11.30.2023

Athlete/Coach Spotlight Coach Keith


A first look at Keith!!! 
(his first appearance on the blog!)

















How long have you been coaching at CFKOP?

 

Since April 2012

 

What got you into CrossFit and coaching?

 

I was initially introduced to CrossFit in late 2010 by my Personal Trainer at the time(he's actually the owner of CrossFit Ridge Ave. Shout out to Jim Pfromm!) He had me following the main site programming and I definitely thought it was crazy compared to the standard workouts I was doing with him for the year or so beforehand. In spring 2011 a friend made me aware that there were local CrossFit gyms that run the workouts in group classes so I looked it up and found KOP.  As for coaching I took the level 1 about a year after I joined KOP. My only intent was learning more about improving my own health and fitness. I was a gym bum at the time and as fate would have it, I did not apply what I learned and tried to bulldog my way through a round of the Bear Complex and ended up pinching a nerve in my lower back. I was sitting on the floor trying to pretend I was fine and Aimee walked up to me and asked if I would be interested in Coaching. She said she thought I could become a good coach and I was there all the time anyway. But what I really think is that gym was growing and she needed bodies to fill the schedule. 11+ years later though, here I am still filling in the class schedule!

 

What do you love about coaching?

 

Having a captive audience that has no choice but to listen to my jokes!

 

How has your coaching changed over the years? Do you feel there are things you've learned along the way?

 

At the beginning it was definitely rough, I would walk through classes just telling people what they did wrong. i.e. "you're in your toes on the squat" and "you're not locking out overhead on a the press". Aimee pulled me aside to tell me that I have to give actionable feedback to correct the issue. In these examples "shift your weight back and drive through your heels" for the squat and "reach/push to the sky" for the press. You could say I carry more tools than just a hammer now. Sometimes I’ll just use a scalpel. 

I’ve definitely learned many things along the way. The number one thing is that if you have a goal, you need a plan to achieve it. Because a goal without a plan is just a wish. Another, and it relates to setting and achieving goals, is that “Fitness is never finished unless you quit”.  If you achieve a goal(or don’t) you are most likely not going to quit. You either set a new goal and work towards that or regroup and reset your plan for the goal you didn’t reach. In the end, you’re never going to be finished.

Do you like to compete in competitions or would you prefer to be a judge?

 

Although it is few and far between, I prefer to compete. But don’t get it twisted, I’m always judging!!!

 

What movements do you enjoy either as an athlete or a coach?

 

As an athlete, if you’ve known me for more than a minute, you’ll know it’s the snatch. As a coach there’s not one particular movement but I will say “coaching of the fly” or during the workout.  I accel at seeing things if real time and giving “actionable queues” that end in the desired result. If you don’t understand what that means, ask Pam about “Pop and Drop” during one of the girls on girls competitions a few years ago.

 

Are you currently working on anything inside the gym as an athlete or a coach?

 

As an athlete my current goal is to keep myself physically fit enough to run down to the park with my dogs every morning.  I coach 6am in the gym on Tuesday/Wednesday/Thursday but I coach 7am with my Bruce and Ivy every morning rain or shine, hot or cold, it doesn’t matter. I am running down there with them every single morning to make sure they get their “workout”. There is no such thing as a rest day for a Malinois, especially two! That coupled with the fact that Alicia has started a small farm at our house gives me the need to be ready for anything at a moments notice.

 

12.1.23




Take 15 minutes to build to a HEAVY 3 RM Bench Press

then...
3 Rounds for time of:
500 Meter Row
18 Bench Press (95/135#)

ADVENT CHALLENGE DAY - 1
Max Burpees in 2:00 
M/F Winner 

Community Notes: 
This weekend's classes 12/2-12/3 Saturday/Sunday 9 AM will be held at the Lyons Den (555 w. Beidler, King of Prussia); there will be NO Kids class Saturday or Lifting on Sunday. 
Saturday 7 - 8 am OPEN gym will be held at the box.  

