W.O.D. 9.1.21

 Back Squat 

7-7-7-7-7

Cash out:

For time:

25 Toes to Bar

50 Burpees

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

(time cap 10 minutes)

Quote:

 "Mountaintops inspire leaders but valleys mature them." 

— Winston Churchill

W.O.D. 8.31.21

 Take 15 minutes to build to a moderately heavy Power Snatch

then....

AMRAP in 12 Minutes:

2 Power Snatch (105/155#)

4 Power Cleans (105/155#)

60 Double Unders

Quote:

"What we know often blocks us from what we need to see." 

— Michael McKinney

Fall back into Fitness - ON-RAMP

Do you know anyone who's been wanting to get started with CrossFit but just needs a little push...now is the time!

Know any one who took a break from CrossFit, but just needs a little refresher to walk back in the door?

If so, it's time for an ON-RAMP, this class meets Thursdays 14th, 16th, 21st, 23st at 6:30 PM.

What's included?

4 Semi- Private fundamental sessions, 1 Month Unlimited and 1 InBody scan-- ONLY $150 (a $365 value!!)

CLICK HERE to sign up today!

W.O.D. 8.30.21

 For time:

10 Bar Muscle Ups

100 Air Squats

10 Bar Muscle Ups

100/75 Calories Row

Community Notes:

Our new Fall Schedule starts this week!

The weekly editions are Monday 9:30 AM, Monday-Thursday 6:30 PM daily!

The weekend editions are 7 AM Saturday (CrossFit kicked-up a notch) and 9 AM Sunday (Cardio).

We welcome our new coaches Marissa, Ben and Taylor to the schedule!

Quote:

“Never let success get to your head; never let failure get to your heart.” 

-Anonymous

W.O.D. 8.29.21

 

AT HOME WOD:

Max distance run in 20 Minutes:

Every 5 minutes STOP to perform 15 Burpees and 30 Air squats. 

Community Notes:

Our new FALL schedule begins on Monday 8/30, look for the following editions. 

M- F 6:30 PM, Monday 9:30 AM, Saturday 7:00 AM  (comp class) Sunday 9:00 AM (cardio class)

Join us on Monday 9/6 for a FREE FRIEND AND FAMILY Labor day Workout at 10 AM!

Quote:

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

-Dale Carnegie

W.O.D. 8.28.21

 Hang Power Clean and Jerk

3-3-3-3-3-3-3

Cash out:

Every Minute on the Minute for 7 Minutes:

Complete 10 Burpees

Quote:

“If it doesn’t challenge you, it won’t change you.”

 – Fred Devito

CrossFit KoP Updates

 CrossFit KoP UPDATES:

Fall is ALMOST HERE...but our fall schedule at CrossFit KoP begins next Monday 8/30. CLICK HERE to sign up for classes.

Some additions are 6:30 PM Monday -> Thurs 9:30 AM Monday 7:00 AM Saturday 9:00 AM Sunday

ALSO NOTE---->On Labor Day Monday 9/6 we will be running a FREE FRIENDS and FAMILY team workout at 10 AM. Make sure to sign up in MindBody, no experience necessary. 

CrossFit Kids ---> 10 AM Saturday session 6 years - 11 years begins on 9/18 and runs on the following dates 9/18, 9/25, 10/2, 10/23, 10/30, 11/6, 11/13, 11/20.

Classes on 9/11 and 9/12 will be held at the Lyons DEN! 555 w. Beidler Rd. KoP 

Barbells for Boobs fundraiser will be held on 10/7...don't forget to register and donate, we will be working on team shirts too!

Stay posted for details on our FIRST COMPETITION back 11/6, M/F teams, with the following divisions, RX, Scaled, Masters 40-50 and 50-60 years.

W.O.D. 8.27.21

 For time with a Partner:

150 Kettlebell Swings (35/53#)

1 Mile Run

150 Kettlebell Swings (35/53#)

*Run at the same time with your partner

Quote:

“Champions keep playing until they get it right.” 

– Billie Jean King

W.O.D. 8.26.21

 TEST DAY - RECORD RESULTS

"Barbara" 

 Five rounds, each for time of: 

20 Pull-ups 

30 Push-ups 

40 Sit-ups 

50 Squats 

 Rest precisely three minutes between each round. 

