Athlete Spotlight - Lee Comerford

Congratulations Lee!!

How long have you been at CF KOP?

About 2 years consistently. 

What is your favorite aspect of CrossFit, how does it keep you engaged? 

The community, the concept of the sport and the challenging hard work that comes with it. The coaches skill to scale all workouts so i can participate makes me feel like a work in progress opposed to "not able" really keeps me engaged. 

What is your favorite movement to work on? Gymnastics movements. 

How has training this way improved your life? Training at CKOP has improved my life in many ways. At first mentally. Coming into the gym regularly helped change my mind after going through a difficult time. Now, physically I'm seeing changes and at 60 that's good. It makes me feel very capable. 

How does community play a role in your commitment to fitness? The community at CKOP is everything. The environment of constant encouragement, support, and recognition of improvement made or goals reached by the athletes is amazing. I love that! 

If you had your dream WOD what would it consist of? Any workout that does not include the bike.

11.1.23

TEST DAY - RECORD RESULTS

5 RM Back Squat

Cash out:

AMRAP in 6 Minutes:

9 Back Squats (95/135#)

6 Strict Handstand Push-ups

CLICK HERE to compare to 2.27.23

CLICK HERE to compare to 7.27.23

Quote: 

“Don’t ask what the world needs. Ask what makes you come alive, and go do it. Because what the world needs is people who have come alive.” – Howard Thurman

10.31.23

All for time:

3 Rounds of:

25 Double Unders

5 Power Cleans (135/205#)

2 Rounds of: 

25 Double Unders

5 Squat Cleans (135/205#)

1 Rounds of:

25 Double Unders

5 Clean and Jerks (135/205#)

Quote: 

“The two most important days in your life are the day you’re born and the day you discover why.” 

– Mark Twain

CHAD 1000X Event

CHAD 1000X is an event that honors Navy SEAL Chad Wilkinson and is held to raise awareness for suicide prevention. It commemorates Chad Wilkinson, who tragically took his own life on October 29, 2018.

When: In all classes at CrossFit King of Prussia on Friday November 10th and ALL day Saturday November 11th (Veterans Day) in tandem with our Girls on Girls Event. 

Join us at any time on 11/11 to conquer 1000 step-ups solo, join some friends to get it done or contribute to our on-going step up box for the day (which will accumulate all day long)- How many steps can we take? 

Raffle and Cost: $10 for registration to participate, this will also enter you into a raffle for some sick GORUCK SACKS and GEAR! Additional raffle entries and donations will accepted at the box.

What: The workout consists of completing 1,000 box step-ups as a team, partner, or individual for time. There are three options for participants:

Beginner: No rucksack, and you can choose the height of the step-ups.

Standard/Intermediate: Use a 30-pound (or 20-pound) rucksack, and you can choose the height of the step-ups.

Expert: Use a 45-pound rucksack and a 20" box for step-ups.

Why: CHAD 1000X aims to honor Chad's life and legacy, as well as raise awareness for suicide prevention. Chad Wilkinson's struggles, including the effects of numerous deployments, several traumatic brain injuries (TBIs), blast wave injuries, and post-traumatic stress disorder (PTSD), highlight the importance of supporting veteran mental health.

All proceeds from this fundraiser will go towards supporting Veteran Mental Health Initiatives through The Step Up Foundation. In collaboration with Sara Wilkinson, this foundation will provide financial support to other non-profit organizations dedicated to veteran mental health initiatives.

10.30.23

 All for time:

2 Rounds of:

30/20 Calorie Row

30 Push-ups

--------

2 Rounds of:

30/20 Calorie Bike 

20 Toes to Bar

--------

2 Rounds of:

30/20 Calorie Ski Erg

10 Bar Muscle Ups

Quote: 

“Anyone who has never made a mistake has never tried anything new.” – Albert Einstein.

