7.27.24

 

PARTNER SATURDAY FREE FRIENDS AND FAMILY

AMRAP 25 With a Partner: 

 Every 5:00 

 200 Meter Run (Partner 1 Carries Med Ball) 

 35 Kettlebell Swings (35/53#) 

200 Meter Run (Partner 2 Carries Med Ball) 

 Max Wall Balls (14/20# to 9/10') 

 *Split work but run together. Score is total Wall Balls Completed*

 Quote: 

“The pessimist sees difficulty in every opportunity. The optimist sees opportunity in every difficulty." 

—Winston Churchill

7.26.24

 

For Time: 

 3 Rounds of: 

12 Push Jerk (75/115#) 

12 GHD Situps 

36 Double Unders

-into-

 2 Rounds of: 

12 Push Press (75/115#) 

12 GHD Situps 

36 Double Unders

-into-

 1 Round of: 

 12 Strict Press (75/115#) 

12 GHD Situps 

 36 Double Unders

 Quote: 

 “There are three ways to ultimate success: The first way is to be kind. The second way is to be kind. The third way is to be kind.” —Mister Rogers

7.25.24

 

For Time: 

5 Legless Rope Climbs (15')

20 Back Squats (155/225#) 

30 Calorie Row 

40 Burpees Over Rower 

Then at 15:00 

Work up to A Heavy Back Squat within a 10 Minute window

 Quote: 

"If you are not willing to risk the usual, you will have to settle for the ordinary." 

- Jim Rohn

7.24.24

 

All for Time: 

 

800 Meter Run 

 Into:

 5 Rounds:

  10 Devil's Press (35/50#) 

15 Toes to Bar

 Quote: 

 "Courage is grace under pressure." 

- Ernest Hemingway

7.23.24

 

5 Rounds for Time of: 

 20/25 Calorie Assault Bike 

 10 Sandbag Cleans (100/150) 

5 Bar Muscle Ups

 Quote:

 “Develop success from failures. Discouragement and failure are two of the surest stepping stones to success.” 

—Dale Carnegie

7.22.24

 

TEST DAY: RECORD RESULTS 

 5 RM Overhead Squat 

CLICK HERE to compare to 3.27.24

 CASH OUT:

24/30 Calorie Ski 

 30 Hang Power Snatch (65/95#) 

 24/30 Calorie Ski 

 Quote:

"Things work out best for those who make the best of how things work out." 

- John Wooden

7.21.24

CARDIO SUNDAY 

 

For Time: 

 

10-20-30-40-50-40-30-20-10 

Machine Calories 

Unbroken Double Unders 

 Quote: 

 “Often it isn't the mountains ahead that wear you out, it's the little pebble in your shoe.” 

― Muhammad Ali

7.20.24

 

PARTNER SATURDAY: FREE FRIENDS AND FAMILY 

 With a Partner AMRAP 20: 

Farmer Carry together and Split the Rest of the Work

 100 Meter Farmer Carry (2x 35/50#)

15 Handstand Pushups 

 20 Burpee Box Jump Overs (20"/24")

 25 Calorie C2 Bike 

 From 20:00 to 28:00 

Max Calorie Air Bike

(you go, I go)

 Quote:

“The best things in life aren't things.” 

― Art Buchwald

7.19.24

Every 2:00 for 8 Rounds Complete: 

3 Power Cleans 

 (for max load, increase load each round) 

Cash Out: 

 For Time: 50 Power Cleans (95/135#) 

 *Every Time you drop the Bar Complete a 200 Meter Run*

   Quote:

 “Always focus on the front windshield and not the review mirror.” 

― Colin Powell

7.18.24

AMRAP in 15 Minutes: 

5 Thrusters (75/115#) 

5 Calorie Row 

5 Thrusters (75/115#) 

10 Calorie Row 

5 Thrusters (75/115#) 

15 Calorie Row 

5 Thrusters (75/115#) 

20 Calorie Row 

5 Thrusters (75/115#) 

25 Calorie Row....etc... 

*Continue and Add 5 Calories Each Round*

Quote:

“Nothing is really work unless you would rather be doing something else.” 

