5.1.23

AMRAP in 20 Minutes:

21 Dumbbell Snatch (35/50#)

15 Calories Air Bike

9 Sandbag cleans (100/150#)

Quote: 

"I can be changed by what happens to me. But I refuse to be reduced by it." – Maya Angelou

4.30.23

CARDIO SUNDAY!

3 Rounds for total reps: 

1:00 double-unders 

1:00 air squats 

2:00 double-unders 

2:00 kettlebell swings (35/53 lb) 

3:00 double-unders 

3:00 burpees

(rest 2:00 between rounds)

Strength:

4 rounds every 2 minutes

2 Push Press

4 rounds every 2 minutes

1 Push Jerk

Quote: 

 "Coming together is a beginning, staying together is progress, and working together is success." – Henry Ford

4.29.23

 3 Rounds for time of:

30 Clean and Jerks (65/95#)

30 Toes to Bar

800 Meter Run

Community Notes:

CrossFit Kids TODAY at 10:15 am with coach Megs!

Quote:

"Talent wins games, but teamwork and intelligence win championships." – Michael Jordan

4.28.23

Front Squat 

5-5-5-5-5

Cash out:

EMOM 10: 

Even minutes: max handstand hold (wall or freestanding)

Odd minutes: max L-sit hold

 – Score is total cumulative time combined.

Community Notes:

CrossFit Kids tomorrow at 10:15 am with coach Megs!

Quote: 

“Try to accomplish things you have always dreamt of while you can. I know it sounds cliche, but the biggest lesson I have learned is that life is precious; enjoy it while it lasts.” ~ Lisa Ling

4.27.23

5 Rounds for time of:

200 Meter Run

15 Deadlifts (185/275#)

20 GHD Sit-ups

Quote: 

“Learn from yesterday, live for today, hope for tomorrow. The important thing is not to stop questioning.” ~ Albert Einstein

A NEW COUSE - CrossFit Fundamentals

The CrossFit Fundamentals Course is a NEW one-day course available to both new and experienced participants that provides an overview of the foundational methodology and movements of CrossFit. 

The course includes: 

An introduction to CrossFit methodology. 

An introduction to foundational and common movements. 

The basics of nutrition. 

A group workout. 

Completion of this course does not result in a CrossFit trainer credential to train others in CrossFit. The CrossFit Fundamentals Course is solely intended for personal use and serves as an introduction to CrossFit's foundational methodology and movements.

CrossFit is testing this course in select markets and we are one of them -- Bridgeport, Pennsylvania!! On July 15th we will be hosting this course from 9 AM to 5 PM, a one day course. If you are interested in attending please let me know at (crossfitkop@gmail.com) we have some comp spots for this course for members of CFKOP.

 CLICK HERE for a link to the course.

4.26.23

"Cindy" 

AMRAP in 20:

5 Pull-ups

10 Push-ups 

15 Air Squats

Quote: 

“Life is a succession of lessons which must be lived to be understood.” ~ Helen Keller

4.25.23

TEST DAY - RECORD RESULTS

Snatch 3 RM

(3 RM strung together - touch and go)

Cash out:

AMRAP in 8:

8/10 Calorie Row

10 Power Snatch (65/95#)

Quote: 

“I’ve learned that no matter what happens, or how bad it seems today, life does go on, and it will be better tomorrow.” ~ Maya Angelou

4.24.23

For time: 

400-m run 

50 sumo deadlift high pulls (55/75 lb) 

50 handstand push-ups 

400-m run 

20 bar muscle-ups 

200-ft DB overhead walking lunge (35/50 lb) – Use one DB.

Quote: 

“The biggest lesson we have to give our children is truth.” ~ Goldie Hawn

4.23.23

CARDIO SUNDAY!

5 Rounds for time of:

20 Push-ups

30 Ab-mat Sit-ups

400 Meter Row

50 Double Unders

Quote: 

“We make a living by what we get. We make a life by what we give.” ~ Winston Churchill

4.22.23

Deadlift + Hang Clean + Jerk 

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

AMRAP in 10 Minutes:

10 Hang squat cleans (75/115)

10 Burpees over the Bar

15 GHD Sit-ups

Community Notes:

CrossFit Kids TODAY at 10:15 am with coach Megs!

