W.O.D. 12.1.19

Advent Day - 1

Congrats to Kevin H, Danielle and Meg O!!!

Congrats to all the participants of the Level 1 Certificate Course this weekend! 

Take 20 Minutes to Build to a 2 RM Heavy Front Squat

then...

2 Rounds for time:
30 Front Squats (65/95#)
30 Push Press (65/95#)
30 Chest to Bar Pull-ups

Community Notes:
All classes today will be  held in the Annex, please meet and park there.

Advent Day 1:
Heaviest 2 RM Front Squat Male/Female, will receive an Advent ticket for the raffle.

Quote: 

"Those who move forward with a happy spirit will find that things always work out."

 – Gordon B. Hinkley

W.O.D. 11.30.19

AMRAP in 20 Minutes:
10 Box Jumps (20/24")
10 Burpees
10 Deadlifts (125#/185#)

Community Notes:
All weekend classes (Saturday and Sunday) will be  held in the Annex, please meet and park there.

Quote: 

"Press forward. Do not stop, do not linger in your journey, but strive for the mark set before you." 

– George Whitefield

W.O.D. 11.29.19

Join us to take on the house WOD “Wolverine” anytime today between 9:30am-1:00pm.

 Coaches will be on hand to help you warm up and scale.
Free babysitting between 9:30-10:30am only. 

The Wolverine - Come try your luck at our "house" WOD and get your name on the board. 

For all you endurance (and ab) junkies this is the WOD to come to! 

 What is the WOLVERINE anyway?? 

 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:
All regular classes are canceled; open strength will be in the annex concurrently.

All weekend classes (Saturday and Sunday) will be held in the Annex, please meet and park there.

Quote:
"Most of the important things in the world have been accomplished by people who have kept on trying when there seemed to be no hope at all."
– Dale Carnegie

W.O.D. 11.28.19

The Amazing Race--8:30AM TODAY!

 This will be our ninth annual amazing race. Friends and Family are welcome. This is a FREE class. There will be teams for this workout, teams will race through Bridgeport with clues at each stop and challenges to accomplish.

Community Note:

Tomorrow, Black Friday, members are invited to come take on the house WOD “Wolverine” anytime between 9:30am-1:00pm. Coaches will be on hand to help you warm up and scale.

Free babysitting between 9:30-10:30am only. 

All regular classes are canceled; open strength will be in the annex concurrently.

Quote:
"Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time."
– Thomas A. Edison

W.O.D. 11.27.19

AMRAP in 22 Minutes:
50 Calorie Row
40 Wallballs (14/20# to 9/10 ft)
30 Toes to Bar
20 Hang Squat Cleans (95/135#)
10 Bar Muscle ups

Quote: 

"Courage doesn’t always roar. Sometimes courage is the little voice at the end of the day that says I’ll try again tomorrow." 

– Mary Anne Radmacher

Adopt a Family

Once again we will be adopting 3 families this holiday season from the Montgomery County office of Children & Youth. 

The gift list comes directly from the kids in foster care and the families being supervised by the department. 

Please help us as a community brighten the holidays for these kids who need it! 

You can participate in a few ways:

1) Purchase a gift and bring it wrapped (if possible) and labeled with the child’s name and drop off in the babysitting room by December 20th. 

2) Have a gift delivered directly to the gym by December 20th (CrossFit King of Prussia 200 DeKalb Street; Bridgeport, Pa 19405) 

3) CLICK HERE to buy a gift directly from Amazon on our "Adopt a family" wish list and it will be sent directly to the gym. 

4) Buy a Visa or Target gift card and bring it the gym by December 16th and we will shop for what is left on the list, as well as gifts for Steve’s Club Athletes. 

Please sign up on the following spreadsheet, to let us know what gift you will be purchasing! 

CLICK HERE to sign up on the spreadsheet!

FESTIVUS for the REST of US-- The CrossFit KOP Holiday Party has arrived

 Festivus -is our annual HOLIDAY PARTY on FRIDAY 12/6 at 5:30PM!
JOIN US!