― J.M. Barrie

7.17.24

 

TEST DAY - RECORD RESULTS 

 

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

Click Here to Compare to 3.5.24

 Quote:

 “Life is 10 percent what you make it and 90 percent how you take it.” ― Irving Berlin

7.16.24

 

TEST DAY: RECORD RESULTS 

 

Take 20 Minutes to Establish a 5RM Push Press

CLICK HERE to Compare to 3.6.24

Cash Out:

AMRAP in 7 Minutes: 

7 Chest to Bar Pull-ups 

7 Right Dumbbell Hang Power Clean and Jerk (35/50#) 

7 Left Dumbbell Hang Power Clean and Jerk (35/50#)

 

Quote: 

“Everything that irritates us about others can lead us to an understanding of ourselves.” 

― C.G. Jung

Athlete Spotlight- Richard

How long have you been at CF KOP? 

I have been a member of CF KOP since October 2022. 

What brought you in to CF KOP to begin with? 

I used to walk a lot for exercise. But I knew I needed to increase my fitness level as I got older. I saw the gains a couple of friends were making after starting to do CrossFit. 

Was it intimidating to start CrossFit? 

Yes very! I was intimidated by how fit the members are and also by all the things the people in the Masters class could do that I could not. 

What other activities do you enjoy outside of CrossFit? 

Spending time with family and friends, watching my kids play sports, traveling, cooking, watching and attending sporting events. 

How has CrossFit changed your life? 

My overall fitness level has increased, increase in strength, better balance, less injuries and I just feel better and have more energy. 

What was the most fun thing to learn at CrossFit? 

That I could actually do some things physically that I never did my whole life. 

How much fun we have in class while still working hard. 

 Do you have a favorite and least favorite movement? 

Least favorite is burpees. I enjoy doing ring rows.

7.15.24

Every Minute on the Minute for 12 Minutes: 

 1. 3 Ring Muscle Ups 

 2. 9/12  Ski Erg Calories

 3. 50 ft. Handstand Walk

 Rest 2:00 

 For Time: 

 12 Ring Muscle Ups 

 36/48 Ski Erg Calories

200 ft. Handstand Walk

 Quote: 

 “To change ourselves effectively, we first had to change our perceptions.”

 ― Stephen R. Covey

7.14.24

 CARDIO SUNDAY

Every Minute on the Minute for 40 Minutes:

 

1- Ski Calories

 2- C2 Bike calories

 3- Shuttle Runs (50'- 25' Down and Back)

 4- Rest

 

*Score is Lowest Round of Each 

 Quote:

 “Lead by example, insist on teamwork and instill motivation. Self-discipline is what gets you to work every day, and hard work builds character.”

 — Dave Mueller

7.13.24

 BRING A FRIEND FOR FREE

Complete with a Partner Sharing the Work

For Time: 

 10-20-30-40-50-40-30-20-10

 Calorie Row 

Between Each Set:

 20 Burpees to Target

 20 Wall Ball Shots (14/20# to 9/10')

*Workout Starts and Ends on Machine* 

 Quote: 

 The challenge of leadership is to: be strong, but not rude; be kind, but not weak; be bold, but not bully; be thoughtful, but not lazy; be humble, but not timid; be proud, but not arrogant; have humor, but without folly.” 

—Jim Rohn

7.12.24

AMRAP in 15 Minutes:

1 Power Snatch (95/135#)

 1 Deficit HSPU (3/4.5”)

 10 Double Unders

 

2 Power Snatches 

 2 Deficit HSPU

 20 Double Unders

3 Power Snatches

3 Deficit HSPU

30 Double Unders 

Continue adding in this sequence each round for the remainder of the 15 Minutes. 

 Quote:

 Leadership and learning are indispensable to each other.” 