Quote: 

“My greatest life lesson has been that life can change in a second. This is why it’s important to always live your best possible life and to do what you can for others.” ~ Niki Taylor

Muscle Ups and Macros

Muscle Ups and Macros! 

Join Aimee and Colette for a special program focusing on gymnastic skills and nutrition. 

This program includes: 

Before and after InBody scans and photos 

Personalized skill programming with a focus on Ring Muscle Up, Butterfly Pull-ups, Chest to Bar Pull-ups and Handstand Skills. 

Video analysis 

Macro recommendations, Meals ideas and recipes 

Accountability 

In person skill development and workouts: 

Monday 5/22 5:30 PM Wednesday 5/31 5:30 PM Monday 6/5 5:30 PM 

Wednesday 6/14 5:30 PM 

Nutrition lecture and Kick off - Saturday 5/20 10:00 - 11:30 AM 

Final skill test and Potluck - Friday 6/16 - 4:30 - 6:00 PM 

Limited spaces available - sign up prior to 5/13 

Members and Non-Members are welcome.

Cost $250 

CLICK HERE to sign up today! 

Masters Strength Gains to Celebrate!

Muscle mass decreases approximately 3–8% per decade after the age of 30 and this rate of decline is even higher after the age of 60. This involuntary loss of muscle mass, strength, and function is a fundamental cause of and contributor to decrepitude. The good news is if we  keep moving and engage in regular exercise (CrossFit), including strength training, we will maintain and gain muscle mass and strength and keep our functionality as we age. This isn't a subjective, we have these objective numbers from our masters athletes who have been working consistently for a year on a 'Wendler' strength program with Coach Gordy. Congrats Masters! Keep up the amazing work!

Here is the update on 1 year results of 1 RM max lifts for Deadlift, Back Squat, Bench Press, Push Press:

Terry-165 to 190 (15%), 105 to 135 (29%), 80 to 95 (19%), 85 to 95 (12%); 

Lee-120 to 160 (33%), 90 to 130 (44%), 65 to 70 (8%), 60 to 80 (33%); 

Kathy-155 to 190 (23%), 95 to 140 (47%), 80 to 85 (6%), 75 to 80 (7%)

4.21.23

In a 4 Minute Window:

Row 500/450 Meters

100 Double Unders

 Max Power Snatch (55/75#)

Rest 4:00

In a 4 Minute Window:

Row 500/450 Meters

100 Double Unders

 Max Power Snatch (65/95#)

Rest 4:00

In a 4 Minute Window:

Row 500/450 Meters

100 Double Unders

 Max Power Snatch (75/115#)

(Record total number of Power Snatches for each 4 minute window)

Community Notes:

CrossFit Kids tomorrow at 10:15 am with coach Megs!

Quote: 

“When someone shows you who they are, believe them the first time.” ~ Maya Angelou

4.20.23

30-20-10 reps of:

Toes to Bar

DB Front Rack Lunge (35/50#)

Ski Erg Calories

Quote: 

“The only mistake in life is the lesson not learned.” ~ Albert Einstein

Bring a Friend for FREE

 

4.19.23

TEST DAY - RECORD RESULTS

For time:

30 Ring Muscle Ups 

Timed 1 Mile Run

Quote: 

“When you suffer in life – be vigilant. Life is trying to teach a lesson.” ~ Invajy

4.18.23

3 Rounds for time of:

15 Overhead Squats (65/95#)

20 Box Jumps (20/24")

25/30 Calories Air Bike

Quote: 

“Life teaches you a new lesson every day, if you are attentive enough in the class of life.” ~ Invajy

4.17.23

Push Press 

2-2-2-2-2-2-2

Cash out:

70 Burpees 

50 Kettlebell Swings (35/53#)

30 Chest to Bar Pull-ups

(time cap 10:00)

Quote: 

“There is no such thing as failure. It’s a life lesson for future” ~ Invajy

4.16.23

9 AM Cardio Sunday at the Lyons Den!

With a partner run together: 

 800 Meter Run 

100 Burpees 

800 Meter Run

 200 Sit ups 

800 Meter Run

 300 Air squats 

 800 Meter Run

Community Notes:

Today's 9 AM Sunday Cardio will be held at the Lyons Den, 555 W. Beidler Rd. King of Prussia  (Sunday 10:15 AM lifting with Coach Taylor is cancelled today)

Quote: 

“The fun of life starts when you start accepting yourself without expecting acceptance by others!”

