11.1.22

For time:

20 Single Arm Dumbbell Overhead Squats (35/50#)

15 Burpees

20 Thrusters (75/115#)

40 Toes to Bar

20 Dumbbell Thrusters (35/50#)

15 Burpees

20 Overhead Squats (75/115#)

Quote: 

“Take one step in the direction of your dreams and watch the Universe perform miracles to help you.” 

—Alexandra Domelle

10.31.22

TEST DAY- RECORD RESULTS

Timed 500 Meter Row

then...

For time:

30-20-10 reps of:

Chest to Bar Pull-ups

Calorie Row

Single Arm Dumbbell Hang Power Clean and Jerk (35/50#)

(complete 5 reps on each side before switching)

Quote: 

“When times are good, be grateful, and when times are tough, be graceful.” —Dustin Poirier

10.30.22

CARDIO SUNDAY!

3 Rounds for time:

300 M Run

:30 seconds rest

200 M Run

:30 seconds rest

100 M Run 

:30 rest

Lifting

12 Minute to build to heavy power clean

Every :90 x 8

1 power clean 1 full clean

Quote: 

“Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do, so throw off the bowlines, sail away from safe harbour, catch the trade winds in your sails. Explore, dream, discover.” – Mark Twain

10.29.22

WOLVERINE 

 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

or...

GRAB A PARTNER and complete the work together!

Community Notes:

Join us TODAY for our Annual Halloween Bash and house workout, the WOLVERINE at 9 AM! 

Take on our "House WOD" Wolverine, Partner Wolverine or the Wolverine Club. FESTIVITIES will begin at 9:00 AM. Wear your costume to the WOD! 

CF Kids "Halloween WOD" to follow at 10:15 AM

Quote: 

“We must have perseverance and above all confidence in ourselves. We must believe that we are gifted for something and that this thing must be attained.” – Marie Curie

10.28.22

5 rounds, each for time, of: 

Row 750 meters 

Rest 3 minutes 

Score is the interval time for each row!

Quote: 

 “It’s important to take the initiative. We cannot wait around for anyone else to come and do it.” – Malala Yousafzai

10.27.22

Sumodeadlift 

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

Cash out:

30 Burpees to a Target (8ft/10ft)

Community Notes:

Friday is our last 'Bring a friend for FREE" Day in October (10/28)- Make sure to grab a friend and come to any class!!

Saturday 10/29 at 9 AM is our house WOD the "WOLVERINE" Come in costume and be ready for a 

"Super, Sit-up, Spooky, Seasonal" workout!

Quote: 

“Most of the things worth doing in the world had been declared impossible before they were done.”

 – Louis D. Brandeis

10.26.22

 TEST DAY - RECORD RESULTS

"Fran" 

21-15-9 reps for time:

Thrusters (65/95#)

Pull-ups

Rest 5:00 

Build to a HEAVY 10 RM Thruster

(record total load)

CLICK HERE to compare to 2.18.22

CLICK HERE to compare to 6.28.22

Community Notes:

Tomorrow is our last 'Bring a friend for FREE" Day in October (10/28)- Make sure to grab a friend and come to any class!!

Saturday 10/29 at 9 AM is our house WOD the "WOLVERINE" Come in costume and be ready for a 

"Super Sit-up Spooky" Wod!

Quote: 

“Too many of us are not living our dreams because we are living our fears.” – Les Brown

10.25.22

AMRAP in 20 Minutes:

50 Double Unders

400 Meter Run

30 Dumbbell Snatch (35/50#)

20 Pistols (alternating)

10 Dumbbell Burpee Step Over (35/50#) (20/24")

(*use a single Dumbbell for the Snatch and DB Burpee Box Step Over)

Quote: 

“I have been impressed with the urgency of doing. Knowing is not enough; we must apply. Being willing is not enough; we must do.” – Leonardo da Vinci

10.24.22

TEST DAY- RECORD RESULTS

"Gwen" 

 Clean and Jerk 

15-12-9 reps 

'Touch and go' at floor only. 

Even a re-grip off the floor is a foul. 

No dumping. Use the same load for each set. 

Rest as needed between sets.

Score will be the total load used.

