cleans: 155 lbs.  men/105 lbs. women
24 Double Unders
10 Pull-Ups

What is "Lift up Luke" all about: 
On October 19th, Lift Up Luke will unite CrossFitters and Athletes around the world to support Autism awareness. Lift Up Luke is a charitable "competition of cause" with a heavy emphasis on "cause." Lift Up Luke specifically seeks to raise $50,000 for the Autism Tree Project Foundation to support early diagnosis and treatment of Autism, as well as parent education. Lift Up Luke is not for Luke specifically, but rather, for the "Lukes" of the World: Those individuals and families out there who struggle daily to deal with Autism.

Give 5 minutes of your day to support the cause and donate!

Quote:

“No one has ever become poor by giving.”
― Anne Frank, diary of Anne Frank

Photos:

 

Mobilizing with McCann

"All right gang" ...we are announcing a NEW Mobility class. 

Come get "supple" with Tim on Monday's and Friday's at 5:30PM in the Annex he will work with you on on mobilizing your hips, elbows, knees and shoulders. We will work on decreasing pain and pressure in your joints and releasing myofascial pressure to create new range of motion. This class will count as a regular class towards your membership. Class will begin Monday October 21st.

W.O.D.10.18.13

5 Rounds for time of:

Sprint 200 Meters

1 Wall Ascent 6ft/8ft

4 Ground to Shoulder Stone

8 Deficit Handstand Push ups

Coaches Notes:

Select a stone weight to challenge you. If you are not able to achieve a deficit HSPU scale back to regular HSPU.

Community Reminder:
We are hosting "Lift up Luke" tomorrow at the 9/10AM classes.  The fundraiser will support Autism awareness!

Quote:

"An athlete is a normal person with the gift of an undying passion to be the best and achieve greatness." 

-Amanda Ring

W.O.D.10.17.13

SumoDeadlift

2-2-2-2-2-2-2

Cash out:

Complete 2 burpees and 1 SumoDeadlift every thirty seconds for 8 minutes at 80% of your 2 RM.

Quote: 

"In a controversy the instant we feel anger we have already ceased striving for the truth, and have begun striving for ourselves."

-Buddha 

W.O.D.10.16.13

For time:

250 Meter Row

30 Front Squats (125/185#)

500 Meter Row

20 Front Squats

750 Meter Row

10 Front Squats

Community Notes:
We are offering two Yoga classes this week... Please check them out.
Wednesday, 10/16 @ 7:30PM
Saturday, 10/19 @ 11:30PM

Please join us on Saturday for a special WoD. "Lift up Luke!" We will be raising money for Autism awareness! See you there!

Quote:

“Excellence is the gradual result of always striving to do better.”

– Pat Riley

W.O.D.10.15.13

AMRAP in 10 minutes

10 Toes to Bar

10 Pistols 5R/5L

10 Burpees

Skill:
Rope Climb

Quote:

“Without self-discipline, success is impossible, period.”

– Lou Holtz

W.O.D.10.14.13

 log roll warm up!

 twinsies!

Fugo overhead!

Take 20 minutes to find your

3 RM shoulder to over head...the bar must be taken from the ground

Skill:

Your choice

3 sets of 10:

Reverse Hyper

GHD Sit Up

Hip Extension

Back Extension

or Hip/Back Extension

Quote:

“To uncover your true potential you must first find your own limits and then you have to have the courage to blow past them.”

– Picabo Street

W.O.D.10.13.13

"DT"

Five rounds for time of:
105/155 pound Deadlift, 12 reps
105/155 pound Hang power clean, 9 reps
105/155 pound Push jerk, 6 reps

Quote:

“You have to expect things of yourself before you can do them.”

– Michael Jordan

W.O.D.10.12.13

6 rounds for time of:
Run 400 meters
25 Burpees

Community Notes:

All classes will be held at the Annex (110C DeKalb Street); please park and meet there for all classes. The 10AM CrossFit Kids - Cubs class will be cancelled today.

Quote:

“When you win, say nothing, when you lose, say less.”

– Paul Brown

Misty Knoll Farm Tour

Our members and kids enjoyed the Misty Knoll Farm tour last Saturday!!!

W.O.D.10.11.13

3 Rounds for time of:

10 Yard handstand walk

20 Push Press (75/115#)

40 Double Unders

Coaches Notes:

Scale for handstand walk can be shoulder touches or a 30 second handstand hold.

Community Notes:

All weekend classes will be held at the Annex (110C DeKalb Street), meet and park there. 

Quote:

“Nobody who ever gave his best regretted it.”

– George Halas

W.O.D.10.10.13

Squat Clean

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

Cash out:
3 Squat Cleans on the minute for 7 minutes at 75% of your 1RM

Community Notes:
All weekend classes will be held at the Annex, 110C DeKalb Street. Please meet and park there. 

Quote:

“How you respond to the challenge in the second half will determine what you become after the game, whether you are a winner or a loser.”

– Lou Holtz

W.O.D.10.9.13

Congratulations to Ryan S on his first Muscle Up!

For Time:

30 Muscle Ups

Quote:

“Continuous effort — not strength or intelligence — is the key to unlocking our potential.”

– Liane Cardes

Call to Action:Community Notes

We are hosting a fundraiser on Saturday, October 19th called "Lift up Luke".  Friends and community members across the world are teaming together to raise awareness and money for autism and support Josh and Mary Everett whose son Luke was diagnosed with Autism earlier in the year.  In order for us to officially participate we need YOU to sign up at our registration page.
CLICK HERE to register today to participate.  Give 5 minutes of your day to workout and support Autism Awareness.

The Super Fit competition is right around the corner on Saturday, October 26th at CrossFit KoP.  There are MANY athletes from our gym and surrounding gyms descending on CFKoP to participate in this team event.  We are in need of more judges and volunteers. If you can give a few hours of your day to help CLICK HERE to sign up.  CrossFit KoP classes will be cancelled this day in lieu of the competition.

Are you familiar with our FAQ at CFKoP? The CrossFit KoP FAQ If not use this link to check it out, you might find out some info you weren't previously aware of.  Oh and remember water isn't FREE.  We realize many of you take a water today and pay tomorrow but if you never carry cash and would like us to charge your card monthly for water please email crossfitkop@gmail.com and we will take care of this for you.

Mark your calendars... weekend classes on October 12/13, November 9/10 and November 30/Dec 1st will be held at the Annex.  

...and last but certainly not least... Festivus is on Thursday December 5th... Are you ready?  Are you new to Festivus? If so it's our annual Holiday party for CFKoP members. Come prepared with spirits and a small gift to exchange. There will be feats of strength, airing of grievances and of course the photos at the POLE!