 ― Kanika Saxena

4.15.23

9 AM at the Lyons Den!

AMRAP 20 with a partner: 

50 double-unders 

1 devils press (35/50 lb) 

2 devils presses 

3 devils presses 

2 devils presses 

1 devils presses 

– Both partners perform 50 double-unders at the same time. Then partner A performs 1 devils press, partner B performs 1 devils press, partner A performs 2 devils presses, partner B performs 2 devils presses, and so on. After going back down the ladder, partners perform 50 double-unders together again.

Community Notes:

Weekend Classes (9AM Saturday CF and 9 AM Sunday Cardio) will both be held at the Lyons Den, 555 W. Beidler Rd. King of Prussia (Sat 7-8 AM comp class will be held at CFKOP, Sunday 10:15 AM lifting is cancelled) NO CrossFit Kids class today!

Quote: 

“We can allow ourselves to pass through the darkest valley without losing our light. One candle can light millions of other candles, which are willing to receive the light.” ― Raphael Zernoff

4.14.23

Take 10 Minutes to build to a heavy 5 RM (to use for the workout)

6 x 2:00 min rounds:

5  Deadlifts (heavy) 

Max Bar muscle-ups in the remaining time 

– Rest 1:00 between rounds – 

Score both the deadlift and muscle-up (reps).

For the deadlift load use approximately 70% or more of a 1 RM for all 6 sets. 

Athletes can choose the same weight for all 6 sets or choose to increase between rounds.

Every deadlift set should be challenging, but unbroken.

Community Notes:

Weekend Classes (9AM Saturday CF and 9 AM Sunday Cardio) will both be held at the Lyons Den, 555 W. Beidler Rd. King of Prussia (Sat 7-8 AM comp class will be held at CFKOP, Sunday 10:15 AM lifting is cancelled)

Quote: 

“Do what you think is right. Don’t let people make the decision of right or wrong for you.” 

― Steve Maraboli

4.13.23

4 Rounds - (in a 2:00 window) 

12/15 Calorie Row 

10 Pull-Ups 

Max Wallballs (14/20# to 9/10 ft)

Rest 1:00 between rounds

(record total Wallballs for all 4 rounds)

Community Notes:

Weekend Classes (9AM Saturday CF and 9 AM Sunday Cardio) will both be held at the Lyons Den, 555 W. Beidler Rd. King of Prussia (Sat 7-8 AM comp class will be held at CFKOP, Sunday 10:15 AM lifting is cancelled)

Quote: 

“Your fear is 100% dependent on you for its survival.” ― Steve Maraboli

4.12.23

U.S. Marine Lance Corporal Justin James "JJ" Wilson, 24, of Palm City, Florida, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife Hannah McVeigh, parents Lance and Frances, brother Christopher, and sister Jamie-Ella.

TEST DAY- RECORD RESULTS

"JJ"

1-10 Squat Cleans (125/185)

10-1 Deficit Handstand Push-ups

 (women 4" parallette/ men 7" parallette)

CLICK HERE to compare to 2016 and 2019

Community Notes:

Weekend Classes (9AM Saturday CF and 9 AM Sunday Cardio) will both be held at the Lyons Den, 555 W. Beidler Rd. King of Prussia (Sat 7-8 AM comp class will be held at CFKOP, Sunday 10:15 AM lifting is cancelled)

Quote: 

“You can, you should, and if you’re brave enough to start, you will.” — Stephen King

4.11.23

AMRAP in 10 Minutes:

3 Ring Muscle Ups

10 Clean and Jerks (95/135#)

Rest 5:00

AMRAP in 10 Minutes:

6 Toes to Bar

12 Power Snatch (65/95#)

Community Notes:

Weekend Classes (9AM Saturday CF and 9 AM Sunday Cardio) will both be held at the Lyons Den, 555 W. Beidler Rd. King of Prussia (Sat 7-8 AM comp class will be held at CFKOP, Sunday 10:15 AM lifting is cancelled)

Quote: 

“We do not need magic to transform our world. We carry all of the power we need inside ourselves already.” — J.K. Rowling

4.10.23

TEST DAY- RECORD RESULTS

3 RM Bench Press

Cash out:

For time:

 400 M Run + 500 M Row 

Community Notes:

Weekend Classes (9AM Saturday CF and 9 AM Sunday Cardio) will both be held at the Lyons Den, 555 W. Beidler Rd. King of Prussia (Sat 7-8 AM comp class will be held at CFKOP, Sunday 10:15 AM lifting is cancelled)

Quote:

 “You may not control all the events that happen to you, but you can decide not to be reduced by them.” 