10.29.23

4 Rounds For Time of: 

25 Burpees Over Rower 

400 Meter Run 

500/450 Meter Row 

- Rest 2 Minutes Between Rounds -

Time Cap: 35 Minutes

Quote: 

“The more difficult the victory, the greater the happiness in winning.” – Pele

10.28.23

WOLVERINE 

(the CrossFit KOP House workout!)

 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 house workout, the WOLVERINE at 9 AM! 

Take on our "House WOD" Wolverine, Partner Wolverine or the Wolverine Club. 

Wear your costume to the WOD! 

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

Quote: 

“Age is no barrier. It’s a limitation you put on your mind.” – Jackie Joyner-Kersee

10.27.23

4, 3, 2, 1 minutes of: 

Rowing, Ski-erg & Assault Bike for total Calories:

Spend the first 4 minutes on rower, then 4 minutes on Ski-erg and finally 4 min on Assault Bike....then 3 minutes, 2 minutes and 1 minute.

-Rest 1 minute between sets -

Community Notes:

Join us on Saturday 10/28, we will be hosting our Annual Halloween house workout, the WOLVERINE at 9 AM! 

We hope to see ALL members attending in their halloween costumes. 

Complete the WOD as RX and get your name on the wolverine board or join us to partner the Wolverine or the Wolverine Club. 

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

Quote: 

“A trophy carries dust. Memories last forever.” – Mary Lou Retton

Coach Leda

Welcome to Coach Leda -CrossFit Level 3 Coach

Coach Leda will be joining us and picking up the 6:30 PM Thursday class in addition to her coaching at CrossFit Montco! Please welcome her the next time you see her at the gym! 

Leda came to CrossFit as a way to improve her health and fitness after finding herself 65 pounds overweight and on the verge of chronic disease at the age of 40. As a stay-at-home mom, with no athletic background, she was at first nervous to start CrossFit but quickly learned to love it. That was almost a decade ago and today, her passion for it compelled her to become a coach. She is a level 3 trainer and a Level 1 Burgener Weightlifting trainer. She loves learning everything she can about CrossFit and sharing that knowledge with her athletes. In her spare time, she also runs a podcast called CrossFit Lady that aims to encourage and educate women over 50. Through coaching and her podcast, Leda hopes to change the mindset of what it means to age for longevity and vitality.

10.26.23

TEST DAY - RECORD RESULTS

Death by Burpee/ Wallball

This workout runs every minute on the minute for 30 minutes. 

Start with one rep of each movement on the first minute, then add one rep every minute thereafter. 

Example: 

Minute One: 1 Burpee, 1 Wallball 

Minute Two:  2 Burpees, 2 Wallballs

 Minute Three: 3 Burpees, 3 Wallballs

Minute Four: 4 Burpees, 4 Wallballs etc ... 

Continue as long as you can adding one rep to each movement until you "miss" - until you can no longer complete all the reps within one minute. At that point you re-start on the next minute, beginning at one rep and adding up again. Your total number of reps is your final score for this WOD.

CLICK HERE to compare 2.22.23

CLICK HERE to compare to 6.23.23

Community Notes:

Join us on Saturday 10/28, we will be hosting our Annual Halloween house workout, the WOLVERINE at 9 AM! 

We hope to see ALL members attending in their halloween costumes. 

Complete the WOD as RX and get your name on the wolverine board or join us to partner the Wolverine or the Wolverine Club. 

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

Quote: 

“Today, you have 100% of your life left.” – Tom Landry

10.25.23

Sumodeadlift 

2-2-2-2-2-2

Cash out

AMRAP in 9 Minutes:

20 Sumodeadlift High Pull (55/75#)

20 Front Rack Forward Lunge (55/75#)

40 ft Handstand Walk 

Community Notes:

Join us on Saturday 10/28, we will be hosting our Annual Halloween house workout, the WOLVERINE at 9 AM! 

We hope to see ALL members attending in their halloween costumes. 

