W.O.D. 5.1.15

Event 4 (2015 Masters Qualifier)

21-15-9 reps for time of:
Box jumps
Handstand push-ups
Men use 225 lb., 24-inch box
Women use 155 lb., 20-inch box

Community Notes:
Join us tonight for our first CrossFit KoP PROM!!!
From 8:00PM on...we will be hosting a PROM, you do not need a date to attend, just wear your 'finest' dress or 'tux', come prepared to socialize, dance and have a good time. BYOB and snacks. Some drinks will be provided. Photo Booth and FUN is guaranteed! We can't wait to see you!

“Excellence is to do a common thing in an uncommon way.”
― Booker T. Washington



W.O.D. 4.30.15

 Good Luck to Josh and Jonathan as they head back home for the summer!

 Welcome back Kyle!

Event 3 (2015 Masters Qualifier)

2 rounds for time of:
1,000-meter row
50 thrusters
30 chest-to-bar pull-ups
Men use 65 lb.   
Women use 45 lb.

Community Notes:
Prom 5/1 at 8:00PM
Open Gym 5/3 at 11:00AM
(Both FREE and open to ALL members!)

“The way to gain a good reputation is to endeavor to be what you desire to appear.”
― Socrates

It's Massage Time again!

Kristen Rubin, our licensed massage therapist is coming back to CrossFit KoP. She will be taking time out of her busy schedule for another day at CrossFit King of Prussia.  On May 8th,  Kristen will be taking appointments from 12:30-7:00PM. What a great Mother's Day gift!

She is really amazing and has a lot of experience (the massage therapist for the Eagles, for one) check out her bio below.

Cost will be $100 for the hour or $140 for 90 Minutes. She will also provide biomechanical information about the patterns of your bodies and some corrective homework exercises.

If you would like to book an appointment you can email her at BetterBalancedLiving@gmail.com, 610-331-6184 or crossfitkop@gmail.com to set up your session.

Hello Crossfit Community! My name is Kristen, I am a Licensed Massage Therapist with a diverse 18 year background in Graduate Level Biomechanics, Personal Training, Pilates, Holistic Nutrition and Structural Integration. Before that I coached swimteam, softball and was a Civil Engineer, and I am a mother of four athletic teenagers.

My work is founded on the principle fact that every person can continue to excel and develop a Better Balanced way of moving, living and thriving. Optimum structural balance allows for stronger lifts, deeper core strength, better agility, and higher efficiency.

It is a fact that we wear our passions, and the activities that we enjoy most tend to shape our structure. With intense load bearing, we develop predictable patterns of movement that can create postural and functional deviations that, down the road of time, can cause injury and affect our movement efficiency.

In working with my clients, I strive to manually release restricted tissue allowing the joints to align correctly, and then I teach the clients how to change faulty patterns that could potentially lead to injury. I look for compensations in the body from past injury or postural deviations and take a global and local approach to help each individual achieve a higher level of their body’s awareness and find a Better Balanced way of moving. You Deserve a Better Balanced Life!


W.O.D. 4.29.15

Over the next few days we will be programming the 2015 Masters Qualifier Events, the Top 200 athletes in each age division had the opportunity to complete these workouts from 4.23-4.27 in order to advance to the CrossFit Games...and now you can test and compare yourself to these athletes.

Congratulations to Cate Kelly for the completion of these WOD's and for a successful OPEN finishing in 144 place in the WORLD in the 40-44 year old Masters Division.

Event 2
(2015 Masters Qualifier)

1 RM Snatch


Event 1
(2015 Masters Qualifier)

Complete as many reps as possible in 5 minutes of:
5 muscle-ups
10 cleans
Men use 155 lb.
Women use 105 lb.

“Mediocrity will never do. You are capable of something better.”
― Gordon B. Hinckley


W.O.D. 4.28.15

4 rounds for time:
40 Double unders
30 Kettlebell Swings (35/55#)
20 Burpees

Community Notes:
MOBILITY tonight at 5:30PM with Coach AIMEE! Don't miss it!

"We are what we repeatedly do. Excellence, then, is not an act, but a habit."
― Aristotle


W.O.D. 4.27.15

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq.  

"Badger" -- Test Day- Record Results
 Complete three rounds for time of: 
65/95 pound Squat clean, 30 reps 
30 Pull-ups 
Run 800 meters

Community Notes and Reminders:
Stronger.Faster.Healthier will be sampling product today, Monday 4.27 from 4:30-7:30PM.

Coach Paul will be hosting a special Mobility Class on Tuesday, 4.28 at 5:30PM.

The CFKoP Prom is on Friday, 5/1 from 8:00PM on...All members are welcome, you do not need a date to attend. Join us for fun, socialization and dancing.

OPEN gym, Sunday, 5/3 from 11:00AM-1:00PM.

"Americans have been conditioned to respect newness, whatever it costs them." 
- John Updike


 Thanks to Stronger. Faster. Healthier for coming to sample tonight!



W.O.D. 4.26.15

Test Day- 3 RM Press

Record results and compare to (1.28.15)

Sunday skills:
for time:
Clean and Jerk (105/155#)
Bar Muscle up

"The boy who is going to make a great man must not make up his mind merely to overcome a thousand obstacles, but to win in spite of a thousand repulses and defeats."
-Theodore Roosevelt


W.O.D. 4.25.15

Fight Gone Strongman:
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. Yoke (200/300#)
2. Atlas Stone (over racked barbell)
3. GHD Bench Press (33/45)
4. Ground to overhead Keg or Log
5. Farmers Carry (105/155#)
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.

"Courage and perseverance have a magical talisman, before which difficulties disappear and obstacles vanish into air."
-John Quincy Adams


W.O.D. 4.24.15

 Everyone is HAPPY!

3 Rounds for time:
400 Meter Run
500 Meter Row

"Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it."
-Michael Jordan


W.O.D. 4.23.15

30 Rounds for time:
1 Deadift
1 Squat Clean
1 Front Squat
1 Push/Split Jerk
(any shoulder to overhead is permitted)

The Complex must be done in it's entirety to be counted for one round. Scale weight to maximize intensity. Use one weight for the entire workout.

Endurance Note from Coach TP:
The track workout at 5:30 will encompass our first timed 1 mile run. This is a test of fitness and we will repeat it every 4-5 weeks. After a recovery period we will be ready for some speedwork in the form of 2x200m then 2x100m, which activates the fast twitch muscle fibers that you don't want to become dormant!

"All the adversity I've had in my life, all my troubles and obstacles, have strengthened me... You may not realize it when it happens, but a kick in the teeth may be the best thing in the world for you."
-Walt Disney


W.O.D. 4.22.15

AMRAP in 15 minutes
1 Wall Ascent (6ft/8ft)
10 Kettlebell Swings (55#/70#)
1 Wall Ascent (6ft/8ft)

Cash out:
Reverse Hyper 3 sets of 20 reps
“Count your age by friends, not years. Count your life by smiles, not tears.”
― John Lennon


Congratulations to Tim H. and his wife Anna, baby GIRL...Alexandra Katarzyna Hennessey arrived at 12:17. 6lbs 10.5oz. Mom, Dad and baby are all doing great! We are so excited to have another CrossFit Baby on board!