11.30.2022

12.1.22



Front Squat 
5-5-5-5-5

Cash out:
30 Front Squats (70% of 5 RM- from the floor)
30 Burpees
30 Pull-ups 

Advent Day 1:
2 RM ODDEST Object Overhead Squat (video and picture submissions are always welcome!)
(M/F Winner and runner up get an advent ticket)

Community Notes:
9 AM Saturday (12/3) and 9 AM Sunday (12/4) classes will be held at the Lyons Den, 555 W. Beidler Rd, King of Prussia. We are hosting a Level 2 Seminar at the box over the weekend. 

7:00 AM Saturday Comp Class will still be held at CFKoP and will end promptly at 8:00 AM. 
There will be NO 10:15 AM Strength Class on Sunday. 

Advent Challenges start TODAY, Thursday December 1st. Daily we will offer a challenge for everyone to participate in, you will have the chance to win advent tickets, get entered into a raffle to win some cool prizes!!!

EVERYONE IS WELCOME to FESTIVUS!
We hope you can all join us for our Holiday Party - Festivus - on 12/9 at 5:30 PM. 
We will provide some food and drinks, but please bring something to share as well.
We will EAT, DRINK and be MERRY, conduct a White Elephant Exchange (Bring a wrapped gift), Air our Grievances and Perform the Feats of Strength!!! 


Quote: 
'Every great dream begins with a dreamer. Always remember, you have within you the strength, the patience, and the passion to reach for the stars to change the world.' -Harriet Tubman

11.29.2022

11.30.22



AMRAP in 20 Minutes:
10 Push Jerk (95/135#)
200 Feet Farmers Carry (35/50# Dumbbells)
20 High Wallballs (14/20# to 10/11ft)
10 Calories Ski Erg 

Community Notes:
9 AM Saturday (12/3) and 9 AM Sunday (12/4) classes will be held at the Lyons Den, 555 W. Beidler Rd, King of Prussia. We are hosting a Level 2 Seminar at the box over the weekend. 

7:00 AM Saturday Comp Class will still be held at CFKoP and will end promptly at 8:00 AM. 
There will be NO 10:15 AM Strength Class on Sunday. 

Advent Challenges start on Thursday December 1st. Daily we will offer a challenge for everyone to participate in, you will have the chance to win advent tickets, get entered into a raffle to win some cool prizes!!!

EVERYONE IS WELCOME to FESTIVUS!
We hope you can all join us for our Holiday Party - Festivus - on 12/9 at 5:30 PM. 
We will provide some food and drinks, but please bring something to share as well.
We will EAT, DRINK and be MERRY, conduct a White Elephant Exchange (Bring a wrapped gift), Air our Grievances and Perform the Feats of Strength!!! 


Quote: 
'Every day the clock resets. Your wins don't matter. Your failures don't matter. Don't stress on what was, fight for what could be.' -Sean Higgins

11.28.2022

11.29.22



AMRAP in 9 Minutes:
3 Ring Muscle Ups
6 Squat Cleans (105/155#)
9 Calories Row

Rest 5:00 Minutes between AMRAPs

AMRAP in 9 Minutes:
3 Bar Muscle Ups
6 Squat Snatch (105/155#)
9 Calories Row


Community Notes:
9 AM Saturday (12/3) and 9 AM Sunday (12/4) classes will be held at the Lyons Den, 555 W. Beidler Rd, King of Prussia. We are hosting a Level 2 Seminar at the box over the weekend. 

7:00 AM Saturday Comp Class will still be held at CFKoP and will end promptly at 8:00 AM. 
There will be NO 10:15 AM Strength Class on Sunday. 

Advent Challenges start on Thursday December 1st. Daily we will offer a challenge for everyone to participate in, you will have the chance to win advent tickets, get entered into a raffle to win some cool prizes!!!

EVERYONE IS WELCOME to FESTIVUS!
We hope you can all join us for our Holiday Party - Festivus - on 12/9 at 5:30 PM. 
We will provide some food and drinks, but please bring something to share as well.
We will EAT, DRINK and be MERRY, conduct a White Elephant Exchange (Bring a wrapped gift), Air our Grievances and Perform the Feats of Strength!!! 