-John F. Kennedy

7.11.24

 Front Squat

3-3-3-3-3 

Cash Out: 

For Time: 

30-20-10 reps of:

Air Bike Calories 

Back Rack Lunges (65/95#) 

GHD Sit-ups 

(time cap 12:00)

 Quote:

 Real leadership is leaders recognizing that they serve the people that they lead.” 

-Pete Hoekstra

7.10.24

TEST DAY - RECORD RESULTS

 “Christine” 

 3 Rounds for Time: 

500 Meter Row

 12 Deadlifts (Bodyweight)

 21 Box Jumps (20/24”)

CLICK HERE to compare to 9.5.23

 CLICK HERE to compare to 1.5.23 

CLICK HERE to compare to 5.8.23

Cash Out:

Strict Pull-ups

10-10-10-10 

 Quote:

 “A leader is one who knows the way, goes the way, and shows the way. Leadership is an action, not a position.” 

-Donald McGannon

7.9.24

AMRAP in 20 Minutes:

2 Rope Climbs (15') 

 10 DB Bench (35/50#) 

200 Meter Run

 Quote:

 "The greatest leader is not necessarily the one who does the greatest things. He is the one that gets the people to do the greatest things.”

 -Ronald Reagan

7.8.24

Clean and Jerk 

 1-1-1-1-1-1-1 

*Aim for all lifts to be 70% of 1RM and above 

 CASH OUT: 

For Time with a 10 Minute Cap: 

 

60 Clean and Jerks (65/95#) 

*Every minute on the minute complete 6 Burpees*

Quote:

“If your actions inspire others to dream more, learn more, do more and become more, you are a leader.”

-John Quincy Adams

7.7.24

CARDIO SUNDAY

4 Rounds for Time:

24/30 Calorie Row 

30 Double Unders

24/30 Calorie Ski

30 Double Unders

Quote:

"Happiness is the real sense of fulfillment that comes from hard work."-  Joseph Barbara

7.6.24

FREE FRIENDS AND FAMILY

For time with a partner: 

Run 1,200 m then… 

16 Rounds of: 

 8 Toes-to-bars 

8 Burpee box jumps (20/24 in) then… 

47 Goblet squats (53/70 lb) 

 – Run together. 

– Split all other work evenly with one person working at a time. 

– One partner completes a full round of the couplet before switching.

Quote: 

The goal of practice is always to keep our beginner’s mind. – Jack Kornfield

7.5.24

 TEST DAY: RECORD RESULTS 

 10 RM Deadlift 

 

Cash Out: 

 AMRAP 8 Minutes

2-4-6-8-10 etc.. 

DB Snatch (35/50) 

Hand Release Pushups

 CLICK HERE to compare to 2.13.24

Quote:

"Great things come from hard work and perseverance. No Excuses."-  Kobe Bryant

7.4.24

 CLOSED FOR THE 4TH! 

HAVE A HAPPY AND SAFE HOLIDAY!

(Regular Class Schedule will resume tomorrow 7/5)

7.3.24

 AMRAP in 4 Minutes:

21 Wall Ball Shots (14/20" to 9/10')

21 Toes to Bar 

Max Wall Walks in Remaining Time 

Rest 2:00

AMRAP in 4 Minutes:

21 Toes to Bar 

9 Wall Walks

Max Wall Ball Shots in Remaining Time

Rest 2:00

AMRAP in 4 Minutes:

21 Wall Ball Shots

9 Wall Walks 

Max Toes to Bar in Remaining Time 

Quote:

"I’m a great believer in luck, and I find the harder I work the more I have of it."-  Thomas Jefferson

7.2.24

 For Time: 

100/120 Assault Bike 

 Starting at 0:00, Every 3:00 Complete:

 3 Hang Power Cleans (95/135)

 6 Front Squats (95/135)

 9 Burpees over the Bar

Quote: 

"Work harder than you think you did yesterday."- Alex Elle

7.1.24

TEST DAY - RECORD RESULTS

"Nicole" 

AMRAP in 20 minutes

400 meter Run 

Max Pull-Ups 

 On a 20-minute clock, perform a 400 meter run, then complete as many Pull-Ups as possible in a single set (unbroken, meaning a drop from the pull-up bar, touching the ground, or otherwise resting in any position other than a hang counts as a break and the end of the set). Continue immediately to another Run and another max set of Pull-Ups. Repeat until the 20-minutes is up. Score is the total number of Pull-Ups completed (cumulative across all rounds) before the 20-minute clock stops. 