On 12/6 the last class will be at 4:30PM, there will be NO 5:30 or 6:30 or 7:30 PM CrossFit Classes or OPEN strength. 

Who is welcome at Festivus? 

EVERYONE (who is a member of CFKoP)! 

When should I arrive? 

 About 5:00/5:30 ish PM...and the WOD will commence closer to 6:00PM.

What should I bring? 

A gift under or about $5.00/$10.00 and a dish to eat AND drinks to share.

 What should I wear? 

 A "festive" holiday sweater or something like it...we value creativity.

What should I expect? 

FUN, FRIENDS, COMMUNITY...AND...FEATS OF STRENGTH...AND A PIG ROAST!!!!!
 You can also air your grievances and get your picture by the aluminum pole! We will provide a catered meal and some drinks. The WOD will be a team workout--your team will consist of a random selection of athletes

 Is it really worth coming? 

YES

W.O.D. 11.26.19

Join us on Thanksgiving Day at 8:30 AM for a FREE fun Amazing Race/Scavenger hunt through the streets of Bridgeport. Kids over 7 are welcome too!

...and then join us on Friday for the WOLVERINE WOD, we will be running heats from 9:30 AM-1:00PM, OPEN strength will be in the Annex!

TEST DAY- RECORD RESULTS 

For time:

30 Ring Muscle Ups 

Cash out:

4 Rounds (not for time)

10 Parallette Pass Throughs

:30 Second Plank Hold- Right

:30 Second Plank Hold- Left

CLICK HERE to compare to 2.14.19

CLICK HERE to compare to 5.31.19
CLICK HERE to compare to 8.8.19

Quote: 

"If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward." 

– Martin Luther King Jr

Advent 2019

The Advent Calendar is typically a calendar containing small numbered flaps, one of which is opened on each day of Advent, typically to reveal a picture or treat appropriate to the season. 

 For us at the box, the Advent Calendar means a mini-CrossFit Challenge each day from December 1st through the 24th. The challenge will be posted on the blog 9PM the night before along with the WOD. You will have from 5:15 AM until the new challenge posts at 9PM to complete the challenge. 

Each submission will have to be verified by another athlete, so grab a coach or fellow athlete and get started! If you can't make it to the box that day - no worries - video submissions will be accepted. So grab your camera, record, and post on the CFKoP Community FB page-or maybe even live stream! 

 There will be a spot on the board each day for the results. The winner each day will receive a raffle ticket and can place their ticket in the raffle of their choice. 

Some days there will be more than one winner and we will have different categories, Female/Male, Scaled/ RX. 

You will also receive an ADVENT TICKET for "adopting a family" and contributing to our Holiday Present Drive!

The raffle winners will be drawn at the end of the Month by the "Lyons" children!

Prizes include:

1 hour Personal Training Session with your Favorite CFKoP Coach 

A basket of merch from the CFKoP store 
Wine and spirits basket

 A photo-shoot with Ryan Samson Photography
One hour session with your Favorite KOP Barbell Coach
One hour session with Jim Rutter or Philadelphia Barbell
$25 Gift Card from United Mettle
One Chiropractic Session with Dr. Kevin Turner

...and more

W.O.D. 11.25.19

Join us on Thanksgiving Day at 8:30 AM for a FREE fun Amazing Race/Scavenger hunt through the streets of Bridgeport. Kids over 7 are welcome too!

...and then join us on Friday for the WOLVERINE WOD, we will be running heats from 9:30 AM-1:00PM, OPEN strength will be in the Annex!

Power Snatch
1-1-1-1-1

Cash out:
AMRAP in 10 Minutes
5 Power Snatch  (use 60% of your 1 RM)
250 Meter Row

Quote: 

"What’s done is done. What’s gone is gone. One of life’s lessons is always moving on. It’s okay to look back to see how far you’ve come but keep moving forward." 