CLICK HERE to compare to 2.3.22

CLICK HERE to compare to 6.13.22

CLICK HERE to compare to 2019 results

Cash out:

3 Rounds for skill...

1:00 Sandbag carry

1:00 Sandbag ground to Over the Shoulder

1:00 Toe to Bar

Quote: 

“In my experience, there is only one motivation, and that is desire. No reasons or principle contain it or stand against it.” – Jane Smiley

10.23.22

CARDIO SUNDAY!!!

For time:

50/60 Calorie Row

30 Lateral Burpees over Rower

50/60 Calorie Row

30 Lateral Burpees over Rower

50/60 Calorie Row

Quote: 

“The place between your comfort zone and your dream is where life takes place.” – Helen Keller

10.22.22

For time:

1000 Meter Row

then...

21-15-9

Chest to Bar Pull-ups

Push Jerk (75/115#)

then...

1000 Meter Row

Quote: 

“Everything you’ve ever wanted is on the other side of fear.” – George Addair

10.21.22

3 Rounds for time of:

25/35 Calories Air Bike

1:00 L-sit Hold

35 Wall-balls (20/30# to 9/10ft)

Quote: 

“There is no chance, no destiny, no fate tha

t can hinder or control the firm resolve of a determined soul.” – Ella Wheeler Wilcox

10.20.22

Bench Press

3-3-3-3-3

Cash out:

12-9-6 reps for time of: 

Toes to Bar

Dumbbell Bench Press (35/50#)

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 help at all.” – Dale Carnegie

CrossFit Kids

 

Join us for CrossFit Kids this Saturday a 10/22 at 10:15 AM with Coach Megs

10.19.22

AMRAP in 20 minutes: 

2 Ring Muscle-Ups 

4 Parallette Handstand Push-Ups (4/7")

8 Kettlebell Swings (53/70#)

Quote: 

“You can never cross the ocean until you have the courage to lose sight of the shore.”

 – Christopher Columbus

10.18.22

"ANDI"

100 Hang Power Snatch 

100 Push Press

100 Sumo-Deadlift High Pull

100 Front Squat

(Ladies - 45/Gentlemen 65#)

CLICK HERE to compare to 6.23.21

CLICK HERE to compare to 12.17.21

Quote: 

“Never do tomorrow what you can do today. Procrastination is the thief of time.” – Charles Dickens

10.17.22

TEST DAY - RECORD RESULTS

1 RM Back Squat

Cash out:

4 Rounds for total reps:

:45 seconds row

:15 seconds rest

:45 seconds back squat (65/95#)

:15 seconds rest

CLICK HERE to compare to 2.22.22

CLICK HERE to compare to 6.6.22

Quote: 

“Nothing splendid has ever been achieved, except by those who dared believe that something inside of them was superior to circumstance.” – Bruce Barton

10.16.22

For Total Calories:

4:00 Ski

4:00 Bike

4:00 Row

4:00 Run

Rest 1:00

3:00  Ski

3:00 Bike

3:00 Row

3:00 Run

Rest 1:00

2:00  Ski

2:00 Bike

2:00 Row

2:00 Run

Rest 1:00

1:00  Ski

1:00 Bike

1:00 Row

1:00 Run

Quote: 

No problem can withstand the assault of sustained thinking. 

- Voltaire

10.15.22

5 Rounds for time:

24 Deadlifts (65/95#)

18 Hang Power Cleans (65/95#)

12 Push Jerks (65/95#)

Community Notes:

CrossFit Kids today, Saturday 10/15 at 10:15 AM - ages 5-12!

Special Strength class with Coach Taylor Sunday1016 at 10:15 AM!

Quote: 

"It is hard to fail but it is worse never to have tried to succeed." 

- Theodore Roosevelt

10.14.22

For reps:

 Tabata burpees 

Tabata hollow rocks 

Tabata kettlebell swings (35/53 lbs) 

Tabata burpees 

Tabata is 8 rounds :20 work / :10 rest. 

Complete all 8 rounds of one movement before proceeding to the next.

Score it total reps for all 4 tabatas, rest only :10 between each Tabata!

Community Notes:

BRING A FRIEND FOR FREE -TODAY, Friday 10/14 at all classes!!