FESTIVUS our annual Holiday party will be held Friday 12/8 at 5:30 PM. Come in your most festive outfit, get ready to air grievances, compete at feats of strength and bring a white elephant gift to trade and some treats and drinks to share. 

Quote: 
"Hard work is a prison sentence only if it does not have meaning. Once it does, it becomes the kind of thing that makes you grab your wife around the waist and dance a jig." — Malcolm Gladwell

11.29.2023

11.30.23



AMRAP in 12 Minutes:
10 Dumbbell Deadlifts (35/50#)
10 Dumbbell Push Press (35/50#)
3 Bar Muscle Ups

Community Notes: 
This weekend's classes 12/2-12/3 Saturday/Sunday 9 AM will be held at the Lyons Den (555 w. Beidler, King of Prussia); there will be NO Kids class Saturday or Lifting on Sunday. 
Saturday 7 - 8 am OPEN gym will be held at the box.  

FESTIVUS our annual Holiday party will be held Friday 12/8 at 5:30 PM. Come in your most festive outfit, get ready to air grievances, compete at feats of strength and bring a white elephant gift to trade and some treats and drinks to share. 


Quote: 
"The only thing standing between you and outrageous success is continuous progress you need discipline." — Dan Waldschmidt

Advent 2023

  


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 

T-shirt/Tank/Sweatshirt from the CFKoP store 

$25 Gift Card to the Fristore

 A photo-shoot with Ryan Samson Photography

Wine and Spirits Basket

1 Hour Olympic Lifting session with Jim Rutter

1 Hour PT Session with Danny Singles Element PT

...and more

11.28.2023

11.29.23



Back Squat 
5-5-5-5-10
Increase loading on each set as you build to a 10-rep max

Cash out:
Tabata Air Bike Sprints!
Record total calories for 8 intervals of :20 on and :10 off

Community Notes: 
This weekend's classes 12/2-12/3 Saturday/Sunday 9 AM will be held at the Lyons Den (555 w. Beidler, King of Prussia); there will be NO Kids class Saturday or Lifting on Sunday. 
Saturday 7 - 8 am OPEN gym will be held at the box.  

FESTIVUS our annual Holiday party will be held Friday 12/8 at 5:30 PM. Come in your most festive outfit, get ready to air grievances, compete at feats of strength and bring a white elephant gift to trade and some treats and drinks to share. 

Quote: 
"I do not know anyone who has got to the top without hard work. That is the recipe. It will not always get you to the top, but should get you pretty near." — Margaret Thatcher

11.27.2023

11.28.23



On a 12:00 clock: 
50-calorie row 
40 Kettlebell swings (35/53 lb) 
30 burpees 
Max rope climbs (15ft)

-rest 3:00-

On a 6:00 clock:
25-calorie row
20 Kettlebell swings (35/53#)
15 Burpees
Max rope climbs (15ft)

Community Notes: 
This weekend's classes 12/2-12/3 Saturday/Sunday 9 AM will be held at the Lyons Den (555 w. Beidler, King of Prussia); there will be NO Kids class Saturday or Lifting on Sunday. 
Saturday 7 - 8 am OPEN gym will be held at the box.  

FESTIVUS our annual Holiday party will be held Friday 12/8 at 5:30 PM. Come in your most festive outfit, get ready to air grievances, compete at feats of strength and bring a white elephant gift to trade and some treats and drinks to share. 


Quote: 
"If people knew how hard I worked to get my mastery, it wouldn't seem so wonderful after all." 
— Michelangelo

Holiday Schedule


 

11.26.2023

11.27.23



"Holleyman" 
 30 rounds for time of: 
5 Wallball shots (14'20 to 9/10 ft) 
3 Handstand Push-ups
1 Power Clean (155/225)

Community Notes: 
This weekend's classes 12/2-12/3 Saturday/Sunday 9 AM will be held at the Lyons Den (555 w. Beidler, King of Prussia); there will be NO Kids class Saturday or Lifting on Sunday. 
Saturday 7 - 8 am OPEN gym will be held at the box.  

