W.O.D. 12.1.14

U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno. 

Jenny 

Complete as many rounds as possible in 20 minutes of:

45-lb. overhead squats, 20 reps

45-lb. back squats, 20 reps

400-meter run

Community Notes:

Join us on Thursday 12/4 at 5:00PM for our annual holiday party. FESTIVUS. This is our thank you and event for all CFKoP members, please come prepared to have a good time. 

Wear: Your "best" Holiday Dress (Festive holiday sweater, etc)

What is it all about: Catered food, Festive Fun, Gift Exchange, Workout

What do I bring?: A wrapped 5$ gift for the exchange, some drink or food to share and your best holiday spirit!

Quote:

"Don't judge each day by the harvest you reap, but by the seeds you plant."

-Robert Louis Stevenson

Photos:

FESTIVUS 2014 is this week...

Join us on Thursday 12/4 at 5:00PM for our annual holiday party. FESTIVUS. This is our thank you and an event for all CFKoP members, please come prepared to have a good time. 

Wear: Your "best" Holiday Dress (Festive holiday sweater, etc)

What is it all about: Catered food, Festive Fun, Gift Exchange, Workout

What do I bring?: A wrapped 5$ gift for the exchange, some drink or food to share and your best holiday spirit!
A few Notes: There are NO regular classes and NO kids classes this evening, only the party.

W.O.D. 11.30.14

Bench Press

Take as many sets as needed to get to a 1 RM

Cash out:

2K Row

Today's Classes:

10:00AM CrossFit

11:00AM Open Strength

Quote:

I'm a great believer in luck and I find the harder I work, the more I have of it.

-Thomas Jefferson

W.O.D. 11.29.14

"Christine" 

3 Rounds for time of: 

Row 500m 

12 Deadlifts (Bodyweight) 

21 Box Jumps (20")

Today's Classes:
10:00AM CrossFit
11:00AM Open Strength
11:00AM Yoga with Tori

Quote:

Failure is success if we learn from it.

-Malcolm Forbes

W.O.D. 11.28.14

Split Jerk (from rack)
2-2-2-2-2 

*Perform a max set of ring rows after each set 

 21-15-9 reps for time of: 

Hang Squat Clean (135/95) 

Handstand Push-up

Today's Classes:
9:30AM CrossFit
12:15PM Express WoD
1:00PM Open Strength

Quote:

Success consists of going from failure to failure without loss of enthusiasm.

-Winston Churchill

W.O.D. 11.27.14

AMAZING RACE

You never know quite what to expect, bring your friends and family for this FREE FUN WOD. 

Happy Thanksgiving! 

Quote:

Small cheer and great welcome makes a merry feast.

-William Shakespeare

Photos from the Event:

W.O.D. 11.26.14

PRE-TURKEY DAY WOD-2 PERSON TEAMS 

AMRAP 15 MIN: 

10 reps Shoulder to Overhead (115lbs/75lbs) 

25 reps Deadlifts (115lbs/75lbs) 

50 reps Box Jumps (24"/20") 

Each athlete must perform 5 reps (and no more), before the next athlete can start their 5 reps. Athletes will continue to alternate 5 reps throughout the WOD. Only one athlete per team may be working at a time. The score is the total number of reps in 15 min. 

Community Notes:

Tomorrow we will host the 4th Annual Amazing Race WOD, this is a FREE WOD for members, friends, family and kids! Workout kicks off at 8:00AM. 

Quote:

Not what we say about our blessings, but how we use them, is the true measure of our thanksgiving. -W. T. Purkiser

W.O.D. 11.25.14

2 Rounds for time of:

10 Front Squats (135/205#)

5 Burpee Muscle Ups

Quote: 

"I feel that the greatest reward for doing is the opportunity to do more." 

Jonas Salk

W.O.D. 11.24.14

 Jill A. and Rich A. (no relation) crank out butterfly pull-ups!

Rich A! 