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

11.27.2022

11.28.22



 21-15-9 reps of:
Deadlift (185/275#)
Calories Air Bike 
Deficit Handstand Push-ups (3.5/4 inches)

Community Notes:
9 AM Saturday (12/3) and 9 AM Sunday (12/4) classes will be held at the Lyons Den, 555 W. Beidler Rd, King of Prussia. We are hosting a Level 2 Seminar at the box over the weekend. 

7:00 AM Saturday Comp Class will still be held at CFKoP and will end promptly at 8:00 AM. 
There will be NO 10:15 AM Strength Class on Sunday. 

Advent Challenges start on Thursday December 1st. Daily we will offer a challenge for everyone to participate in, you will have the chance to win advent tickets, get entered into a raffle to win some cool prizes!!!

EVERYONE IS WELCOME to FESTIVUS!
We hope you can all join us for our Holiday Party - Festivus - on 12/9 at 5:30 PM. 
We will provide some food and drinks, but please bring something to share as well.
We will EAT, DRINK and be MERRY, conduct a White Elephant Exchange (Bring a wrapped gift), Air our Grievances and Perform the Feats of Strength!!! 

Quote: 
“Determine that the thing can and shall be done, and then we shall find the way.” – Abraham Lincoln

Advent 2022

 

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 

Happy Hour with Pete D

T-shirt or tank from the CFKoP store 

$25 Gift Card to the Fristore

 A photo-shoot with Ryan Samson Photography

 A photo-shoot with Erin Murphy Designs

Wine and Spirits Basket

...and more

11.26.2022

11.27.22






CARDIO SUNDAY!

5 Rounds for time of:
15 Burpees
12 Lateral Burpees over the Bar
9 Bar Facing Burpees
6 Burpee Box Jump Overs (20/24")
3 Devils Press (35/50#)

Rest 2:00 between rounds

Quote: 
"The way to develop the best that is in a person is by appreciation and encouragement." 
-Charles Schwab

11.25.2022

11.26.22



Filthy 50

For time: 
50 box jumps 
50 jumping pull-ups 
50 kettlebell swings 
50 walking-lunge steps 
50 knees-to-elbows 
50 push presses 
50 back extensions 
50 wall-ball shots 
50 burpees 
50 double-unders 

 Men: 24-inch box, 35# KB, 45-lb. push press, 20-lb. ball 
Women: 20-inch box, 53# KB, 33-lb. push press, 14-lb. ball 

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

11.24.2022

11.25.22



5 Rounds for time:
5 Clean and Jerks (135/205#)
15 Kettlebell Swings (35/53#)
45 Double Unders

Quote: 
“Joy is the simplest form of gratitude.”
-Karl Barth

11.23.2022

11.24.22

 




HAPPY THANKSGIVING!

Community Notes:
There will be NO Classes today, Thursday November 24th.

Friday November 25th: 
6:00 AM class is Cancelled
We will resume the normal schedule for the 9:30 AM/12:00 Noon/ 4:30 PM and 5:30 PM classes!

Quote: 
“Be thankful for what you have; you’ll end up having more. If you concentrate on what you don’t have, you will never, ever have enough.” -Oprah Winfrey

11.22.2022

11.23.22





For time:
10 K Row

Scaling options:
Intermediate 5 K Row
Beginner 2 K Row

Community Notes:
Join us today from 7:00 AM until 12:00 PM for rolling heats to row, row, row, your boat (aka Erg).

Quote: 
"Let me tell you the secret that has led me to my goal. My strength lies solely in my tenacity." 
- Louis Pasteur

11.21.2022

11.22.22






AMRAP in 22 Minutes:
1 Round of C2B Cindy 
1 Round of DT
2 Rounds of C2B Cindy 
1 Round of DT
3 Rounds of C2B Cindy 
1 Round of DT
4 Rounds of C2B Cindy 
1 Round of DT
5 Rounds of C2B Cindy 
1 Round of DT
...continue adding one round of Cindy until the completion of the workout.
Record total rounds and reps

'C2B Cindy' - 5 Chest to Bar Pull-ups / 10 Push-Ups /15 Air Squats
'DT' - 12 Deadlifts / 9 Hang Power Cleans / 6 Push Jerks (105/155#)