 CLICK HERE

  To compare results from 3.28.2024

Quote:

"Without hard work, nothing grows but weeds."  Gordon B. Hinckley

6.30.24

CARDIO SUNDAY

For Time: 

1600 Meter Run 

25 Burpees 

800 Meter Run 

25 Burpees 

400 Meter Run 

25 Burpees 

Community Note: 

Today's 9 AM Cardio Class will be held at The Lyons Den 555 W Beidler Rd. KOP

 Quote: 

Practice puts brains in your muscles. – Sam Snead

6.29.24

For time with a partner: 

160 Double-unders 

160 AbMat sit-ups 

160 Double-unders 

160 DB Push presses (35/50 lb) 

160 Double-unders 

400-m DB Farmers carry 

– Split the work as desired. 

– Use two dumbbells.

Community Note:

Today's 9 AM Free Friends and Family will be held at the Lyons Den 555. W Beidler Rd. KoP.

 Quote: 

Knowledge is of no value unless you put it into practice. – Anton Chekhov

Masters Class Update

 For the Summer effective July 3rd our Wednesday 1:00 PM Masters class with Jackie will move to 10:30 AM.

6.28.24

  AMRAP 20 Minutes: 

Max calories on any machine 

– Every 2:00, including 0:00, complete 

16 Alternating Pistols

Community Notes:

We are hosting a CFL1 on June 29/30th. 

Saturday 9 AM and Sunday 9 AM Classes on June 29th and 30th will be held at the Lyons Den 555 W Beidler Rd. King of Prussia. 

Open Gym from 7-8 AM on Saturday will still take place at CFKOP.

Join us in support of Lauren Taylor who is going to the CrossFit Games!!!

❤️ CLICK HERE to purchase a T-shirt to support her ride to the games.

We will host a fun community workout on August 31st at 9am where you can pick up your shirts at CFKOP and wish Lauren good luck!

Performance Meal Prep is now delivering to CFKOP,

CLICK HERE to check out what they offer.

 Quote: 

 I’m a strong believer that you practice like you play, little things make big things happen. – Tony Dorsett

4TH OF JULY

WE WILL BE CLOSED FOR THE 4TH! 

 HAVE A HAPPY AND SAFE HOLIDAY! 

(Regular Class Schedule will resume on Friday 7/5)

Athlete Spotlight Dana H- Headed to the Masters Fitness Championship- Elite

Congratulations to Dana H for qualifying for the Masters Fitness Championship - Elite Division 

How do focus on such a major event?  Did you have a strategy to manage the stress? 

I try not to over think the importance of the event, but rather how I need to approach the workouts to perform at my best. When doing an online competition, most of the stress is in the setup for filming and making sure you have good, clean movements to avoid penalties. 

What approach did you take for the workouts? Everyday wod or a blaze of glory? 

My approach is to figure out which movements tax which body parts and what movements are my weaknesses (and strengths). I do my weakest wods first, or the lifting wod first, depending on the specific competition requirements - that way I am fresh and can give those wods my best effort! Then I figure out which workout will be the most difficult from a recovery standpoint and I tackle that one last. For any workout, I push myself, but always stay within my abilities… meaning not blowing up or hitting some aspect of the workout too hard, or too fast! Pacing is key! 

How does it feel to be ranked best in the world in your respected categories? It feels awesome!! I aim to be consistent and avoid any injuries. As an older athlete, this is critical to not overtrain, that’s when injuries may happen. I am enjoying the journey and I still have work to do! Top 30 athletes go to the games; I need to review these workouts and evaluate which areas need improvement and place my focus on those incremental improvements. 