Record total time for all rounds including rest.

CLICK HERE to compare to (2.12.21)

CLICK HERE to compare to (5.19.21)

Quote:

“You have to expect things of yourself before you can do them.” 

 – Michael Jordan

W.O.D. 8.25.21

 For time:

20 ft Handstand Walk

30 GHD Sit-ups

40 Alternating Dumbbell Snatch (35/50#)

50 Dumbbell Push Press (35/50#)

40 Alternating Dumbbell Snatch (35/50#)

30 GHD Sit-ups

20 ft Handstand Walk 

Quote:

"The only way to prove that you're a good sport is to lose."

- Ernie Banks

W.O.D. 8.24.21

 Overhead Squat 

1-1-1-1-1-1-1

Cash out:

3 Rounds for time of:

10 Overhead Squats (95/135#)

50 Double Unders

Quote:

“A trophy carries dust. Memories last forever.” 

– Mary Lou Retton

W.O.D. 8.23.21

 AMRAP in 15 Minutes:

6...9...12...15... reps of:

Calorie Row

Wallballs (14/20 to 9/10 ft)

Cash out: 

SKILL TEST - RECORD RESULTS

Max Calories on the Air Bike in 1 Minute

Quote:

“Only he who can see the invisible can do the impossible.” 

– Frank L. Gaines

NEW FALL SCHEDULE

 

Join us for our new fall schedule, it starts on 8/30!!!

W.O.D. 8.22.21

 CARDIO AT HOME!

3 Rounds for time of:

500 Meter Row or 120 Double Unders

400 Meter Run 

Rest 3:00

Quote:

"What poison is to food, self-pity is to life."

- Oliver C Wilson

W.O.D. 8.21.21

AMRAP in 20 Minutes:

2 Rope Climbs 15ft 

20 Alternating Single Leg Squats 

40 Double Unders

 Quote:

"If men could regard the events of their own lives with more open minds they would frequently discover that they did not really desire the things they failed to obtain."

-Andre Maurois

W.O.D. 8.20.21

 Bench Press

5-5-5-5-5

* in between sets complete 10 Strict Pull-ups and 10 Step-ups 25/30#

Quote:

"To exist is to change, to change is to mature, to mature is to go on creating oneself endlessly."

-Henri Bergson

W.O.D. 8.19.21

7 Rounds for time of:

2 Ring Muscle Ups

4 Wall Walks

8 Power Cleans (95/135#)

12 Back Squats (95/135#)

Quote:

"Maybe one day we will be glad to remember even these hardships."

-Virgil 

W.O.D. 8.18.21

 Split Jerk

5-5-3-3-3-1-1-1-1

 

AMRAP in 10 Minutes:

10 Dumbbell Hang Power Cleans (35/50#)

10 Push-ups on Dumbbells

Quote:

"Vision is the art of seeing things invisible."

-Jonathan Swift

THE NEW FALL SCHEDULE STARTS 8/30

 

Join us for some NEW FALL classes to expand our current schedule. 

W.O.D. 8.17.21

 AMRAP in 5 Minutes:

21/15 Calories Row

21Toes to Bar

21 Thrusters (65/95#)

REST 5:00

AMRAP in 5 Minutes:

15/12 Calories Row

15 Toes to Bar

15 Thrusters (75/115#)

REST 5:00

AMRAP in 5 Minutes:

9/6 Calories Row

9 Toes to Bar

9 Thrusters (95/135#)

Quote:

"There is a boundary to men's passions when they act from feelings; but non when they are under the influence of imagination. 

- Edmund Burke

Fall CrossFit Kids is BACK

 

Our CrossFit Kids Program is BACK for the FALL!! 

Ages 6-11, Saturday 10 AM, begins September 9/18  and runs for 8 weeks (excluding 10/9 and 10/16). 

 No experience necessary, $20 drop in or $135 for 8 weeks. Tell a Friend, first class is free. Scholarship spots available too! 

 We specialize in constant variety, functional fitness and of course FUN!!! While including scaled down versions of adult skill training and workouts, CrossFit Kids also focuses on fun to get kids excited about exercising.