Quote: 
 "A hundred times every day I remind myself that my inner and outer life depend on the labors of other people, living and dead, and that I must exert myself in order to give in the same measure as I have received and am still receiving." -Albert Einstein

11.20.2022

11.21.22



TEST DAY- RECORD RESULTS 

15 RM Overhead Squat 

Cash out
For time: 
30 GHD Sit-ups 
30 Overhead Squats @ 70% of 15 RM 
30 Toes to Bar

CLICK HERE to compare to 3.16.22
CLICK HERE to compare to 7.28.22

Quote: 
"We're never so vulnerable than when we trust someone - but paradoxically, if we cannot trust, neither can we find love or joy." - Walter Anderson.

11.19.2022

11.20.22



AMRAP in 25 Minutes:
10/12 Calories Ski Erg
10/12 Calories Row
10 Burpees over the Rower

Quote: 
"We are vulnerable, not fragile, but our desire to go through life without feeling pain makes us feel fragile." - Luigina Sgarro.

11.18.2022

11.19.22



Deadlift 1-10-1-20-1-30 reps: 
Do a heavy single, then pick a load you can lift 10 times, then another single, then a 20 rep load, one more single, then a 30 rep load. 

Score is the cumulative load on all 6 barbell lifts, record all 6. 

TEST DAY 
Cash out: 
For time: 1 K ski Erg

CLICK HERE to compare to 3.29.22
CLICK HERE to compare to 7.23.22

Community Notes:
Join us for CrossFit Kids at 10:15 AM - Ages 5-12 years!
No experience necessary. First class is always FREE!

Quote: 
"One of the most important things you can do on this earth is to let people know they are not alone."
 - Shannon L. Alder.

11.17.2022

11.18.22





'Chad'
For time: 
1,000 weighted box step-ups 
♀ 35-lb pack, 20-in box ♂ 45-lb pack, 20-in box 

Scaling: 
Today’s memorial workout will test you physically and mentally. Treat this work like a hike. Reduce the load in order to keep moving through the 1,000 steps with minimal rest. 
 
Intermediate Option: 
For time: 1,000 weighted box step-ups ♀ 20-lb pack, 20-in box ♂ 30-lb pack, 20-in box 
Beginner Option: For time: 500 box step-ups ♀ 13-in box ♂ 17-in box

Honoring Chad Wilkinson and Supporting Veteran Mental Health On Oct. 29, 2018, Navy SEAL Chad Wilkinson took his own life. “He was my husband, he was my teammate, he was at home, he wasn’t on foreign soil, and it was my watch,” says Sara Wilkinson, Chad’s wife. “There’s a lot of shame and guilt and regret that comes to people and families who’ve lost someone to suicide. And I carry that, too.” During his many deployments across more than two decades of service, Chad suffered from several traumatic brain injuries, blast-wave injuries, and post-traumatic stress disorder (PTSD). He is one of more than 30,000 active-duty personnel and veterans who have died by suicide in the post-9/11 era. “That’s an alarming statistic,” Sara says. Though she bears grief that will last a lifetime, Sara, a former CrossFit Seminar Staff Trainer, has chosen to honor her husband’s memory by sharing his story — and inviting others to show their support for service members by completing the Hero workout Chad, a workout inspired by Chad’s mountain-climbing training protocol. Chad 1,000 box step-ups for time Use a 20-inch box and 45-lb ruck. CrossFit athletes are invited to complete the workout in affiliates or at home and to register for Chad1000X, a fundraiser founded in Chad’s honor to raise awareness for suicide prevention. All proceeds support veteran mental-health initiatives through the Step Up Foundation. “The veteran suicide epidemic is huge,” Sara says, “and so if I could share his story and shed light onto the struggle that they face and do it over Veterans Day as a testimony to all of our men and women that are serving this country that might be struggling that ‘we stand with you’ and ‘we see you,’ then maybe it could do some good.” If you or someone you know is considering suicide, dial “988” for 24/7 free and confidential support and resources.


Make sure to CLICK HERE and check out the Go RUCK site @goruck so you can purchase a T-shirt or patch. 