What advice can you give to community members looking to become more competitive? First, make sure you are having fun! That keeps you consistent. Second, remember the 1/3 rule: - 1/3 of the time you will be average. - 1/3 of the time you will be below average. - 1/3 of the time you will be above average. PRs are not always a sign of progress. This will keep you mentally strong and focused; if you have a bad day it’s just that… a bad day. Third: For gymnastics, weightlifting, and conditioning, assess your strengths and weaknesses and figure out what needs the most improvement. Dedicate more time working on those areas. As an example, if you lack overall strength, spend more time building strength, and less on conditioning work. It’s always helpful to enlist a coach to help you understand the areas that you need to focus on.  

What’s next for you? Tell us what you have your eyes on in the future. I am planning on competing at the Masters Fitness Collective Championship at the end of September. This will be my only in-person competition for CrossFit this year. It’s important to get out on the competition floor and gain experience in a high-pressure environment. It helps you learn to manage your emotions when things don’t go your way. I am grateful that CrossFit provides me the opportunity to compete, but it’s so much more than that. Our community is a place where you have support in the gym, and throughout all parts of your life. The people at my gym are more than supportive athletes - they are my family. Crossfit King of Prussia is my happy place!

6.27.24

 

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46. 

TEST DAY - RECORD RESULTS

"The Seven"

 Seven rounds for time of:

7 Handstand push-ups

7 Thrusters (95/135#)

7 Knees to elbows

7 Deadlifts (165/245#)

7 Burpees

7 Kettlebell swings (53/70#)

7 Pull-ups

CLICK HERE (to compare to 2.6.24)
CLICK HERE (to compare to 2.20.19)
CLICK HERE (to compare to 5.23.19)

CLICK HERE (to compare to 8.27.19) 

CLICK HERE (to compare to 11.22.19)

CLICK HERE (to compare to 7.20.22)

Community Notes:

We are hosting a CFL1 on June 29/30th. 

Saturday 9 AM and Sunday 9 AM Classes on June 29th and 30th will be held at the Lyons Den 555 W Beidler Rd. King of Prussia. 

Open Gym from 7-8 AM on Saturday will still take place at CFKOP.

Join us in support of Lauren Taylor who is going to the CrossFit Games!!!

❤️ CLICK HERE to purchase a T-shirt to support her ride to the games.

We will host a fun community workout on August 31st at 9am where you can pick up your shirts at CFKOP and wish Lauren good luck!

Performance Meal Prep is now delivering to CFKOP,

CLICK HERE to check out what they offer.

Quote: 

“Sometimes it’s not about how good you are but how bad you want it.” – author unknown

6.26.24

Complete 7 Rounds for Time: 

20/25 Calorie Assault Bike 

Rest 1:00 

-Score is the total amount of time including rest.

 Cash Out: 

For Skill: Tabata L Sit 

(8 Rounds :20 On/:10 Off)

Community Notes:

We are hosting a CFL1 on June 29/30th. 

Saturday 9 AM and Sunday 9 AM Classes on June 29th and 30th will be held at the Lyons Den 555 W Beidler Rd. King of Prussia. 

Open Gym from 7-8 AM on Saturday will still take place at CFKOP.

Join us in support of Lauren Taylor who is going to the CrossFit Games!!!

❤️ CLICK HERE to purchase a T-shirt to support her ride to the games.

We will host a fun community workout on August 31st at 9am where you can pick up your shirts at CFKOP and wish Lauren good luck!

Performance Meal Prep is now delivering to CFKOP,

CLICK HERE to check out what they offer.

Quote:

The more you practice the better you’ll be, the harder you train the great in you they’ll see. – Alcurtis Turner

6.25.24

AMRAP 10 Minutes: 

3 Bar Muscle Ups 

12 DB Hang Power Cleans (35/50#) 

24 Double Unders 

 Rest 3:00 Minutes 

AMRAP 10 Minutes: 

2 Rope Climbs (15')

12 DB Push Press (35/50#) 

24 Double Unders

Community Notes:

We are hosting a CFL1 on June 29/30th. 

