6.30.2020

W.O.D. 7.1.20



Zoom with us!
(6am)
https://us04web.zoom.us/j/808492185
Meeting ID: 808 492 185 
(12pm)
Use: https://us04web.zoom.us/j/583839611
Meeting ID: 583 839 611


Join us at the gym TODAY (9:30 AM, 12 PM, 1 PM-Masters and 4:30/5:30 PM) for our "Soft Opening" and beginning of our "Welcome Back Week" - FREE for anyone!

For time:
30-20-10 Reps of:
MedBall Cleans 20/30#
Push Jerks (75/115#)
Burpee Box Jump Over 20/24"

Cash out:
400 Meter Farmers Carry (AHAP)

Quote: 
“When I dare to be powerful – to use my strength in the service of my vision, then it becomes less and less important whether I am afraid.” 
- Audre Lorde

6.29.2020

W.O.D. 6.30.20











Zoom with us!
(7am)
https://us04web.zoom.us/j/160090563 
Meeting ID: 160 090 563
(12pm)
https://us02web.zoom.us/j/85139160272
Meeting ID: 851 3916 0272
(Masters-1pm)
link https://us04web.zoom.us/j/538834397
Meeting ID: 538 834 397


Join us at the gym TODAY (12 PM and 4:30/5:30 PM) for our "Soft Opening" and beginning of our "Welcome Back Week" - FREE for anyone!

For total rounds and reps:
AMRAP in 10 Minutes
30 Double Unders
10 Hang Power Snatch (65/95#)
10 Overhead Squats (65/95#)

REST 2:00

AMRAP in 10 Minutes
7 Pull-ups
7/10 Calories Air Bike

Quote: 
“The first step toward success is taken when you refuse to be a captive of the environment in which you first find yourself.” 
- Mark Caine

6.28.2020

W.O.D. 6.29.20




6 AM Strong! With 100% compliance on signing up and sanitized standards!!!!
Keep it up team, I'm so excited to see you all back!



Check out our offerings on ZOOM today!!!
(6am)
https://us04web.zoom.us/j/808492185
Meeting ID: 808 492 185
(12pm)
Use: https://us04web.zoom.us/j/583839611
Meeting ID: 583 839 611

We have entered the GREEN Phase!

Join us at the gym TODAY (6 AM and 4:30/5:30 PM) for our "Soft Opening" and beginning of our "Welcome Back Week" - FREE for anyone!

For time:
3-9-15-21-15-9-3
Deadlift (135/205#)
Box Jump (20/24")
Calories Row

Cash out:
For quality...
2 Rounds
1:00 Minute GHD Sit-ups
1:00 Hip Extensions
1:00 Pull-up

Quote: 
“The key that unlocks energy is desire. It's also the key to a long and interesting life. If we expect to create any drive, any real force within ourselves, we have to get excited.” 
- Earl Nightingale




6.27.2020

W.O.D. 6.28.20


For total Reps:

AMRAP in 10 Minutes:
10 Shoulder to Overhead (75/115#)
15 Burpees over bar

Rest 2:00

AMRAP in 10 Minutes:
10 Toes to Bar
15 Wallballs

Cash out:
8 Intervals
:20 Shoulder Taps (Plank or Inverted)
:10 Rest

We have entered the GREEN Phase!

Join us at the gym TODAY (9 AM 11 AM) for our "Soft Opening" and beginning of our "Welcome Back Week" - FREE for anyone!

6.26.2020

W.O.D. 6.27.20

We have entered the GREEN Phase!

Join us at the gym TODAY (9 AM and 11 AM) for our "Soft Opening" and the start of our "Welcome Back Week" - FREE for anyone!