You can also CLICK HERE to go to the Navy Seal Foundation Website and donate directly @navysealfoundation.org

Quote: 
 "The real road of compassion, that is, giving, helping, assistance and community service, is a road that can be set and declared as your life's purpose." -Byron Pulsifer

11.16.2022

11.17.22



10 Rounds for time of:
4 L-Pull-ups
8 Dumbbell Thrusters (35/50# x 2)
24 Double Unders

Quote: 
"There is a difference between vulnerability and telling people everything about yourself. Vulnerability is a feeling. Telling everyone about yourself is just facts and details." -Simon Sinek.

11.15.2022

11.16.22



AMRAP in 10 Minutes:
10/12 Calories Row
10 Box Jumps 24"/30"

Rest 5:00

AMRAP in 10 Minutes:
10/12 Calories Ski Erg
5 Sandbag Cleans (100/150#)
(ground to over the shoulder)

Quote: 
"I do not believe that sheer suffering teaches. If suffering alone taught, all the world would be wise, since everyone suffers. To suffering must be added mourning, understanding, patience, love, openness, and the willingness to remain vulnerable." -Anne Morrow Lindbergh, 'Gift From The Sea.'

11.14.2022

11.15.22



Push Jerk 
2-2-2-2-2-2-2

Cash out:
For time:
21-15-9 Reps of:
Hang Power Clean (75/115#)
Push Jerk (75/115#)
Toes to Bar

Quote: 
"Vulnerability sounds like truth and feels like courage. Truth and courage aren' t always comfortable, but they're never weakness." -Brené Brown.

11.13.2022

11.14.22



TEST DAY - RECORD RESULTS 

 "Elizabeth" 
21-15-9 
 Squat Cleans (95/135#) 
Ring Dips 

 Cash out: 
Strict Chest to Bar 
 5-5-5-5-5

CLICK HERE to compare to 3.24.22
CLICK HERE to compare to 7.12.22

Quote: 
"To share your weakness is to make yourself vulnerable; to make yourself vulnerable is to show your strength." - Criss Jami.

11.12.2022

11.13.22



Cardio-Sunday
For time:
75 Calories Bike 
75 Burpees 
50 Calories Bike 
50 Burpees 
25 Calories Bike 
25 Burpees

Community Notes:
NO STRENGTH class today!

Quote: 
"The pessimist complains about the wind. The optimist expects it to change. The leader adjusts the sails.” -John Maxwell

11.11.2022

11.12.22



NO CLASSES TODAY!

We are hosting the Girls on Girls and Bro-Down competitions.

Please come out to spectate and cheer on these CFKOP athletes:
Shannon & Emma
Aimee & Cate 
Julia and Marissa
Freaky G & Natalie 
Meg O & Erin 
Carl & Andrew 

9 AM Cardio Sunday will resume tomorrow, Sunday 11/13!

Quote: 
"If your actions inspire others to dream more, learn more, do more and become more, you are a leader." 
-John Quincy Adams

11.10.2022

11.11.22



AMRAP in 15 Minutes:
250 Meter Row
2 Dumbbell Step-overs (35/50# x2)
2 Dumbbell Snatch (35/50#)
2 Sandbag Ground to Over the Shoulder (100/150#)
250 Meter Row
4 Dumbbell Step-overs (35/50# x2)
4 Dumbbell Snatch (35/50#)
4 Sandbag Ground to Over the Shoulder (100/150#)
250 Meter Row
6 Dumbbell Step-overs (35/50# x2)
6Dumbbell Snatch (35/50#)
6 Sandbag Ground to Over the Shoulder (100/150#)

....continue to ladder up until 15 minutes has elapsed. 

Community Notes:
There will be NO Classes on Saturday 11/12. 
CrossFit KoP is hosting Girls on Girls and the Bro-Down. 
Friday 11/18 - 'Chad' -1000 step-ups in all classes.
Wednesday 11/23 - 7 AM ---> 12 PM Row 10 K
Thursday 11/24 - CLOSED for Thanksgiving
Friday 11/25 - NO 6 AM Class 
(remainder of the day -resume normal schedule)

Quote: 
“There are two things people want more than sex and money… recognition and praise.” 
-Mary Kay Ash

11.09.2022

11.10.22



Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.



