W.O.D. 8.20.15

 Welcome to Mike S!

Welcome Alex!


10 Rounds for time of:
1 20ft Rope Climb (to the top!)
100 ft Farmers Carry (53/70#)
250 Meter Row

(Time cap 20 Minutes)

Community Notes:

YOGA today at 10:30 AM--Join us!


Don't forget about the last of our Summer Running Clinics with Coach Tim! Thursday, 8/20 at 6:30PM.
‘SPRINTING- and why you need it!' This clinic will focus on how to warm up properly for a sprint workout so that you can maximize performance and prevent injury. We will also go over the benefits of sprinting for your current training, as well as your long-term fitness as you age. The clinic will be capped off by a workout!

All levels and abilities welcome! $25 registration fee (free for CFKOP Members)

Meet at the Upper Merion High School Track at 435 CrossField Road, King of Prussia.

Also....don't forget about our Shopping evening today from 6-9PM at Athleta, if you want to join us and get 25% off post to comments or email crossfitkop@gmailcom.

All weekend classes will be held in the Annex, 110C Dekalb Street, meet and park there.

“Our greatest glory is not in never failing, but in rising up every time we fail.”
- Ralph Waldo Emerson


Tim P said...

Manisha 20min cap, 8rounds, 15foot rope climb
Justin D cap, 6rounds R.P.
Matt Ry cap, 6rounds, R.P.
Jeff B cap 7rounds, 15'
Laura Alt. cap, 8rounds, 15'
Mike Simon.cap, 7rounds, R.P.

Nick C cap, 8rounds +1rope climb Rx
Peter W cap, 8 rounds, 15'

Aimee Lyons said...

20 minute cap, rounds recorded.
Jill A 6 (1/2 20 ft/ 1/2 15 ft)
Ravi 4 + climb + carry 15 ft
Steph C 6 Rx
Fayth 6 (2pull each round)

CFKOP iPad said...

20 cap
Pam 7 Rx
Erika 6 sc
Jon p 5 sc
Tim h 7 sc
Scott 6 sc
Denise 7 sc

CFKOP iPad said...

Barbara 6 + 183 meters
Terry 6 + 209 meters
1 rope climb, 10 Wallballs 250m row

CFKOP iPad said...


Raj 6 sc
Josh M 8 Rx
Rachel 6 4-20ft, 2-15ft
Dave 6 Rx
Alex 6 sc
Nico 6 sc
Alicia 5sc


Aimee Lyons said...

Nice intensity Evening crew...glad all the animals came out to play!
#possum #fox

Justin R 7 15 ft (almost 8)
Olan 6 Rx
Roman 8 rx
Maddy 6 15 ft
Anne 7 2 pulls/35#
Shelia 7 2 pulls/35#
King 5 Rx
Mike 5 15 ft
Rich A 7 Rx (almost 8)
Possum 6 sc a few ropes
#keithie 7 rx
Ryan 7 Rx
Silver fox 6 rx
Mr intensity 6 sc
Tre 5 rx
Giuly 5 sc (1st time up to 20!!!!!! )
Jenna 6 sc
Shawna 6 sc