Complete the WOD as RX and get your name on the wolverine board or join us to partner the Wolverine or the Wolverine Club. 

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

Quote: 

“The man who has no imagination has no wings.” – Muhammad Ali

10.24.23

Nate 

AMRAP in 20 Minutes:

2 Ring Muscle Ups

4 Handstand Push-ups

8 Kettlebell Swings (53/70#)

Community Notes:

Join us on Saturday 10/28, we will be hosting our Annual Halloween house workout, the WOLVERINE at 9 AM! 

We hope to see ALL members attending in their halloween costumes. 

Complete the WOD as RX and get your name on the wolverine board or join us to partner the Wolverine or the Wolverine Club. 

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

Quote: 

“Only he who can see the invisible can do the impossible.” – Frank L. Gaines

10.23.23

AMRAP (with a Partner) in 30 minutes: 

Partner A performs AMRAP of: 

5 Rope Climbs (15 ft) 

10 Front Squats (105/155#) 

15 Box Jumps (30/24 in) 

 While Partner B performs: 500 Meter row

(partners rotate when the 500 Meter row is complete)

Community Notes:

Join us on Saturday 10/28, we will be hosting our Annual Halloween house workout, the WOLVERINE at 9 AM! 

We hope to see ALL members attending in their halloween costumes. 

Complete the WOD as RX and get your name on the wolverine board or join us to partner the Wolverine or the Wolverine Club. 

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

Quote:

"There is no such thing as a self-made man. You will reach your goals only with the help of others." 

– George Shinn

10.22.23

CARDIO SUNDAY (at the Lyons Den)

All for time:

1 Mile run 

then....

10 Rounds 

30 Single Unders 

 15 Sit ups 

5 Push ups 

then...

1 Mile run 

Community Notes:

We are hosting a Level 2 Seminar at the gym this weekend- 

9 AM class will be at the Lyons Den today - 555 w. Beidler Road King of Prussia.

 Quote: 

"It is literally true that you can succeed best and quickest by helping others to succeed." 

– Napolean Hill

10.21.23

 5 Rounds for time of:

15 Dumbbell Deadlifts (35/50#)

12 Dumbbell Hang Power Cleans

9 Dumbbell Push Jerks

6 Dumbbell Step-ups (20/24")

Community Notes:

We are hosting a Level 2 Seminar at the gym this weekend- 

9 AM class will be at the Lyons Den today - 555 w. Beidler Road King of Prussia.

(7- 8 am will be held at the gym, there will be NO CrossFit kids class)

Quote:

"If you want to lift yourself up, lift up someone else." – Booker T. Washington

10.20.23

AMRAP in 20 Minutes:

15/12 Calories Air Bike

15 Lateral Burpees over the Bar

15 Deadlifts (155/225#)

Community Notes:

GOOD LUCK to Coach Kalyn taking her Level 2 this weekend at CFKOP!!

We are hosting a CF Level 2 Seminar this weekend (10/21/10/22) at the gym, the 9AM Saturday and 9 AM Sunday Cardio Classes will be held at the Lyons Den (555 W. Beidler Rd. King of Prussia).

7 AM Saturday will be held at the box, there will be NO kids class and NO Sunday lifting, both will resume next weekend (10/28/10/29).

Quote: 

 "The way a team plays as a whole determines its success. You may have the greatest bunch of individual stars in the world, but if they don’t play together, the club won’t be worth a dime." – Babe Ruth

10.19.23

Clean and Jerk 

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

Cash out:

AMRAP in 7:

5 Clean and Jerks (95/135#)

10 Chest to Bar Pull-ups

 Community Notes:

We are hosting a CF Level 2 Seminar this weekend (10/21/10/22) at the gym, the 9AM Saturday and 9 AM Sunday Cardio Classes will be held at the Lyons Den (555 W. Beidler Rd. King of Prussia).

7 AM Saturday will be held at the box, there will be NO kids class and NO Sunday lifting, both will resume next weekend (10/28/10/29).