— Maya Angelou

4.9.23

 HAPPY EASTER!!

Join Danielle for a Special EASTER CARDIO SUNDAY at 9 AM! 

BRING A FRIEND for FREE at 9 AM on 4/9!

 If they sign up for a year of CrossFit you get a $100 Gift Card to the restaurant of your choice!

AMRAP in 30:

(Teams of 3 athletes complete)

  15/12 Calories Air bike 

12 KB Swings 53/70 

9 Burpees

(all athletes complete the work at the same time but cannot move to the next exercise until the three complete the first exercise in its entirety)

Quote: 

 “You raze the old to raise the new.” “Rather than turning the page, it's much easier to just throw the book away.” “All great beginnings start in the dark, when the moon greets you to a new day at midnight.” “Never underestimate the power you have to take your life in a new direction.”

4.8.23

For time with a partner: 

30 snatches (75/115 lb) 

30 synchronized bar-facing burpees 

24 snatches (95/135 lb) 

24 synchronized bar-facing burpees 

18 snatches (105/155 lb) 

18 synchronized bar-facing burpees 

12 snatches (125/185 lb) 

12 synchronized bar-facing burpees

Community Notes:

Join Danielle for a Special EASTER CARDIO SUNDAY at 9 AM! 
BRING A FRIEND for FREE at 9 AM on 4/9!
 If they sign up for a year of CrossFit you get a $100 Gift Card to the restaurant of your choice!

Quote: 

“A nail is driven out by another nail; habit is overcome by habit.” 

― Erasmus

4.7.23

TEST DAY- RECORD RESULTS

"Tommy V" 

Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13. We celebrate is life and service though this Hero WOD.

 For time: 

21Thrusters (75/115)

12 Rope Climbs (15ft)

15 Thrusters (75/115)

9 Rope Climbs (15ft)

9 Thrusters (75/115)

6 Rope Climbs (15ft)

Quote: 

“Without struggle, no progress and no result. Every breaking of habit produces a change in the machine.” – George Gurdjieff

4.6.23

AMRAP in 18 Minutes:

16/18 Calorie Row

12 Dumbbell Deadlifts (35/50#)

10 Chest to Bar Pull-ups

6R/6L Dumbbell Squat Snatch (35/50#)

Quote: 

“You’ll never change your life until you change something you do daily. The secret of your success is found in your daily routine.” ―John C. Maxwell

4.5.23

For time:

10-1 Push Press (95/135#)

1-10 Ring Dips

Cash out:

Weighted Pull-up 

5-5-5-5-5

Quote: 

“The secret to permanently breaking any bad habit is to love something greater than the habit.” 

―Bryant McGill

4.4.23

Back Squat

2-2-2-2-2-2-2

Cash out:

AMRAP in 8 Minutes:

20 ft Handstand Walk

5 Sandbag Ground to Over the Shoulder (100/150#)

Quote: 

“Struggles sharpen skills.” ― Lailah Gifty Akita

4.3.23

3 Rounds for time of:

27/21 Calories Air Bike

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

15 Burpees

9 Bar Muscle Ups

Community Notes:

Join Danielle for a Special EASTER CARDIO SUNDAY at 9 AM on 4/9! 

 BRING A FRIEND for FREE at 9 AM on 4/9! If they sign up for a year of CrossFit you get a $100 Gift Card to the restaurant of your choice!

Quote: 

"Potholes on the road of life sharpen our maneuverability skills." 

- Kamil Ali

4.2.23

AMRAP 30 Minutes: 

800-m run 

40 walking lunges 

20 GHD sit-ups 

100-m DB farmers carry (25/35 lb) 

(Use two DBs for the carry)

Quote: 

"You wouldn't worry so much about what others think of you if you realized how seldom they do."

 - Eleanor Roosevelt

Super Total 2023

 

Thank you to everyone who supported this event!

Competitors, Spectators, Sponsors and Volunteers we appreciate you all!

Kudos to Taylor for putting on a great event!