TEST DAY - RECORD RESULTS

"Jerry"
For time:
1 Mile Run 
2000 Meter Row
1 Mile Run 

CLICK HERE to compare to 3.27.22
CLICK HERE to compare to 7.17.22

Community Notes:
There will be NO Classes on Saturday 11/12. 
CrossFit KoP is hosting Girls on Girls and the Bro-Down. 
Friday 11/18 - 'Chad' -1000 step-ups in all classes.
Wednesday 11/23 - 7 AM ---> 12 PM Row 10 K
Thursday 11/24 - CLOSED for Thanksgiving
Friday 11/25 - NO 6 AM Class 
(remainder of the day -resume normal schedule)

Quote: 
“Don't cry because it's over, smile because it happened.” ― Dr. Seuss

11.08.2022

11.9.22



TEST DAY - RECORD RESULTS 

 1 RM Clean and Jerk 

 then.... 

 "Annie" 
50-40-30-20-10 reps of:
Double Unders 
Sit-ups

CLICK HERE to compare to 3.8.22
CLICK HERE to compare to 7.19.22

Community Notes:
There will be NO Classes on Saturday 11/12. 
CrossFit KoP is hosting Girls on Girls and the Bro-Down. 
Friday 11/18 - 'Chad' -1000 step-ups in all classes.
Wednesday 11/23 - 7 AM ---> 12 PM Row 10 K
Thursday 11/24 - CLOSED for Thanksgiving
Friday 11/25 - NO 6 AM Class 
(remainder of the day -resume normal schedule)

Quote: 
“Mistakes should be examined, learned from, and discarded; not dwelled upon and stored.” Tim Fargo

11.07.2022

11.8.22



AMRAP in 18 Minutes:
3 Bar Muscle Ups
10/12 Calorie Air Bike
12 Hang Power Snatch (65/95#)

Community Notes:
There will be NO Classes on Saturday 11/12. 
CrossFit KoP is hosting Girls on Girls and the Bro-Down. 
Friday 11/18 - 'Chad' -1000 step-ups in all classes.
Wednesday 11/23 - 7 AM ---> 12 PM Row 10 K
Thursday 11/24 - CLOSED for Thanksgiving
Friday 11/25 - NO 6 AM Class 
(remainder of the day -resume normal schedule)

Quote: 
“Average players want to be left alone. Good players want to be coached. Great players want to be told the truth.” Doc Rivers

11.06.2022

11.7.22




Front Squat
Every other minute on the minute for 14 minutes complete: 
5 Front Squats (155/225#)


then...

4 Rounds for time of:
21 Wallballs 14/20 to 9/10ft
18 Pull-ups
15 Kettlebell Swings (35/53#)
12 Push-ups

Community Notes:
There will be NO Classes on Saturday 11/12. 
CrossFit KoP is hosting Girls on Girls and the Bro-Down. 
Friday 11/18 - 'Chad' -1000 step-ups in all classes.
Wednesday 11/23 - 7 AM ---> 12 PM Row 10 K
Thursday 11/24 - CLOSED for Thanksgiving
Friday 11/25 - NO 6 AM Class 
(remainder of the day -resume normal schedule)

Quote:
 "Feedback is the breakfast of champions."
Ken Blanchard

11.05.2022

11.6.22



For time: 
200-m run 
40 box jumps (20/24 in) 
40 sit-ups 
200-m run 
30 box jumps 
30 sit-ups 
200-m run 
20 box jumps 
20 sit-ups 
200-m run 
10 box jumps 
10 sit-ups

Quote: 
“Everything will be okay in the end. If it isn’t okay, it isn’t the end.” —Paulo Coelho

11.04.2022

11.5.22





AMRAP in 5 Minutes:
5 Shoulder Press (65/95#)
5 Toes to Bar

Rest 2:00

AMRAP in 5 Minutes:
7 Push Press (75/115#)
7 Ring Dips

Rest 2:00 

AMRAP in 5 Minutes:
9 Push Jerks (95/135#)
9 Pull-ups


Quote: 
“If you would not be forgotten, as soon as you are dead and rotten, either write things worth reading, or do things worth writing.” —Benjamin Franklin

