W.O.D. 12.1.20

                                 

             

 Join us on ZOOM! 

7AM

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Meeting ID:826211138960

  12pm

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Meeting ID:88548453602

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"The Chief" 

 Max rounds in 3 minutes of: 

3 Power cleans (95/135#)

6 Push-ups 

9 Squats 

 Rest 1 minute. 

Repeat for a total of 5 cycles. 

Record total Rounds.

  CLICK HERE to compare to 3.6.19

 Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country. 

 ADVENT DAY 1: 

Row Sprints: Max time for each distance 100m, 250m, or 500m 

(Male/Female winner for each distance chosen)

Quote: 

“We delight in the beauty of the butterfly, but rarely admit the changes it has gone through to achieve that beauty.” 

― Maya Angelou

ADVENT 2020

 

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 8 PM the night before along with the WOD. You will have from 6AM until the new challenge posts at 8PM 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. 

 

The raffle winners will be drawn at the end of the Month!

 

Prizes include:

1 hour Personal Training Session with your Favorite CFKoP Coach 

A basket of merch from the CFKoP store 

 A photo-shoot with Ryan Samson Photography

Wine and Spirits Basket

$25 to United Mettle

...and more

W.O.D. 11.30.20

                                           

Join us on ZOOM! 

12pm

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4 Rounds for time of:

21 Wallballs (14/20 to 9/10ft)

18 Pull-ups

15 Kettlebell Swings (35/53#)

12 Handstand Push-ups

Quote: 

 “Do one thing every day that scares you.” 

― Eleanor Roosevelt

W.O.D. 11.29.20

                                            

                                              

Five -- 3:00 Rounds of:

20 Burpees

Max Rep Dumbbell Clean and Jerks

Rest 1:00

(record total reps for each round)

Quote: 

“Limitations live only in our minds. But if we use our imaginations, our possibilities become limitless.”

 – Jamie Paolinetti

W.O.D. 11.28.20

                                         

                                             

For time:

20 Double Unders

10 Squat Snatch (75/115#)

40 Double Unders

8 Squat Snatch (95/135#)

60 Double Unders

6 Squat Snatch (105/155#)

80 Double Unders

4 Squat Snatch (115/165#)

100 Double Unders

2 Squat Snatch (125/185#)

Quote:

 “Do not wait; the time will never be ‘just right.’ Start where you stand, and work with whatever tools you may have at your command, and better tools will be found as you go along.”

 – George Herbert

W.O.D. 11.27.20

For Time:

10 K Row

Join us at 8:00 AM, 9:30 or Noon!

Quote: 

“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.” 

– George Lorimer

W.O.D. 11.26.20

8:00 AM FREE FRIENDS and FAMILY GO-NUTS for DONUTS Workout!

Teams of 4 will accumulate total points (reps)...

As Many Reps as Possible in 30 Minutes:

1 Point Exercises:

Air Squat

Push-up

Walking Lunge

Sit-up

2 Point Exercises:

Air Bike Calories

Burpees

Weighted DB Box Step over

Box Jump

5 Point Exercises:

Cargo Net Climb

Bar Muscle Up

Ring Muscle Up

Bonus!!!!

Donuts...depending on the filling, size and quantity will also have a 1, 2, 5 or even 10 point value. 

Quote: 

“Develop success from failures. Discouragement and failure are two of the surest stepping stones to success.” 

– Dale Carnegie

W.O.D. 11.25.20

                                            

                                               

Join us on ZOOM! 

12pm

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Meeting ID:88548453602

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For time:

30 Calories Row

30 Kettlebell Swings (53/70#)

30 Pull-ups

30 Slamballs (20/30#)

30 Burpee Box Jump (20/24")

30 Alternating Dumbbell Snatch (35/53#)

30 DB Front Rack Walking Lunge (35/50#)

30 Ab-Mat Sit-ups

30 Dumbbell Thrusters (35/50#)

Quote: 

“A successful man is one who can lay a firm foundation with the bricks others have thrown at him.” 

– David Brinkley

W.O.D. 11.24.20

                                         

 Join us on ZOOM! 

7AM

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Meeting ID:826211138960

  12pm

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Meeting ID:88548453602

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AMRAP in 10 Minutes:

10 Strict Handstand Push-ups

30 Double Unders

Rest 3:00

AMRAP in 10 Minutes:

12/15 Calories Air Bike

30 Wallballs 14/20# to 9/10 ft

(record total rounds and reps for each AMRAP)

Quote: 

“You measure the size of the accomplishment by the obstacles you had to overcome to reach your goals.” – Booker T. Washington

W.O.D. 11.23.20

                                    

                                         

Join us on ZOOM! 