FESTIVUS our annual Holiday party will be held Friday 12/8 at 5:30 PM. Come in your most festive outfit, get ready to air grievances, compete at feats of strength and bring a white elephant gift to trade and some treats and drinks to share. 

Quote: 
"Do the best you can until you know better. Then when you know better, do better." — Maya Angelou

11.25.2023

11.26.23

FREE FRIENDS AND FAMILY - 9 AM!
(Bring a friend or family member for free to 9 am class to check out CrossFit KOP)

AMRAP in 40 Minutes (with a Partner)
400 m Run (together)
40 Kettlebell Swings (35/53#)
40 Burpees 
40 Calories on ANY cardio machine

Quote: 
“Gratitude can transform common days into thanksgivings, turn routine jobs into joy, and change ordinary opportunities into blessings.” —William Arthur Ward

11.24.2023

11.25.23



5 Rounds for time of:
40 Slamballs (20/30#)
30 Sit-ups
20 Calories Ski Erg
10 Push Jerks (95/135#)


Thanksgiving Schedule and Notes:

Saturday 11/25 - Normal 7 am and 9 am classes
Sunday 11/26 - Free Friends and Family 9 AM

Quote: 
“When you are grateful, fear disappears and abundance appears.” —Anthony Robbins

11.23.2023

11.24.23



AMRAP 5 Minutes: 
30 double-unders 
10 single-leg squats (alternating)

Rest 3:00

AMRAP 7 Minutes: 
30 double-unders 
10 burpees 

Rest: 3:00

AMRAP in 9 Minutes:
30 double-unders
15 dumbbell thrusters 35/50#
1 rope climb 20ft
 
Thanksgiving Schedule and Notes:

Friday 11/24 - NO 6 am NO 5:30 PM classes 
Saturday 11/25 - Normal 7 am and 9 am classes
Sunday 11/26 - Free Friends and Family 9 AM

Quote: 
“Appreciation is a wonderful thing. It makes what is excellent in others belong to us as well.” —Voltaire

11.22.2023

11.23.23

Happy Thanksgiving from our CFKOP family to yours!

We will be CLOSED today for the holiday and reopen tomorrow at 9:30 AM for class!

Thanksgiving Schedule and Notes:
Thursday 11/23 - CLOSED Thanksgiving 
Friday 11/24 - NO 6 am NO 5:30 PM classes 
Saturday 11/25 - Normal 7 am and 9 am classes
Sunday 11/26 - Free Friends and Family 9 AM




Quote: 
“Gratitude is a quality similar to electricity: It must be produced and discharged and used up in order to exist at all.” —William Faulkner

11.21.2023

11.22.23



For time:
10 K Row

Join us anytime from 6 am until 1pm to row a 10 K

We will be open from 6 AM until 1 PM for OPEN gym.

Thanksgiving Schedule and Notes:
Wednesday 11/22 - 10 K Row from 6 am - 1pm (open gym) 
Thursday 11/23 - CLOSED Thanksgiving 
Friday 11/24 - NO 6 am NO 5:30 PM classes 
Saturday 11/25 - Normal 7 am and 9 am classes
Sunday 11/26 - Free Friends and Family 9 AM

Quote: 
“Reflect upon your present blessings—of which every man has many—not on your past misfortunes, of which all men have some.” —Charles Dickens

11.20.2023

11.21.23



For time with a partner: 
50-calorie row 
50 burpee box jump-overs (20/24 in) 
50 deadlifts (125/185 lb) 
50 wall-ball shots (14/20 lb) (9/10 ft) 
50 ring dips 
50 wall-ball shots (14/20 lb) (9/10 ft) 
50 deadlifts (125/185 lb) 
50 burpee box jump-overs (20/24 in) 
50-calorie row

CLICK HERE to compare to 7.31.23

Thanksgiving Schedule and Notes:
Wednesday 11/22 - 10 K Row from 6 am - 1pm (open gym) 
Thursday 11/23 - CLOSED Thanksgiving 
Friday 11/24 - NO 6 am NO 5:30 PM classes 
Saturday 11/25 - Normal 7 am and 9 am classes
Sunday 11/26 - Free Friends and Family 9 AM




Quote: 
“For me, every hour is grace. And I feel gratitude in my heart each time I can meet someone and look at his or her smile.” —Elie Wiesel

Thanksgiving Week Schedule

 


11.19.2023

11.20.23



TEST DAY - RECORD RESULTS 

Randy 
For time: 
75 Power Snatch (55/75#) 

then...