Quote:

"The way a team plays as a whole determines its success. You may have the greatest bunch of individual stars in the world, but if they don’t play together, the club won’t be worth a dime." – Babe Ruth

10.18.23

For time:

21 Dumbbell Thrusters (35/50#)

400 Meter Run

18 Dumbbell Thrusters

400 Meter Run

15 Dumbbell Thrusters

400 Meter Run

12 Dumbbell Thrusters 

400 Meter Run

Community Notes:

We are hosting a CF Level 2 Seminar this weekend (10/21/10/22) at the gym, the 9AM Saturday and 9 AM Sunday Cardio Classes will be held at the Lyons Den (555 W. Beidler Rd. King of Prussia).

7 AM Saturday will be held at the box, there will be NO kids class and NO Sunday lifting, both will resume next weekend (10/28/10/29).

Quote: 

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

10.17.23

TEST DAY - RECORD RESULTS

3 RM Push Press 

CLICK HERE to compare to 3.1.23

CLICK HERE to compare to 6.21.23

TEST DAY- CASH OUT

2 K Row

CLICK HERE to compare to 2.8.23

Community Notes:

We are hosting a CF Level 2 Seminar this weekend (10/21/10/22) at the gym, the 9AM Saturday and 9 AM Sunday Cardio Classes will be held at the Lyons Den (555 W. Beidler Rd. King of Prussia).

7 AM Saturday will be held at the box, there will be NO kids class and NO Sunday lifting, both will resume next weekend (10/28/10/29).

Quote: 

“No one is useless in this world who lightens the burdens of another.” ― Charles Dickens

10.16.23

7 Rounds for time of:

7 Hang Power Snatch (65/95#)

14 Toes to Bar

28 Double Unders

Community Notes:

We are hosting a CF Level 2 Seminar this weekend (10/21/10/22) at the gym, the 9AM Saturday and 9 AM Sunday Cardio Classes will be held at the Lyons Den (555 W. Beidler Rd. King of Prussia).

7 AM Saturday will be held at the box, there will be NO kids class and NO Sunday lifting, both will resume next weekend (10/28/10/29).

Quote: 

“Earn your success based on service to others, not at the expense of others.” 

– H. Jackson Brown Jr.

15 Years of Fitness

 

Thank you to everyone who has walked through the doors of CFKOP over the last 15 years - You have all allowed me to live out my dream! 

It was a great day of celebration had by all.

Thank you to the best community there is!

10.15.23

5 Rounds For Time: 

60 Air Squats 

400 Meter Run 

200 Meter Farmers Carry (35/50#)) 

Time Cap: 35 Minutes

Quote: 

“Good teams become great ones when the members trust each other enough to surrender the Me for the We.” Phil Jackson

10.14.23

THERE WILL BE NO CLASSES AT CFKOP on Saturday... because we are celebrating 

15 Years of Fitness Anniversary Workout on Saturday 10/14 at CrossFit Generation 9AM -12 PM (417 Caredean Dr, Horsham, PA 19044)

Teams of 3

15 min AMRAP: 

P1 200m run 

P2 OH plate hold (25/15) 

P3 Working on AMRAP 

AMRAP: 

15 Burpee Box Jump Overs 

15 Power Cleans (135/95) 

Each team will rotate as the running partner completes their run. Partners will rotate and continue where the previous partner left off on AMRAP ( Run to Hold, Hold to AMRAP) AMRAP partner may not work unless the plate is being held overhead. 

Scaling and modifications available for all movements. ( 2 man team there is no plate hold )

CLICK HERE to sign up for a heat time! 

Join us at 7:00 PM for the celebration to continue at the Lyons Den 555 W. Beidler Rd. King of Prussia. Bring some drinks and some food to share!

Quote: 

“Some people want it to happen, some wish it would happen, and others make it happen.” 