12pm

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Meeting ID:88548453602

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Clean + Front Squat + Jerk

1-1-1-1-1-1

Cash out:

AMRAP in 8 Minutes:

(ladder up)

3-6-9-12.... etc.

Clean and Jerk (95/135#)

Chest to Bar Pull-up

Quote:

 “To accomplish great things, we must not only act, but also dream, not only plan, but also believe.” 

– Anatole France

W.O.D. 11.22.20

AT HOME WOD: 

Five - 3:00 Rounds:

35 Double unders

5 Burpees over Dumbbell

Max Devil's Press

(record total number of Devil's Press each round)

Quote: 

"Maturity is achieved when a person postpones immediate pleasures for long-term values." 

Joshua L. Liebman

W.O.D. 11.21.20

Minutes 0:00-9:00 

Run 800 Meters

Build to a 5 RM Front Squat

(record total weight)

Minutes 9:00-14:00

Run 400 Meters

Max Rope climbs

(record total rope climbs)

Minutes 14:00-23:00

Run 800 Meters

Build to a 3 RM Front Squat

(record total weight)

Quote: 

"You don’t have to see the whole staircase, just take the first step." 

Martin Luther King, Jr.

W.O.D. 11.20.20

Join us on ZOOM! 

12pm

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Meeting ID:88548453602

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AMRAP in 10 Minutes:

12 Toes to Bar

12 Power Snatch (75/115#)

Rest 3:00 Minutes

AMRAP in 10 Minutes:

15 GHD Sit-up

15 Hip Extensions

25ft Foot handstand Walk

Quote: 

“A problem is a chance for you to do your best.” 

– Duke Ellington

W.O.D. 11.19.20

                                                                                                                                                          

Join us on ZOOM! 

7AM

https://us02web.zoom.us/j/82621113890

Meeting ID:826211138960

12pm

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Meeting ID:88548453602

zoom password 321go

Choose your own Adventure:

For time:

Accumulate 200 Calories on the Ski, Bike, Row or Air Runner

**Every 3:00 (including the start) complete 20 Walking Lunges**

** You can vary the cardio equipment or maintain the same throughout**

Quote:

 “A powerful attitude awakens inner strength, energy, motivation, and initiative.” 

– Remez Sasson

Holiday Toy Drive

                                                         

Usually during the Holiday Season we adopt a family and purchase gifts for each of the kids according to their list. This year, due to the circumstances, the Adopt a Family program is a little different. 

They are asking primarily for gift cards (or E- Gift cards printed) as well as generic presents to have a bigger toy drive on December 18th. 

They have asked us to gather our contributions by DECEMBER 11th. 

Below is a list of ways you can contribute. All gifts can go in the babysitting room when you bring them in.. 

We have made an excel doc to gather names of our contributors as well as vary the gifts purchased! Please reach out to Jenna for more questions. 

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 drop off in the babysitting room by December 10th. 

 2) CLICK HERE to buy a gift directly from Amazon on our "Adopt a family" wish list and you can send it directly to the gym.

 3) Buy a Visa or Target gift card and bring it the gym by December 10th

4) Mail or drop off your present at 

Montgomery County Human Services Center

1430 Dekalb St, Norristown, PA 19404

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!

W.O.D. 11.18.20

Join us on ZOOM! 

12pm

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Meeting ID:88548453602

zoom password 321go

For time:

90 Double Unders

9 Ring Muscle Ups

9 Push Jerks (125/185#)

80 Double Unders

8 Ring Muscle Ups

8 Push Jerks (125/185#)

70 Double Unders

7 Ring Muscle Ups

7 Push Jerks (125/185#)

Quote:

“Surround yourself with the dreamers, and the doers, the believers, and thinkers, but most of all, surround yourself with those who see the greatness within you, even when you don’t see it yourself.”

 – Edmund Lee

W.O.D. 11.17.20

 Join us on ZOOM! 

7AM

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Meeting ID:826211138960

  12pm

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Meeting ID:88548453602

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 Thruster 

1-1-1-1-1-1

Cash out:

3 Rounds for time of:

15 Thrusters (65/95#)

15 Burpees

Quote:

“Optimism is the most important human trait, because it allows us to evolve our ideas, to improve our situation, and to hope for a better tomorrow.” 