Build to a HEAVY 5 RM Power Snatch

CLICK HERE to compare to 3.16.23
CLICK HERE to compare to 7.16.23


Thanksgiving Schedule and Notes:
Wednesday 11/22 - 10 K Row from 6 am - 1pm (open gym) 
Thursday 11/23 - CLOSED Thanksgiving 
Friday 11/24 - NO 6 am NO 5:30 PM classes 
Saturday 11/25 - Normal 7 am and 9 am classes
Sunday 11/26 - Free Friends and Family 9 AM

Quote: 
“Don’t join an easy crowd; you won’t grow. Go where the expectations and the demands to perform are high.” – Jim Rohn

11.18.2023

11.19.23



3 rounds: 
2000 m Row or 4000 m C2 Bike
40 Calorie Bike
30 GHD Sit-ups
(rest 2 minutes between rounds)


Thanksgiving Schedule and Notes:
Wednesday 11/22 - 10 K Row from 6 am - 1pm (open gym) 
Thursday 11/23 - CLOSED Thanksgiving 
Friday 11/24 - NO 6 am NO 5:30 PM classes 
Saturday 11/25 - Normal 7 am and 9 am classes
Sunday 11/26 - Free Friends and Family 9 AM

Quote: 
"Success is no accident. It is hard work, perseverance, learning, studying, sacrifice and most of all, love of what you are doing or learning to do." —PelĂ©

11.17.2023

11.18.23



TEST DAY - RECORD RESULTS

"EVA"
5 Rounds for time of:
800 Meter Run 
30 Kettlebell Swings (53/70#)
30 Pull-ups

(Some ideas to modify the workout would be to use half of the overall volume and to scale the load of the Kettlebell.)

CLICK HERE to compare to 3.23.23
CLICK HERE to compare to 7.13.23

Quote: 
"Success is the sum of small efforts, repeated day in and day out." —Robert Collier

Thanksgiving Week Schedule

 


11.16.2023

11.17.23



AMRAP in 20 Minutes:
30 Alternating Dumbbell Snatch (35/50#)
20/15 Calorie Air Bike
10 Parallette pass-throughs 
3 Wall Ascents (6/8 ft)

Thanksgiving Schedule and Notes:
Wednesday 11/22 - 10 K Row from 6 am - 1pm (open gym) 
Thursday 11/23 - CLOSED Thanksgiving 
Friday 11/24 - NO 6 am NO 5:30 PM classes 
Saturday 11/25 - Normal 7 am and 9 am classes
Sunday 11/26 - Free Friends and Family 9 AM

Quote: 
"I've come to believe that each of us has a personal calling that's as unique as a fingerprint and that the best way to succeed is to discover what you love and then find a way to offer it to others in the form of service, working hard and also allowing the energy of the universe to lead you." —Oprah Winfrey

11.15.2023

11.16.23



On the 4:00 for 6 Rounds
8 Chest to Bar Pull-ups
16 Deadlifts (155/225#)
400 Meter Run

(record times for all rounds - the score is the slowest round)


Thanksgiving Schedule and Notes:
Wednesday 11/22 - 10 K Row from 6 am - 1pm (open gym) 
Thursday 11/23 - CLOSED Thanksgiving 
Friday 11/24 - NO 6 am NO 5:30 PM classes 
Saturday 11/25 - Normal 7 am and 9 am classes
Sunday 11/26 - Free Friends and Family 9 AM

Quote: 
"Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, vision cleared, ambition inspired and success achieved." —Helen Keller