11.03.2022

11.4.22



5 Rounds for time:
36 Double Unders
12 Devils Press (25/35#)
1 Rope Climb (15ft) 

(rope climbs begins from the seated on the ground)

Quote: 
“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” —Aristotle

11.02.2022

11.3.22




For time:
400 Meter Run
80 ft Handstand Walk
40 Weighted Lunges (35/50 DB x2)
300 Meter Run
60 ft Handstand Walk
30 Weighted Lunges (35/50 DB x2)
200 Meter Run
40 ft Handstand Walk
20 Weighted Lunges (35/50 DB x2)
100 Meter Run
20 ft Handstand Walk
10 Weighted Lunges (35/50 DB x2)


Quote: 
“You gain strength, courage and confidence by every experience in which you really stop to look fear in the face. You must do the thing you think you cannot do.” 
—Eleanor Roosevelt

Athlete Spotlight - Shannon Rose



Help us Congratulate Shannon Rose in being our November Member Spotlight! She's all in from judging to competing, Daily Wods to Sunday lifting sessions, extra work before and after class and a ton of big smiles! If you've ever had the pleasure of taking class with Shannon she was most likely the nicest person in the room and the most polite person you've ever met, not to mention super strong! Get to know Shannon better and check out her Q&A below.


How long have you been at CF KOP?

 

I started coming to CF KOP in June of this year, so I have been here for a couple of months! 

 

You were a first time judge at Brawl in the Burbs, what did you enjoy most about that experience?

 

Brawl in the Burbs was such an amazing experience! It was my first time at a Crossfit Competition! My favorite part was just experiencing the Crossfit community in-person. Watching people go from being competitive when the clock is on to encouraging other teams in other divisions and congratulating other competitors for PR lifts or finishing a hard workout is inspiring and amazing.

 

You threw down at King and Queen, what was the highlight of that day for you? Additionally, do you think you'll compete again?

 

The highlight of King and Queen was definitely the complex ladder. I was able to PR my clean and jerk and lift a weight I never imagined trying on my own. It was so cool to have Danielle and Colette right alongside helping me out to make the last few lifts, especially the 145 lb. lift! That event was so much fun to just see what my body was capable of when I had no concept of what weight I was lifting and just moving up the ladder within the time domain. It was also super fun to watch the other women max out and hit the heavier lifts in the ladder and just watch everyone crush it on that workout.

I am competing again! I will be competing with Emma Neill in my first partner competition at the Girls on Girls competition this month! My favorite thing about competitions is just going into the day and seeing what I can accomplish. Since I am still relatively new to Crossfit, there are so many movements I am learning and so in a competition, I am able to test my body’s capabilities, and see what I am actually capable of doing. 

 

We noticed you are pretty darn strong, have you always been super strong or is this new to your list of accomplishments?

 

Wow!! Thank you so much! Ha I don’t know about super strong, but I think I have always had a natural strength since high school. However, since coming here and learning more of the technique behind the lifts, my strength has definitely increased across all the lifts, especially the clean. I am so thankful to all the coaches helping me learn so much, because it is so much fun to lift heavy!! I love that there is still so much to learn and improve on in each lift. 

 

What are some of your favorite things to do at CF KOP?

 

Some of my favorite things at CF KOP have been the in-house competitions, the atmosphere is electric and it is amazing watching someone PR. There is just something about trying a weight in a competition I would never dream of attempting on my own, but with the energy and the encouragement hitting the lift is one of the best feelings I have experienced since joining CF KOP. One of my favorite things to do daily at the gym is hang out with friends before and after the classes, struggle together during the workout, be completely tired and still do gymnastic skills afterward together. I am blown away and super grateful by the coaches who continue to help me work on pull-ups and handstand push-ups, especially while coaching their other classes while I try to get some practice in after my class. 

 

Anything else you want to share with our community? We're all ears!

 

Thank you to everyone for welcoming me into the CF KOP community over the last few months and making this place one of the highlights of my day everyday!


11.01.2022

11.2.22



Muscle Snatch
3-3-3-3-3

Power Snatch 
2-2-2-2-2

Squat Snatch
1-1-1-1-1

Quote: 
“Some men see things as they are and say why. I dream things that never were and say why not.” 
—Bobby Kennedy