Join us for Happy Hour TODAY 10/14 at 5:30 PM at the Tap House in Bridgeport!

CrossFit Kids this Saturday at 10:15 AM - ages 5-12!

Special Strength class with Coach Taylor Sunday 10:15 AM!

Quote:

 Success is not an accident, success is a choice. 

- Stephen Curry

10.13.22

For time: 

12-9-6: 

Clean and Jerk (125/185#) 

Bar muscle-up

Community Notes:

BRING A FRIEND FOR FREE -Friday 10/14 at all classes!!

Join us for Happy Hour this FRIDAY 10/14 at 5:30 PM at the Tap House in Bridgeport!

CrossFit Kids this Saturday at 10:15 AM - ages 5-12!

Special Strength class with Coach Taylor Sunday 10:15 AM!

Quote: 

Nothing is IMPOSSIBLE. THE WORD ITSELF SAYS I’M POSSIBLE! 

- Audrey Hepburn

10.12.22

AMRAP 20 with a partner: 

Max-calorie row 

10 DB lunges (25/35 lb) 

15 GHD sit-ups

 -Partners alternate after one partner finishes the 10 DB lunges and 15 GHD sit-ups.

- Score is total calories and total rounds.

Community Notes:

Join us for Happy Hour this FRIDAY 10/14 at 5:30 PM at the Tap House in Bridgeport!

Quote: 

Most of the important things in the world have been accomplished by people who have kept on trying when there seemed no hope at all. 

- Dale Carnegie

Fall Newsletter and Upcoming Events

 

Check out our Fall Newsletter for up-coming events and activties and holiday schedule.

10/14 - Happy Hour 5:30 Tap House, Bridgeport PA.

10/29 - Wolverine!

11/12 - 11/13 Girls on Girls and Browown

12/9 - Festivus

10.11.22

TEST DAY -  RECORD RESULTS

1 RM Snatch 

Cash out:

AMRAP in 5 Minutes 

3 Snatch (@ 50% of 1 RM)

6 Handstand Push-ups

CLICK HERE to compare to 2.7.22

CLICK HERE to compare to 6.24.22

Community Notes:

Join us for Happy Hour this FRIDAY 10/14 at 5:30 PM at the Tap House in Bridgeport!

Quote: 

Live as if you were to die tomorrow; learn as if you were to live forever. 

-Mahatma Gandhi

10.10.22

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others. Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit. This workout is in honor of these soldiers.

TEST DAY - RECORD RESULTS

"Lumberjack 20" 

20 Deadlifts (185/275lbs) 

Run 400m 

20 KB swings (35/53#) 

Run 400m 

20 Overhead Squats (75/115lbs) 

Run 400m 

20 Burpees 

Run 400m 

20 Chest to Bar Pullups 

Run 400m 

20 Box jumps (20/24")

 Run 400m 

20 DB Hang Squat Cleans (25/45lbs) 

Run 400m 

CLICK HERE to compare to 2.19.22

CLICK HERE to compare to 6.20.22

Quote:

“Good things happen to those who hustle.” –Anias Nin

10.9.22

CARDIO SUNDAY - 9 AM!

15 Rounds for time of:

12/15 Calories Row

12 Burpees

CAP 30:00 Minutes

Strength:

15 minutes to Build to heavy Low hang + hang clean

Every 2 minutes 

3 Front Squats x 5 rounds

Quote:

“Do not go where the path may lead, go instead where there is no path and leave a trail.” 

 – Ralph Waldo Emerson

10.8.22

 

AMRAP in 25 Minutes:

15 Pull-ups 

20 Push-ups

25 Ab-mat Sit-ups

30 Kettlebell Swings (35/50#)

Quote:

“The greatest test of courage on earth is to bear defeat without losing heart.” – Robert Green Ingersoll

10.7.22

 BRING A FRIEND FOR FREE

(Every Friday in October, members can bring a Friend for FREE!)

5 Rounds for time of:

400 Meter Run

75 Double Unders

Quote:

“I always did something I was a little not ready to do. I think that’s how you grow. When there’s that moment of, ‘Wow, I’m not really sure I can do this,’ and you push through those moments, that’s when you have a breakthrough.” – Marissa Mayer

10.6.22

 10 Rounds for time of:

10 Back Squats (95/135#)

8 Burpees

1 Legless Rope Climb (15ft)

Quote:

The struggle you’re in today is developing the strength you need for tomorrow. Don’t give up.” 