11.14.2023

11.15.23



AMRAP in 15 Minutes:
10...20...30...40...etc  reps of Overhead Squat (65/95#)
10...20...30....40...etc. Calories Row
 (Increase by 10 reps each round until 15 minutes has elapsed)

Thanksgiving Schedule and Notes:
Wednesday 11/22 - 10 K Row from 6 am - 1pm (open gym) 
Thursday 11/23 - CLOSED Thanksgiving 
Friday 11/24 - NO 6 am NO 5:30 PM classes 
Saturday 11/25 - Normal 7 am and 9 am classes
Sunday 11/26 - Free Friends and Family 9 AM

Quote: 
"Success isn't always about greatness. It's about consistency. Consistent hard work leads to success. Greatness will come." 
—Dwayne Johnson

11.13.2023

11.14.23



TEST DAY- RECORD RESULTS
1 RM Power Clean 

Cash out:
21-15-9 
Power Clean (65/95#)
GHD Sit-ups

CLICK HERE to compare to 3.30.23
CLICK HERE to compare to 7.11.23


Quote: 
"The only thing standing between you and outrageous success is continuous progress." 
—Dan Waldschmidt

11.12.2023

11.13.23



3 Rounds for time of:
21 Toes to Bar
15 Front Squats (105/155#)
90 Double Unders

(the barbell will be taken from the floor)

Thanksgiving Schedule and Notes:
Wednesday 11/22 - 10 K Row from 6 am - 1pm (open gym) 
Thursday 11/23 - CLOSED Thanksgiving 
Friday 11/24 - NO 6 am NO 5:30 PM classes 
Saturday 11/25 - Normal 7 am and 9 am classes
Sunday 11/26 - Free Friends and Family 9 AM

Quote: 
“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.” -Thomas Edison

11.11.2023

11.12.23



3 Rounds for time of:
30/20 Calories Air Bike
60 Double Unders
30 Sit-ups
800 M run or 1000 M  Row

Quote: 
“I am no longer afraid of becoming lost because the journey back always reveals something new, and that is ultimately good for the artist.” – Billy Joel

11.10.2023

11.11.23



We are hosting Girls on Girls today 11/11! There will be NO CLASSES today, we will resume our normal schedule tomorrow!

Please come out to cheer on our ladies competing!

Jamie & Danielle 
Dana H 
Leda & Jill H 
Aimee & Cate 
Kalyn
or 
...come out to STEP UP for a CAUSE at the event!


 Chad1000X (1000 step ups for time) is the workout we will run in honor of Navy SEAL Chad Wilkinson, who died by suicide on Oct. 29, 2018, due to the effects of numerous deployments, several TBIs, blast-wave injuries, and PTSD. 

Our goal is to raise money ($10 a person or more) to honor Chad’s life and legacy and to raise awareness for suicide prevention. All proceeds go to The Step Up Foundation. The Step Up Foundation raises funds to support programs dedicated to the research and treatment of combat-related injuries while honoring “our veterans and their invisible wounds.”

It's not about the time it takes to complete 1000 step ups, or the weight you use or the box height, it's about supporting our veterans who have invisible wounds and giving back to our community. 

A $10 Donation will allow you to be entered into a raffle to win a GO RUCK SACK, we will have event t-shirts and patches too!




Quote:
“The beautiful journey of today can only begin when we learn to let go of yesterday.” – Steve Maraboli

11.09.2023

11.10.23



"CHAD"
For time:
1000 Step Ups
 (35/45# to a 20/24" box)

 Chad1000X (1000 step ups for time) will honor of Navy SEAL Chad Wilkinson, who died by suicide on Oct. 29, 2018, due to the effects of numerous deployments, several TBIs, blast-wave injuries, and PTSD. 

Our goal is to raise money ($10 a person or more) to honor Chad’s life and legacy and to raise awareness for suicide prevention. All proceeds go to The Step Up Foundation. The Step Up Foundation raises funds to support programs dedicated to the research and treatment of combat-related injuries while honoring “our veterans and their invisible wounds.”

It's not about the time it takes to complete 1000 step ups, or the weight you use or the box height, it's about supporting our veterans who have invisible wounds and giving back to our community. 