- Michael Jordan

15 Year Celebration and Workout Details

THERE WILL BE NO CLASSES AT CFKOP on Saturday... we will be celebrating 15 years of fitness at CrossFit Generation along with our other friends from CF Apex and CF Del Val ! 

There is still time to and join us!

Schedule of Events:

7:30 AM -Doors Open (417 Caredean Dr, Horsham)

8:40 AM Message from the OG's (Affiliate Owners)

8:55 AM National Anthem 

9:00 Workouts begin

All events are family friendly (all are welcome) there will be food and food trucks to celebrate - bring some drinks or snacks to share if you like. 

7:00 PM Party at the Lyons Den (555 w Beidler Rd, King of Prussia)

15 Years of Fitness Anniversary Workout on Saturday 10/14 at CrossFit Generation 9AM -12 PM (417 Caredean Dr, Horsham, PA 19044)

Teams of 3

15 min AMRAP: 

P1 200m run 

P2 OH plate hold (25/15) 

P3 Working on AMRAP 

AMRAP: 

15 Burpee Box Jump Overs 

15 Power Cleans (135/95) 

Each team will rotate as the running partner completes their run. Partners will rotate and continue where the previous partner left off on AMRAP ( Run to Hold, Hold to AMRAP) AMRAP partner may not work unless the plate is being held overhead. 

Scaling and modifications available for all movements. ( 2 man team there is no plate hold )

CLICK HERE to sign up for a heat time! 

Join us at 7:00 PM for the celebration to continue at the Lyons Den 555 W. Beidler Rd. King of Prussia. Bring some drinks and some food to share! This will happen Rain or Shine. 

10.13.23

Front Squat 

5-5-5-5-5

Cash out:

For time:

21 Devils Press (20/35#)

21 Pull-ups

15 Devils Press (20/35#)

15 Chest to Bar Pull-ups

9 Devils Press (20/35#)

 9 Bar Muscle Ups

Quote: 

“I can accept failure, everyone fails at something. But I can’t accept not trying.” 

- Michael Jordan

10.12.23

AMRAP in 12 Minutes:

5 Burpees

10 Calories Ski

15 Dumbbell Bench (35/50#)

Rest 3:00

AMRAP in 12 Minutes

3 Wall Walks

9/12 Calories Air Bike

15 GHD Sit-ups

Quote: 

“Competition is an ordinary performance on a special day.” 

- Jonah Oliver

10.11.23

TEST DAY - RECORD RESULTS

3 RM Deadlift

Cash out:

Max Double Unders in 2:00

CLICK HERE to compare to 1.30.23 (for DL)

CLICK HERE to compare to 2.6.23 (for double under)

CLICK HERE to compare to 6.13.23 (for both DL and DU)

Quote: 

“Our brain craves reducing uncertainty. Uncertainty is the hardest human emotion.” 

- Jonah Oliver

10.10.23

Nasty Girls 

3 Rounds for time of:

50 Air Squats

7 Ring Muscle Ups

10 Hang Power Cleans (95/135#)

Quote: 

“Hard work beats talent when talent fails to work hard.” 

 Kevin Durant

10.9.23

TEST DAY- RECORD RESULTS 

"The BEAR Complex" 

 You have 5 rounds to find your max weight at: 

Power Clean 

Front Squat 

Push Press 

Back Squat 

Push Press 

These exercises must be done in succession without putting the bar down for seven times through the sequence. You may rest as needed between rounds. Contact with the floor must be touch-and go during sequences. Rest anywhere but the floor. Record weight for all 5 rounds. 

CLICK HERE to compare to 2.20.23

CLICK HERE to compare to 6.27.23

2018 Results below:

Click Here to compare to results from 2.15.18

Click Here to compare to results from 5.10.18

Click Here to compare to results from 8.6.18

Click Here to compare to results from 11.29.18

Quote: 

“Life is either a daring adventure or nothing at all.” 

