W.O.D. 9.1.14-Labor Day WOD

For time in Teams of 4 Complete: 

 Run 1 Mile then... 

500 Situps 

400 Double Unders 

300 Air Squats 

200 Push Ups 

100 Pull Ups then... 

Run 1 Mile 

 The run is done together. All members must be back from the run before the middle portion can begin. The middle work will be done as a chipper. All team members can work at the same time and reps can be divided up however they want.

Quote:

"Today's accomplishments were yesterday's impossibilities."

-Robert H. Schuller

W.O.D. 8.31.14

AMRAP in 20 Minutes:

9 Deadlfits (113/165#)

12 Push-ups

15 Box Jumps (20/24")

Today we are running a 9:00AM CrossFit Session ONLY. 

Community Notes:

Join us at 10:00AM TOMORROW for a Friends and Family FREE CrossFit WoD and at 11:30 AM for a Strength Session. 

Quote:

“The greatest lesson in life is to know that even fools are right sometimes.” 

 ― Winston Churchill

Labor Day Schedule

Sunday (8/31) - 9:00AM CrossFit ONLY

Monday (9/1) - 10:00AM Friends and Family CrossFit

Monday (9/1) - 11:30AM Open Strength

Have a great holiday weekend!

Christmas Boot Camp in the Summer

 Good Luck Kirill!

 Welcome back Troy and Kathleen!

Christmas Boot Camp!

W.O.D. 8.30.14

The Lyons Press Medley 

 Shoulder Press-Push Press-Push Jerk 

Keeping a barbell in your hands throughout the sequence of the 3 movements, perform 3 reps of Shoulder Press, 3 reps of Push Press and 3 reps of Push Jerks prior to re-racking the barbell. You will add weight to the barbell based on your level and ability. Perform the same sequence (3SP/3PP/3PJ) and re-rack. You will continue to increase the weight on the bar and the weight will eventually get to the point you cannot perform the Shoulder Press. At this point continue the Press Medley with only the Push Press and Push Jerk (3PP/3PJ). When the weight gets too heavy that you you fail on the Push Press you will continue the Press Medley with Push Jerks (3 reps) only.

Record the top weight for each lift to Total WOD.

(compare to 2.29.13)

Community Notes:
Join us today at 9:00AM for a special boot camp class in addition to our regular 9:00AM WoD.

Remember Monday at 10:00AM is our Labor Day Friends and Family WoD. All are welcome, this is a FREE Wod!

Quote:

“There is nothing noble in being superior to your fellow man; true nobility is being superior to your former self.” 

 ― Ernest Hemingway

W.O.D. 8.29.14

3 Rounds of:
400 Meter Run
20 Burpees
10 Hand Stand Push-ups

Rest 2:00 Minutes between Rounds

Coaches Notes:

(Your goal is to string the 20 Burpees and 10 HSPU, scale HSPU to Push-ups if necessary to maintain intensity) Record total time. Athletes will watch their own rest on the clock.

Community Notes:
Click here to sign up for Monday's Labor Day Wod!

There will be no CrossFit Kids classes this weekend.

Quote:

"Become addicted to constant and never ending self improvement."

-Anthony J. D'Angelo

Open Strength

 OPEN STRENGTH CLASS...offered every day of the week!

END OF SUMMER BASH

Come one come all, as we celebrate the end of summer CrossFit style.

There will be a SPECIAL workout at 5:30PM on Friday 9/5 followed by a stink and drink (food, drinks, socialization.) 

The workout and party is FREE for all, so BRING A FRIEND or loved one.  Anyone you bring will receive a FREE Fundamentals Package plus one week unlimited classes ($180+ value).

CLICK HERE to sign up!!!

We will have a RAFFLE benefiting Steve's Club King of Prussia (which can be purchased throughout the week) you don't have to present at the drawing on 9/5 to win.  Purchase a arms length of tickets for just $5 and enter to win these awesome prizes:

1 Hour Personal Training Sessions with CFKOP Coaches
Enrollment in the Performance Program
Enrollment in a Barbell Club Developmental Session
1 Month Unlimited Classes

W.O.D. 8.28.14

Front Squat

1x5 @60% of your 1RM

1x5 @70% of your 1RM

1x5 @75% of your 1RM

1x5 @75% of your 1RM

Cash out:
Max height Box Jump

Community Notes:
We will be running a special Boot Camp Class with Aimee on Saturday 8/30 at 9:00AM click here to sign up.


On Monday - Labor Day 9/1 we will host a 10:00AM CrossFit WoD with Aimee and an 11:30AM Strength Session with Keith. The 10AM session is a FREE workout for Friends and Family.

Quote:

"A person often meets his destiny on the road he took to avoid it."

-Jean de La Fontaine

W.O.D. 8.27.14

5 Rounds for time of:

10 Dumbbell Snatch 45/70# (alternating L/R)

20 Steps Dumbbell Walking Lunge (45/70#)

30 Double Unders

Quote:

“Feelings are something you have; not something you are.”

 ― Shannon L. Alder

W.O.D. 8.26.14

AMRAP in 12 minutes: 

10 Push-ups 

6 Power Snatches (65/95#) 

(Every minute on the minute complete 3 Pull-ups)

Community Notes:

Click here to read more about our NEW Youth Development Lifting Program. 

Quote:

“A challenge only becomes an obstacle when you bow to it.” 

 ― Ray Davis

W.O.D. 8.25.14

21-15-9

Deadlift (185/275#)

Overhead Squat (95/135#)

Quote:

"The future belongs to those who prepare for it today."

-Malcolm X

W.O.D. 8.24.14

Skill:

Snatch

1-1-1-1-1

WOD:

3 rounds for time of:

3 Snatches (use about 90% of your working 1RM)

3 Rope Climbs (20ft)

Quote:

"The best thing about the future is that it comes one day at a time."

-Abraham Lincoln

W.O.D. 8.23.14

Back Squat

1x10 @60% of your 1RM

1x8 @65% of your 1RM

1x8 @75% of your 1RM

1x8 @80% of your 1RM

Skill:

Take 20 Minutes to work on your Split Jerk

Quote:

"Hold yourself responsible for a higher standard than anybody expects of you. Never excuse yourself."

-Henry Ward Beecher

W.O.D. 8.22.14

 Clean

 Dirty

Celebrate!

"Susan"

10 Rounds for time of:

200 Meter Run

10 2fer WallBalls (14/20#)

Community Notes:

We will miss you Susan! Join us at the Dirty 9:30 to wish Susan farewell!

Due to the 'protest' we are HAPPY to announce to all you "BOOT CAMPERS" out there, that it will continue through the fall on TUESDAY's only until further notice. Next week will be the last week of Monday/Tuesday 5:30 class. Starting in September it will be Tuesday at 5:30PM ONLY.

Quote: 

"Spread love everywhere you go. Let no one ever come to you without leaving happier."  

-Mother Teresa

W.O.D. 8.21.14

"EL TORO" 

 45...35...25...15 of: 

Kettlebell Swings...70/53 pounds 

Calorie Row 

(10 Shoot Throughs and 1 min Rest after each set) 

(Time Cap 20 Minutes)

WoD courtesy of our Friends at CrossFit Explode

Community Notes:

Click here to check out the newest program at CrossFit KoP coached by Paul and Aimee.

Click here for some Fall schedule updates.

Quote:

"A leader is best when people barely know he exists, when his work is done, his aim fulfilled, they will say: we did it ourselves."

-Lao Tzu