W.O.D. 8.16.21

TEST DAY - RECORD RESULTS

3 RM Deadlift

CLICK HERE to compare to (2.11.21)

CLICK HEREto compare to (5.21.21) 

Cash out:

20/30 Calories Air Bike

120 Double Unders

20/30 Calories Air Bike

*EMOM complete 7 Deadlifts (135/185#)

(Time cap 10 Minutes)

 Quote:

Why not go out on a limb? Isn't that where the fruit is?

- Frank Scully

Barbells for Boobs

Do you know what Barbells for Boobs is????

Barbells for Boobs is an organization dedicated to the early detection of breast cancer, with an emphasis on women and men under the age of 40. All funding efforts support the much needed detection services in local communities across the country.

In 2010 we hosted one of the first Barbells for Boobs fundraising workouts and raised over $4,100! This year, 10 + years later we are even more excited to be hosting this event again in ALL classes on October 7th, 2021. The founder of the organization Zionna will also be visiting on this day along with her team!

CLICK HERE to checkout the 2010 event!

Want to help support this cause??

Use this link https://campaign.forboobs.org/crossfitkop or CLICK HERE  to donate to our event page and support (or join) the fundraiser, we have a goal of $5000! And show up on 10/7 for the workout!

W.O.D. 8.15.21

AT HOME WOD:

For time:

10-9-8-7-6-5-4-3-2-1

Dumbbell Man Makers 

(one push-up, row pull right, push up, row pull left, power clean, push press)

* in-between each set 50 ft bear crawl.

 Quote:

The error of the past is the success of the future. A mistake is evidence that someone tried to do something. 

- Anon.

W.O.D. 8.14.21

Congratulations to our 2021 winners Sean F and Jamie S!!!

King and Queen of Prussia 

Join us TODAY from 9 AM to 3 PM for this members ONLY competition. 

Spectators and friends are welcome!

 Quote:

Life is not life unless you make mistakes. 

- Joan Collins

King and Queen of Prussia 2021

 

Kop-ers, your King and Queen heats for Saturday the 14th are listed above!

We are super excited. The day is finally here.

We are looking forward to a fun day of competition, we will provide you with fitness, food, drinks and cookies too!!! Spectators and last minute additions are welcome.

W.O.D. 8.13.21

3 Rounds for time of:

500 Meter Row

30 Slamballs (20/30#)

30 Box Jumps (20/24")

Community Notes:

Join us tomorrow for the King and Queen of Prussia from 9AM- 3PM to cheer on your favorite members.

This internal competition is open and available to all members, last minute sign ups are welcome too. 

There will be no regular classes on Saturday. 

 Quote:

Those who never retract their opinions love themselves more than they love the truth. 

- Joseph Joubert

W.O.D. 8.12.21

AMRAP in 15 Minutes: 

200 Meter Farmers Carry 

50 Double Unders

100 ft Single Arm Dumbbell OH Walking Lunge - (50 ft R/ 50 ft L)

(Ladies 25# Dumbbells / Gentlemen #35 Dumbbells)

 Quote:

Whatever you do, do it with intelligence, and keep the end in view. 

- Thomas Kempis

W.O.D. 8.11.21

TEST DAY RECORD RESULTS

3 RM Front Squat

Cash out:

AMRAP in 7 Minutes:

10 Front Squats 

10/15 Calories Air Bike

(use 50% of your 3 RM Front Squat for the cash out)

CLICK HERE to compare to 2.5.21

 CLICK HERE to compare to 5.6.21

Community Notes:

Join us THIS SATURDAY 8/14 for the King and Queen of Prussia from 9AM- 3PM to cheer on your friends! There will be NO regular class this Saturday. 

This internal competition is open and available to all members, last minute sign ups are welcome too. 

 Quote:

Trouble, like the hill ahead, straightens out when you advance upon it.

- Marcelene Cox

W.O.D. 8.10.21

TEST DAY - RECORD RESULTS

Isa- Grace

30 Power Snatch (95/135#)

30 Clean and Jerks (95/135#)

CLICK HERE to compare to  (2.26.21) 

CLICK HERE to compare to (5.13.21)

Rest 5:00 

take 15 Minutes to....

Build to a HEAVY Power Snatch OR Clean and Jerk (athletes choice) 

 Quote:

Victory belongs to the most persevering.

- Napoleon Bonaparte