W.O.D. 2.1.20

4 Rounds for time:

500 Meter Row

30 Wallballs (14/20# to 9/10 ft)

30 Box Jumps (20/24")

Feeling the need to reset in 2020? ...well, WE HAVE THE ANSWER! 

 Join us TODAY at 11:00AM for the kick off of our 2020 Nutrition Challenge with a lecture and presentation from Dr. Turner and Aimee Lyons.

Everyone starts their journey to bettering their nutrition at a different place. We will help you no matter where your starting place is (quality, quantity, food composition...etc)

This year we will focus NOT ONLY on improved performance and body composition BUT, ALSO HEALTH MARKERS.  With the help of Dr. Turner we will be specifically be focused on blood profiles. (All bloodwork needs to be done fasting and completed the first week of February)

The focus of this challenge, specifically, in addition to diet improvements will be intermittent fasting.  The challenge will last 8 weeks and then we will retest the labs and review the changes and the health markers, body composition and performance benefits.

The COST of this challenge includes the blood work and In-body scans, it is $170.00.

 The male and female with the most significant improvements in blood markers and body composition change will win a free month of membership!

At the end of the challenge, a retest on blood labs will be done to compare results and final In-body Scans will take place the first week in April.

CLICK HERE to sign up today!!!

Quote: 

"Never whine. Never complain. Never make excuses. Kill the critic in your head and weaponize your mind." 

- Ben Bergeron

W.O.D. 1.31.20

4 Rounds for time:
10 DB Hang Power Cleans (35/50#)
10 Deadlifts (185/275#)
10 Strict Handstand Push-ups

Every TWO minutes complete 10 Goblet Squats (53/70#)
(including the first minute)

Quote: 

"The signature of mediocrity is chronic inconsistency." 

- James C. Collins

W.O.D. 1.30.20

TEST DAY- RECORD RESULTS
Bench Press 3 RM

Skill Test:
2:00 Max Calories Air Bike

Community Notes:
Join us on Saturday 2/1 at 11:00 AM for the KICK OFF of our 2020 Nutrition Challenge with Lecture and Presentation by Dr. Kevin Turner and Aimee Lyons.  Better your health, body composition and increase your performance.

The focus of this challenge, specifically, in addition to diet improvements will be intermittent fasting. The challenge will last 8 weeks and then we will retest the labs and review the changes and the health markers, body composition and performance benefits.

Join us to find out MORE!!!

Quote: 

"Incredible change happens in your life when you decide to take control of what you do have power over instead of craving control over what you don't." 

- Steve Maraboli

W.O.D. 1.29.20

Build to a Heavy 2 RM Power Clean
(touch and go)

then...

AMRAP in 10 Minutes:
8 Power Cleans (60% of your 2 RM)
8 Toes to Bar
8 Calories Row

Community Notes:
Join us on Saturday 2/1 at 11:00 AM for the KICK OFF of our 2020 Nutrition Challenge with Lecture and Presentation by Dr. Kevin Turner and Aimee Lyons.  Better your health, body composition and increase your performance.

The focus of this challenge, specifically, in addition to diet improvements will be intermittent fasting. The challenge will last 8 weeks and then we will retest the labs and review the changes and the health markers, body composition and performance benefits.

Join us to find out MORE!!!

Quote: 

"The four Cs as secret of my success-curiosity, confidence, courage and constancy." 

- Walt Disney

W.O.D. 1.28.20

5 Rounds for time of:
30 Burpees
100 ft DB Front Rack Walking Lunge (35/50#)

Community Note:
Bring your friends and family today for FREE!

Quote: 

"Life is more meaningful when you are always looking to grow and working toward a goal." 

- Les Brown

W.O.D. 1.27.20

For time:
10 Ring Muscle Ups
50 Double Unders
8 Ring Muscle Ups
40 Double Unders

6 Ring Muscle Ups
30 Double Unders

4 Ring Muscle Ups
20 Double Unders
2 Ring Muscle Ups
10 Double Unders

Community Notes:
Bring a friend for FREE tomorrow to all classes!
If they join, you will receive`1/2 off your monthly membership and they will too!

Quote: 

"Stop for a moment to appreciate the beauty of nature. Take time to simply breathe. And most of all, remember that there are no mistakes in life..." 

- Bob Ross

W.O.D. 1.26.20

Take 20 minutes to find your 20 Rep Max Back Squat

 then

EMOTM for 10 minutes
Odd: 6 Back Squats @ 80% of your 20 Rep Max
Even: 6 Heavy Dumbbell Push Press (athletes choice)

Good Luck to all the lifters competing in the Cold Iron Classic

10:15am: 

Mark Powell

Gordy Jamieson

12:30pm: 

Dana Hazard

Kristin Kennedy

Holly Grissom

Community Notes:
Join us today for KOP Barbell's Cold Iron Classic!
The Olympic lifting meet will take place all day today in the main space.
Spectators are FREE!

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

Quote: 

"If you want to succeed you should strike out on new paths, rather than travel the worn paths of accepted success."

- John D. Rockefeller

W.O.D. 1.25.20

3 Rounds for time of:
400 Meter Run
20 Chest to Bar Pull-ups
40 Dumbbell Snatch (35/50#)

Good Luck to all the lifters competing in the Cold Iron Classic this weekend!

8am: 

Jenna Kenny

Lyn Finnerty

Aimee Lyons

10:15am: 

Dan Faby

Community Notes:
Join us today and tomorrow for KOP Barbell's Cold Iron Classic/Old Folks Open!
The Olympic lifting meet will take place all day Saturday and Sunday in the main space.
Spectators are FREE!

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

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. 1.24.20

Split Jerk
1-1-1-1-1-1-1

Cash out:
AMRAP in 7 Minutes:
10 Split Jerks R/L alternating (50% of 1 RM)
30 Ab-mat Sit-ups

Good Luck to all the lifters competing in the Cold Iron Classic.

Community Notes:
Today's 5:30 and 6:30pm classes will be in the annex.
Please consider stopping by the main gym this evening to help the KOP Barbell team set up for this weekends Olympic lifting meet.

Join us this weekend for KOP Barbell's Cold Iron Classic/Old Folks Open!
The Olympic lifting meet will take place all day Saturday and Sunday in the main space.
Spectators are FREE!

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

Quote: 

"Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence."

- Helen Keller 

Cold Iron Classic and Old Folks Open

This weekend CrossFit KOP and KOP Barbell will host our annual winter meet: The Cold Iron Classic and Old Folks Open.

Sessions will start at 8a each day and run through 5p on Saturday and 2:30p on Sunday.
Spectators are free, so please stop in and wish our KOP lifters good luck and white lights!

Saturday @ 8a: 
Jenna Kenny
Lyn Finnerty
Aimee Lyons

Saturday @ 10:15a: 
Dan Faby

Sunday @ 10:15a:
Mark Powell
Gordy Jamieson

Sunday @ 12:30p: 
Dana Hazard
Kristin Kennedy
Holly Griscom

W.O.D. 1.23.20

For time:
30-20-10
Med-ball Cleans (20/30#)
Kettlebell Swings (35/53#)
Slam Balls (20/30#)
Burpee Box Jump Overs (20/24")
Push-ups

Community Notes:
Join us today and BRING A FRIEND FOR FREE!

Quote: 

"Failure will never overtake me if my determination to succeed is strong enough."

- Og Mandino