– Roy T. Bennett

W.O.D. 11.24.19

Elizabeth
21-15-9
Squat Cleans (95/135#)
Ring Dips

Quote: 

“You choose the life you live. If you don’t like it, it’s on you to change it because no one else is going to do it for you.” 

– Kim Kiyosaki

W.O.D. 11.23.19

There will be NO regular classes today as we are hosting the Bro- Down!

Join us to cheer on the CrossFit KOP members that are participating 
Subhan Khalid and Michael Melendez
Gordy Jamieson and Mike Mitterer
Pete Dilullo and Kevin Hain
Mike Coveney and Manny Rosas
Matt and Kevin Toto
Mark Spak and Jeremy Devlin

Quote: 

“My mission in life is not merely to survive, but to thrive; and to do so with some passion, some compassion, some humor, and some style.” 

– Maya Angelou

W.O.D. 11.22.19

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46. 

TEST DAY- RECORD RESULTS

"The Seven"

 Seven rounds for time of:

7 Handstand push-ups

7 Thrusters (95/135#)

7 Knees to elbows

7 Deadlifts (165/245#)

7 Burpees

7 Kettlebell swings (53/70#)

7 Pull-ups

CLICK HERE (to compare to 2.20.19)
CLICK HERE (to compare to 5.23.19)

CLICK HERE (to compare to 8.27.19) 

Community Note:
Tonight's 6:30pm class will be held in the ANNEX. We will be in the main gym setting up for the BRO- DOWN, if you are around, feel free to join us and help Jenna set up.

Join us TOMORROW to cheer on our dudes that are participating in the Bro- Down Part 2 or
Subhan Khalid and Michael Melendez
Gordy Jamieson and Mike Mitterer
Pete Dilullo and Kevin Hain
Mike Coveney and Manny Rosas
Matt and Kevin Toto
Mark Spak and Jeremy Devlin



Quote: 

“In every day, there are 1,440 minutes. That means we have 1,440 daily opportunities to make a positive impact.” 

– Les Brown

W.O.D. 11.21.19

TEST DAY- RECORD RESULTS

15 Rep Overhead Squat

Skill Cash out #1:
For time:
500 Meter Ski

Skill Cash out #2:
Not for time:
5 x 5 Strict Pull-ups

Skill Cash out #3:
Not for time:
Peg Board Ascents

CLICK HERE to compare to (2.13.19)
CLICK HERE to compare to (5.22.19)
CLICK HERE to compare to (8.30.19)

Quote:

 “Great people, no matter their field, have similar habits. Learn them and use them in your own quest for greatness.” 

– Paula Andress

W.O.D. 11.20.19

7 Rounds for time:
10 Dumbbell Bench Press (35/50#)
Air Bike 7/10 Calories
10 Burpee Box Jump (box facing, 20/24”)
Rest 1:00

Quote: 

“If you really want to do something you’ll find a way, if you don’t you’ll find an excuse.” 

– Jim Rohn

W.O.D. 11.19.19

Helen meets Grace
Partner WOD: – One partner works at a time, split reps up w/partner however you want except both partners must run 400m each time together. 

 For time:
Run 400m
21 Kettlebell Swings (35/53#)
12 Pull-ups
Run 400m
21 Kettlebell Swings (35/53#)
12 Pull-ups
Run 400m
21 Kettlebell Swings (35/53#)
12 Pull-ups
30 Clean and Jerks (95#/135#)

Quote:

 “Failure is a prerequisite for great success. If you want to succeed faster, double your rate of failure.” – Brian Tracy

W.O.D. 11.18.19

For time:
21 Deadlifts (185/275#)
100 Double Unders
50 ft Handstand Walk
15 Deadlifts (185/275#)
100 Double Unders
50 ft Handstand Walk
9 Deadlifts (185/275#)
100 Double Unders
50 ft Handstand Walk

Quote: 

“You cannot control everything that happens to you; you can only control the way you respond to what happens. In your response is your power.”

- Unknown