 -Robert Tew

10.5.22

 Clean and Jerk 

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

Cash out:

AMRAP in 3:00: 

Max Reps Clean and Jerk (50% of 1 RM)

Quote:

“Life-fulfilling work is never about the money–when you feel true passion for something, you instinctively find ways to nurture it.” -Eileen Fisher

10.4.22

4 Rounds for time: 

1:00 Handstand Hold

7 Thrusters (105/155#)

14 Chest to Bar Pull-ups

Quote:

“Doing the best at this moment puts you in the best place for the next moment.”

 -Oprah Winfrey

Bring a Friend for Free every Friday in October

Join us every Friday in October to bring a friend for FREE!

10/7  10/14  10/21 10/28

(staring Beetlejuice aka Keith)

10.3.22

 AMRAP in 6 Minutes:

12 Burpee Box Jump Overs (20/14")

12 Power Snatch (65/95#)

12 Calorie Row

Rest 3:00

 AMRAP in 6 Minutes:

9 Burpee Box Jump Overs (20/14")

9 Power Snatch (75/115#)

9 Calorie Row

 AMRAP in 6 Minutes:

6 Burpee Box Jump Overs (20/14")

6 Power Snatch (95/135#)

6 Calorie Row

Quote

“Don’t be afraid to give up the good to go for the great.” – John D. Rockafellar

CrossFit Kids Fall/Winter Classes

Announcing our Fall/Winter sessions for CrossFit Kids, Saturdays 10:15 with coach Megs! 

Dates: 10/1, 10/8, 10/15, 10/29, 11/5, 11/19, 12/10, 12/17

Ages: 5-12 years

Cost: $20 Drop in or $135 for the 8 sessions

When: Saturday 10:15 AM

10.2.22

CARDIO SUNDAY

For time:

3K Row

100 Calorie Bike

Join Taylor at 10:15 AM for Strength

 Quote:

"It's not what happens to you but how you react to it that matters."

- Epictetus

Athlete Spotlight

Help us congratulate Rachael our October Athlete Spotlight. She's done it all from group classes to personal training, you can catch Rachael training mid-morning with Aimee- she's the one always smiling and ready to get after it. Check out her Q&A below:

How long have you been at CF KOP? 

I started at CF KOP in the summer of 2010? I was introduced to crossfit by a coworker and contacted Aimee for an introduction. I remember showing up sipping a large coffee thinking the introduction session was going to be some gym guru trying to sell me on the latest fitness craze. The next thing I know I'm doing the baseline and I couldn't even do a pushup or a pullup. I immediately signed up for a membership. When I first started, I had never even picked up anything heavier than 10lb. dumbbells. 

What made you decide personal training was the best option for you? 

In 2015, I herniated 3 discs in my neck (not at CF KOP) and spent the next few years mostly doing yoga and spinning classes. After a while, I was bored and started to skip classes. I gained 30lbs in one year and knew I needed something to change. I started with personal sessions so someone was holding me accountable. It's a lot harder to cancel when someone is expecting you to show up. 

Aimee tells us you have some really cool hobbies. Can you share with us what keeps you so busy? 

I really am a nerd. I LOVE to read and started knitting and sewing about 2 years ago. I love making bags, blankets and I've even made sweaters for Chloe and Gavin's stuffed animals. My favorite hobby is volunteering with Adopt a Boxer Rescue and Furvivors Animal Sanctuary. I've been a foster for almost 10 years through the boxer rescue. My favorite fosters are the mill mommas that come from commercial breeding facilities. This summer I started volunteering at the animal sanctuary where I care for horses, a cow named Bubbles and recently they rescued a fawn with a broken leg. 

How has being a member at CF KOP helped you achieve your fitness goals? 

When I started training with Aimee my primary goal was to lose weight. I was nervous about lifting heavy weights again, but with consistency and Aimee coaching my technique I naturally grew stronger. 

What are some goals, fitness or otherwise, you have currently? 

Mostly, I want to stay healthy and if I was able to get a bar muscle up in the process, I would be thrilled.