– Seth Godin

W.O.D. 11.16.20

Join us on ZOOM! 

12pm

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On Sept. 15, 2020, CrossFit Kids Seminar Staff Flowmaster Kelly Brown passed away after a courageous five-year battle with ovarian cancer. She was 44. Brown is survived by her husband, John, and their two children, a 14-year-old son and 11-year-old daughter. Kelly and John started their CrossFit journey in 2006 and opened CrossFit Agoge in 2007. In 2010, she became a member of the CrossFit Kids Seminar Staff. An incredible wife, mother, teacher, coach, affiliate owner, and friend, Kelly contributed much to all whose lives she touched. She will be deeply missed by all who had the privilege of knowing her.

Kelly Brown 

5 rounds for time of: 

Row 440 m 

10 box jumps 

10 deadlifts 

10 wall-ball shots 

♀ 20-lb. ball to 9 ft., 185-lb. DL, 24-in. box 

♂ 30-lb. ball to 10 ft., 275-lb. DL, 30-in. box 

Quote: 

“The greatest discovery of all time is that a person can change his future by merely changing his attitude.” – Oprah Winfrey

W.O.D. 11.15.20

4 Rounds for time of:
500 Meter Run
15 Front Squats (75/115#) or Dumbbells (35/50#)
50 ft Farmers Carry (object/s of your choice)

Quote:

“It’s a funny thing about life, once you begin to take note of the things you are grateful for, you begin to lose sight of the things that you lack.”

 – Germany Kent

W.O.D. 11.14.20

AMRAP in 15 Minutes:
10 Air Squats
10 Dumbbell Snatch (Right) (35/50#)
10 Push-ups
10 Dumbbell Snatch (Left) (35/53) 
10 Box Jumps (20/24")

Community Notes:
All classes TODAY, 11/14 will be held at the Lyons Den, meet at 555 W. Beidler Road in KOP for the 9 AM and 11 AM classes. 

Quote:

“When you are joyful, when you say yes to life and have fun and project positivity all around you, you become a sun in the center of every constellation, and people want to be near you.” 

– Shannon L. Alder

COMMUNITY UPDATES

COMMUNITY UPDATES!!!! 

Classes this weekend on Saturday 11/14, 9:00 and 11:00 AM are at the Lyons Den (555 W Beidler Road) with Coach Jenna Kenny. 

And don't forget to mark your calendars for our GO NUTS for DONUTS on Thanksgiving. 11/26 at 8:00 AM (this is FREE and FUN for friends and family of members-- any skill level is welcome) Can you eat more donuts than Ben Berry???? 

The day after Thanksgiving 11/27 we will be rowing a 10 K! Make sure to sign up online. Times available 8:00 AM, 9:30 AM, Noon. 

Brian Haines in conjunction with the Wounded Warrior Project (who honors and empowers wounded warriors) is sponsoring a Carry Forward "virtual" 5 K. CLICK HERE here to register and donate. You can walk, run, bike or row this...and Carry it forward by carrying a flag to show support and patriotism, carry a weight to represent the responsibility veterans carry or carry another person to symbolize one warrior carrying another. What a better time than the day after Thanksgiving to complete this.

W.O.D. 11.13.20

 

Join us on ZOOM! 

12pm

https://us02web.zoom.us/j/88548453602

Meeting ID:88548453602

zoom password 321go

 AMRAP in 30 Minutes:
15 Hang Power Cleans (95/135#)
15 Bar Facing Burpees
750 Meter Row
15 Sumo-deadlift High Pulls (35/53#) KB
15 Ring Dips

Community Notes:
Join us tomorrow 11/14 at the Lyons Den for the 9 and 11 AM classes!

Quote: 

“Cultivate an optimistic mind, use your imagination, always consider alternatives, and dare to believe that you can make possible what others think is impossible.” 

– Rodolfo Costa

W.O.D. 11.12.20

Join us on ZOOM! 

7AM

https://us02web.zoom.us/j/82621113890

Meeting ID:826211138960

12pm

https://us02web.zoom.us/j/88548453602

Meeting ID:88548453602

zoom password 321go

 "Lynne"
5 Rounds for Max Reps of:
Body Weight Bench Press
Pull-ups
**no rest after Bench Press go right into the Pull-ups
**rest as long as you want between rounds

Community Notes:
Join us this Saturday, 11/14 at the Lyons Den for the 9 and 11 AM classes!

Quote:

 “The only place where your dreams become impossible is in your own thinking,” 

– Robert H Shuller