– Helen Keller

10.8.23

AMRAP in 30 Minutes: 

Max calories on a machine of your choice 

Every 3 mins starting at 0 

5 Box jumps (24/30")

10 Burpees 

15 Sit ups

Community Notes: 

We are excited about our approacing 15 year celebration on Saturday 10/14 at CrossFit Generation. CLICK HERE to sign up for a heat time from 9 am - 12 pm.

Quote: 

 “To be tested is good. The challenged life may be the best therapist.” 

– Gail Sheehy

10.7.23

Clean and Jerk 

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

Cash out:

AMRAP in 8 Minutes:

10 Clean and Jerks (65/95#)

15 Kettlebell Swings 53/70#

20 Double Unders

Community Notes: 

We are excited about our approacing 15 year celebration on Saturday 10/14 at CrossFit Generation. CLICK HERE to sign up for a heat time from 9 am - 12 pm.

Quote: 

“If they stand behind you, protect them. If they stand beside you, respect them. If they stand against you, defeat them.” 

- Nordic Viking saying

10.6.23

Take 15 Minutes to build to a 1 RM HEAVY Squat Snatch 

then....

3 Rounds for time of:

500 Meter Row

5 Squat Snatch (at 80% of 1 RM from today)

Community Notes: 

We are excited about our approacing 15 year celebration on Saturday 10/14 at CrossFit Generation. CLICK HERE to sign up for a heat time from 9 am - 12 pm.

Quote: 

“Only those who dare to fail greatly can ever achieve greatly.” – Robert F. Kennedy

10.5.23

5 sets: On a 3:00 clock: 

1 legless rope climb 

10 ring dips 

Max Calories Air Bike in the remaining time 

Rest 2:00 between sets

Community Notes: 

We are excited about our approacing 15 year celebration on Saturday 10/14 at CrossFit Generation. CLICK HERE to sign up for a heat time from 9 am - 12 pm.

 

Quote: 

 “Bad times have a scientific value. These are occasions a good learner would not miss.”

– Ralph Waldo Emerson

10.4.23

AMRAP 20 with a partner: 

200-m DB farmers carry (35/50 lb) 

20 double-DB front squats 

20 double-DB push jerks 

20 double-DB box step-ups (20/24 in) 

– Partners split work as desired. 

– Both traverse the farmers carry distance, trading off the dumbbells as needed. 

– Score is total reps accumulated between partners.

Community Notes: 

We are excited about our approacing 15 year celebration on Saturday 10/14 at CrossFit Generation. CLICK HERE to sign up for a heat time from 9 am - 12 pm.

Quote: 

 “It’s not that I’m so smart, it’s just that I stay with problems longer.” – Albert Einstein

10.3.23

TEST DAY - RECORD RESULTS

 "Nancy" 

5 Rounds for time of:

400 Meter Run 

15 Overhead Squats (65/95#)

CLICK HERE to compare to 1.20.23

CLICK HERE to compare to 6.12.23

Community Notes: 

We are excited about our approacing 15 year celebration on Saturday 10/14 at CrossFit Generation. CLICK HERE to sign up for a heat time from 9 am - 12 pm.

Quote: 

“Life is about accepting the challenges along the way, choosing to keep moving forward, and savoring the journey.” Roy T. Bennett

CrossFit Courses and USA Weightlifting

 

We have a great line up of Education for the Fall and Winter at CFKOP!

• CrossFit Level 2 October 21st - 22nd, 2023 in Bridgeport, PA.
• Sign up at CrossFit

• CrossFit Level 1 Certificate Course on December 2nd - 3rd, 2023 in Bridgeport, PA.
• Sign up at CrossFit

• CrossFit Level 2 Certificate Course on January 6th - 7th, 2024 in Bridgeport, PA.
• Sign up at CrossFit

• USA Weightlifting 
• We are hosting a USA Weightlifting Level 1on January 13th and 14th, in Bridgeport PA
•  CLICK HERE to sign up!