A $10 Donation will allow you to be entered into a raffle to win a GO RUCK SACK, we will have event t-shirts and patches too!

Coaches Notes:
Bring a backpack to use for this workout and we can fill it with the appropriate weight for you. Other scaling can come in terms of a reduction of height on the box and or volume of step ups. 

Quote: 
“The most important reason for going from one place to another is to see what's in between, and they took great pleasure in doing just that.” – Norton Juster

11.08.2023

Girls on Girls



Good luck to our CFKoP ladies competing this weekend at Girls on Girls! 
Come out to cheer them on - Saturday 11/11 at CFKOP! 

Jamie & Danielle 
Dana H 
Leda & Jill H 
Aimee & Cate 
Kalyn

Upcoming Holiday Dates and Schedule

 


Check out our fall schedule and some cool community events we hope you can all join us for!

Friday 11/10 - CHAD 
Saturday 11/11- Girls on Girls 
Wednesday 11/22 - 10 K row - OPEN gym from 6 AM until 1 PM 
Thursday 11/23 - Closed Thanksgiving 
Friday 11/24 - NO 6 am or 6:30 PM classes 
Saturday/Sunday 12/2-12/3 - CFL1 at the gym - 9 AM Sat/Sun at the Lyons Den (555 W Beidler Rd, KoP) 
Friday 12/8 - Festivus - Holiday Party 5:30 PM
Sunday 12/24 - FREE Friends and Family 9:00 AM 
Monday 12/25 Closed Christmas 
Tuesday 12/26 - NO 6 am class 
Sunday 12/31 - FREE Friends and Family 9:00 AM 
Monday 1/1 - Closed New Years Day 
Saturday/Sunday 1/6-1/7 - CFL2 at the gym - 9 am Sat/Sun at the Lyons Den (555 W Beidler Rd, KoP)

11.9.23



TEST DAY - RECORD RESULTS

FIGHT GONE BAD 
In this workout you move from each of five stations after a minute for three rounds. 
This is a five-minute round from which a one-minute break is allowed before repeating. 

 The stations are: 
 1. Wall-ball: 20/14 pound ball, 10/9 ft target. (Reps) 
2. Sumo deadlift high-pull: 75/55 pounds (Reps) 
3. Box Jump: 20" (Reps) 
4. Push-press: 75/55 pounds (Reps) 
5. Row: calories (Calories) 
Rest 1:00

 The clock does not reset or stop between exercises. On call of "rotate," or the sound of the buzzer the athlete/s must move to the next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. 

2021 Results:
CLICK HERE to compare to 2.22.21
CLICK HERE to compare to 5.5.21
CLICK HERE to compare to 8.7.21
CLICK HERE to compare to 11.8.21
2023 Results:
CLICK HERE to compare to 3.8.23
CLICK HERE to compare to 7.5.23

Community Notes:
Step up for a Cause! 
Friday in all classes and Saturday at Girls on Girls (all day)!

 Chad1000X (1000 step ups for time) is the workout we will run in honor of Navy SEAL Chad Wilkinson, who died by suicide on Oct. 29, 2018, due to the effects of numerous deployments, several TBIs, blast-wave injuries, and PTSD. 

Our goal is to raise money ($10 a person or more) to honor Chad’s life and legacy and to raise awareness for suicide prevention. All proceeds go to The Step Up Foundation. The Step Up Foundation raises funds to support programs dedicated to the research and treatment of combat-related injuries while honoring “our veterans and their invisible wounds.”

It's not about the time it takes to complete 1000 step ups, or the weight you use or the box height, it's about supporting our veterans who have invisible wounds and giving back to our community. 

A $10 Donation will allow you to be entered into a raffle to win a GO RUCK SACK, we will have event t-shirts and patches too!

NO CLASS on Saturday 11/11 - We are hosting our "Girls on Girls" Competition. 




Quote: 
“Don’t judge each day by the harvest you reap, but by the seeds that you plant.” – Robert Louis Stevenson