3 Rounds for time of:
Run 800 Meters
50 Alternating Dumbbell Snatch (35/50#)
50 Air Squats

Cash out:
3 Rounds
20 Lateral Hops over Dumbbell
15 Push-ups


Quote: 
“Nobody else can take you to the place you want to end up. You have to get there yourself.” 
- Tia-Clair Toomey

6.25.2020

W.O.D. 6.26.20





JOIN US TODAY AT 6AM or NOON ON ZOOM
(6am)
https://us04web.zoom.us/j/808492185
Meeting ID: 808 492 185
(12pm)
Use: https://us04web.zoom.us/j/583839611 
Meeting ID: 583 839 611

We are going GREEN tomorrow, let's get back to the box at 9AM or 11 AM

Day 106 Quarantine

Strength
Deadlift
10-10-10-10-10

Metcon:
AMRAP in 12 Minutes
12 Wallballs or Squat Thrust
12 Deadlifts @ (80% of 10 RM)
12 Box Jumps to Tuck Jumps

Cash out:
4 Rounds
:30 Bench Dips
:30 Bicep Curls

Quote: 
“I can be changed by what happens to me. But I refuse to be reduced by it.” 
- Maya Angelou

Check out or "Welcome Back" Week--FREE for you and FRIENDS


Welcome Back Week

Join us at the GYM for our "Welcome Back Week"
FREE for you and a FRIEND


Make sure to SIGN up on MINDBODY


CLICK HERE for the FULL class schedule.

READ the instructions below to CREATE OR ACTIVATE YOUR MINDBODY ACCOUNT:
1) Click on the Mindbody Logo on the right hand side of the wod blog that says "sign up for class here"
2) Click on "Create an account"
3) Enter your email and fill out the information requested to create an account. (If you are already in our system you will get the message:This email address is already in use. Please log in or create a new password. In that case enter your email into the sign in box and click "need new password", then follow the prompts.)

HOW TO SIGN UP FOR CLASS:
1) Please sign up for class at least one hour before the class starts by going to clients.mindbodyonline.com/classic/admhome?studioid=7174 or click on the Mindbody Logo on the right hand side of the wod blog that says "sign up for class here"
2) Sign in with your email and password.
3) Click on "class schedule"
4) Once you find the class you want to sign up for click on "sign up now" next to the class you want to take and follow the prompts to make your reservation. If the class is full you will be prompted to join the waitlist for the class and will be notified if a spot opens up (make sure email and/or text are checked off on your profile ("my info" tab) to receive communications.)

HOW TO CANCEL CLASS RESERVATION
1) As soon as you know you will not be able to attend class; go to clients.mindbodyonline.com/classic/admhome?studioid=7174 or click on the Mindbody Logo on the right hand side of the wod blog that says "sign up for class here"
2) Sign in with your email and password.
2) Click on "my schedule"
3) Click on "cancel" next to the class reservation you want to cancel. If you have any issues accessing your account or class reservations please reach out to us at crossfitkop@gmail.com

Don't Forget to Check out our GREEN PHASE SAFETY STEPS!


CrossFit Teens are Back!



Did you hear CrossFit king of Prussia is opening soon? We are! We wanted to give you an update on the status of our kids programs.
Our adult classes will begin to reopen this upcoming week. Along with that we are offering free Teens classes on Wednesday, July 1st and Monday July 6th at 3:30pm. Teens classes will follow the same precautions as our adult classes, please check out our safety steps!
We have yet to determine when a regular kids schedule will return; especially for our younger kids. We will let you know as soon as we do!

In the meantime our zoom kids classes continue. Join us at 2pm on Monday and Wednesdays (6-12yrs) and Tuesday’s at 2pm (12yrs+).
If you need more information or want to register for our welcome back teens classes or zoom classes DM us or email coachstephvincent@gmail.com.

6.24.2020

W.O.D. 6.25.20




Join us for our ZOOM Classes today at 7:00 am, 12pm, 1:00 Masters!

(7am) 
https://us04web.zoom.us/j/160090563
Meeting ID: 160 090 563
(12pm)
https://us02web.zoom.us/j/85139160272
Meeting ID: 851 3916 0272
(Masters)
https://us04web.zoom.us/j/538834397
Meeting ID: 538 834 397

or OUTDOORS at 4:30 or 5:30pm

Day 105 Quarantine

7 Rounds for time of:
5 Devils Press
10 Pull-ups
15 Overhead Plate Lunge
20 Double Unders

Cash out:
4 Rounds
30 Sit-ups
:30 Hollow Hold

Quote: 
“I don't believe you have to be better than everybody else. I believe you have to be better than you ever thought you could be.” 
- Ken Venturi

6.23.2020

W.O.D. 6.24.20





Check out our offerings on ZOOM today!!! 
JOIN US TODAY AT 6:00 am, NOON !