Jackie

 Welcome back Matt!

 Coaches Tim, Keith and Giulia get down to work on this WOD!

Keith hits a PR at 216# power snatch today in addition to this WOD!

Patrick

15 Strong at the 9:30AM Class!

"Evil Cough"
2 Rounds of: 

7min AMRAP of: 

15 Clean and Jerks (105/155#)

20 Pull Ups 

30 Push Ups 

40 Air Squats 

3min Rest 

 For Total Reps

Community Notes:

Don't forget about Festivus on 12/4, our annual holiday party. Dress in your most "festive" wear, come with some drinks and pot-luck and a "special" gift about $5 or so...We will perform feats of strength.

Thanksgiving Schedule:
Thursday, 11/27= 8:00AM Amazing Race

 What is the Amazing Race? It's our 4th annual Thanksgiving morning team scavenger hunt. You will work in teams or 3/4 or 5 and race through the local streets surrounding CrossFit King of Prussia. You and your team will have tasks to complete and be given clues to local hot spots. All members, family and friends are welcome. This is a FREE class.

 Friday, 11/28: 9:30AM- CrossFit 12:15PM- Express CrossFit 1:00PM-Open Strength

 Saturday, 11/29: 10:00AM- CrossFit 11:00AM YOGA 11:00AM- Open Strength 

Sunday, 11/30: 10:00AM-CrossFit 11:00AM-Open Strength

Quote:

Infuse your life with action. Don't wait for it to happen. Make it happen. Make your own future. Make your own hope. Make your own love. And whatever your beliefs, honor your creator, not by passively waiting for grace to come down from upon high, but by doing what you can to make grace happen... yourself, right now, right down here on Earth.

-Bradley Whitford

W.O.D. 11.23.14

Thanks to Coach Mel for hosting our Outdoor WOD today!

3 Rounds for time:

Run 400 Meters

50 Double Unders

3 Rope Climbs

15 Minute time cap

Community Notes:

Meet and park at the Annex, 110C Dekalb, all weekend classes will be held there.

Don't forget about our Adventure WOD today, meet coach Mel at 9:30AM in the "woods"...location at the box.

Quote:

"Either I will find a way, or I will make one."

- Philip Sidney

W.O.D. 11.22.14

21-15-9

Overhead Squat (75/115#)

Kettlebell Swing (55/70#)

*3 Toes to Bar on the minute every minute

Community Notes:

Meet and park at the Annex, 110C Dekalb, all weekend classes will be held there.

Quote:

You are always a student, never a master. You have to keep moving forward.

-Conrad Hall

Tis the season of giving...

Do you remember what it felt like to run downstairs Christmas morning filled with excitement to see what Santa had left you? What if there was no Santa for you...what if you didn't get to have a tree, or a stocking or a menora. 

The Office of Children and Youth is an agency that investigates all allegations of child abuse and neglect in Montgomery County.  They support families, keep kids safe and provide foster care when needed.  

 This year, Crossfit KoP will be helping some of these needy children. We will have a "Giving Tree" in the lobby with several ornaments hanging. Each ornament will have a child's name, age and a toy or article of clothing that they would like for the holidays. Gift cards are welcome as well. 

 All wrapped gifts must be at the box by 12/10  

If you have any questions please reach out to Coach Miranda at mhaines5@gmail.com 

W.O.D. 11.21.14

For time:

10-1 Thrusters (65/95#)

1-10 Pull-ups

Community Notes:

All weekend classes will be held at the Annex, 110 C Dekalb Street. Meet and park there. There will be no 10AM "cubs" class this weekend.

Quote:

"The most influential of all educational factors is the conversation in a child's home."

-William Temple

W.O.D. 11.20.14

Power Snatch 

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

5 Rounds for time of: 

5 Snatch 95/135#

10 Ring Dips

Community Notes:

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

Quote:

"The whole purpose of education is to turn mirrors into windows."

-Sydney J. Harris