(6am)
https://us04web.zoom.us/j/808492185
Meeting ID: 808 492 185 
(12pm)
Use: https://us04web.zoom.us/j/583839611
Meeting ID: 583 839 611

or OUTDOORS at 4:30 pm

Day 104 Quarantine

Strength:
Power Clean
2-2-2-2-2

Metcon:
3 Rounds for time of:
Run 500 Meters (2:00 Cardio)
9 Front Squats (75/115)
15 Power Cleans (75/115)
21 Push-ups

Cash out:
:20 Reverse Burpee
:10 Hollow Hold

Quote: 
“As we express our gratitude, we must never forget that the highest appreciation is not utter words, but to live by them”
 - John F. Kennedy

Green Phase Standards and Procedures



Safety tips and standards for the GREEN PHASE at CrossFit KOP. We are so excited to start welcoming you all back into the gym for some fun and fitness WITH FRIENDS. Stay tuned for our Welcome Back Week class schedule
 ✅ maintain your distance 
 ✅ wash your hands before and after training
 ✅ wipe down all equipment and gear
 ✅ be sure to register via mindbody to reserve your space. Spots are limited. 

6.22.2020

W.O.D. 6.23.20



Check out our Zoom Offerings today at 7am, 12pm, Masters 1pm

(7am)
https://us04web.zoom.us/j/160090563 
Meeting ID: 160 090 563
(12pm)
https://us02web.zoom.us/j/85139160272
Meeting ID: 851 3916 0272
(Masters)
link https://us04web.zoom.us/j/538834397
Meeting ID: 538 834 397

or OUTDOORS at 4:30 or 5:30pm

Day 103 Quarantine

AMRAP in 8:00 Minutes
30 Double Unders
10 Dumbbell Hang Power Clean and Jerks

Rest 2:00

AMRAP in 8:00 Minutes
30 Goblet Squats
15 Kettlebell Swings

Cash out:
2 Rounds:
:20 Forward Lunge
:10 Rest
:20 Backwards Lunge
:10 Rest
:20 Jumping Lunge
:10 Rest
:20 Weighted Lunge

Quote: 
“Do what you can, with what you have, where you are.” 
- Theodore Roosevelt

6.21.2020

W.O.D. 6.22.20



Check out our offerings on ZOOM today!!!

JOIN US TODAY AT 6am or NOON
(6am)
https://us04web.zoom.us/j/808492185
Meeting ID: 808 492 185
(12pm)
Use: https://us04web.zoom.us/j/583839611
Meeting ID: 583 839 611

or OUTDOORS at 4:30pm

Day 102 Quarantine

5 - 2 Minute Rounds
20 Dumbbell box step-ups
Max Reps Dumbbell Push Press

Rest 2:00 between rounds

(for total reps each round)

Cash out:
2 Rounds
:30 Mountain Climbers
:30 Low Plank
:30 V-up
:30 High Plank

Quote: 
“Success is what happens after you've survived all your mistakes.” 
- Anora Lee

6.20.2020

W.O.D. 6.21.20



Day 101 Quarantine:
Warm up:
3 rounds
20 single under
10 Pistol
10 Step- up
10 Air squat

On a 16:00 running clock:
2 Rounds of:
2 Minutes of Double Unders
Tabata Pistols
(8-:20/:10 Intervals)
2:00 Box Jump or Tuck Jump

Cash out:
5 Minute AMRAP of:
Manmaker
Push-up
Renegade Row (R)
Renegade Row (L)
Squat Clean Thruster


Quote:
 “If you don’t pay appropriate attention to what has your attention, it will take more of your attention than it deserves.”
 – David Allen

6.19.2020

W.O.D. 6.20.20



IT'S DAY 100 of Quarantine!
Join us at the Lyons Den at 11am for a Surprise Outdoor WOD

or

Try this one at home...
Warm- Up:
2 Rounds
10 Push Ups
6 Spiderman stretch + opening
5r/ 5l Shoulder Press
8r/ 8l Split Squat

5 Rounds for time of:
20 Weighted Lunge
8 Burpees
20 Weighted Lunge
16 Dumbbell Snatch (alternating)

Cash out:
4 Rounds
15 Single Leg Deadlift (R)
15 Single Leg Deadlift (L)
1:00 Minute High Plank

Quote: 
“Just one small positive thought in the morning can change your whole day.” 
– Dalai Lama