Saturday 9 AM and Sunday 9 AM Classes on June 29th and 30th will be held at the Lyons Den 555 W Beidler Rd. King of Prussia. 

Open Gym from 7-8 AM on Saturday will still take place at CFKOP.

Join us in support of Lauren Taylor who is going to the CrossFit Games!!!

❤️ CLICK HERE to purchase a T-shirt to support her ride to the games.

We will host a fun community workout on August 31st at 9am where you can pick up your shirts at CFKOP and wish Lauren good luck!

Performance Meal Prep is now delivering to CFKOP,

CLICK HERE to check out what they offer.

Quote: 

Everything we do is practice for something greater than where we currently are. Practice only makes for improvement. – Les Brown

6.24.24

Back Squat 

7-7-7-7-7 

Cash Out: 

TEST DAY 

For Time: 500M Ski

CLICK HERE to compare to 5.23.23

CLICK HERE to compare to 1.3.23

Community Notes:

We are hosting a CFL1 on June 29/30th. 

Saturday 9 AM and Sunday 9 AM Classes on June 29th and 30th will be held at the Lyons Den 555 W Beidler Rd. King of Prussia. 

Open Gym from 7-8 AM on Saturday will still take place at CFKOP.

Join us in support of Lauren Taylor who is going to the CrossFit Games!!!

❤️ CLICK HERE to purchase a T-shirt to support her ride to the games.

We will host a fun community workout on August 31st at 9am where you can pick up your shirts at CFKOP and wish Lauren good luck!

Performance Meal Prep is now delivering to CFKOP,

CLICK HERE to check out what they offer.

Quote: 

Through practice, gently and gradually we can collect ourselves and learn how to be more fully with what we do. – Jack Kornfield

6.23.24

CARDIO SUNDAY 

10 Rounds for Time: 

12 Calorie Air Bike 

9 Calorie Ski 

6 Shuttle Runs (50’)(25’ down and back) 

Quote: 

"Celebrate endings—for they precede new beginnings." - Jonathan Lockwood Huie

6.22.24

BRING A FRIEND FOR FREE 

 “Jack” 

 AMRAP in 20 Minutes: 

10 Push Presses (75/115#) 

10 KB Swings (35/53#) 

10 Box Jumps (20/24”) 

With a Partner Complete this workout in a “you go, I go” format

 

Cash Out: 

 800 Meter run together  

Quote: 

"Today's accomplishments were yesterday's impossibilities." 

- Robert H. Schuller

6.21.24

Every 2:00 for 10 Sets Complete 

3 Power Snatches 

*build in load with each set* 

Cash Out: 

4 Rounds for Time: 

10/12 Calories Air Bike 

12 Burpees 

Quote: 

"With the new day comes new strength and new thoughts." - Eleanor Roosevelt

6.20.24

 “Karen”

For time:

 150 Wall Ball Shots (14/20#) (9’/10’) 

Cash Out: 

For Quality, accumulate 15 Reps of Strict Ring MU/ Ring Muscle Up/or Skill practice

CLICK HERE to compare to 2.20.24

Quote: 

"New beginnings can be as subtle as a whisper or as loud as a symphony."

6.19.24

AMRAP in 20 Minutes: 

400 Meter Run 

20 Knees to Elbows 

10 Sandbag Cleans (100/150#)

Quote: 

Follow your bliss and the universe will open doors for you where there were only walls." 

- Joseph Campbell

6.18.24

Bench Press 

3-3-3-3-3 

TEST DAY - CASH OUT: 

For Time: 

30 Chest to Bar Pull-ups 

30 HSPU 

CLICK HERE to compare to 2.21.24

 Quote: 

The beginning is the most important part of the work." - Plato

6.17.24

On Sept. 15, 2020, CrossFit Kids Seminar Staff Flowmaster Kelly Brown passed away after a courageous five-year battle with ovarian cancer. She was 44. Brown is survived by her husband, John, and their two children, a 14-year-old son and 11-year-old daughter. Kelly and John started their CrossFit journey in 2006 and opened CrossFit Agoge in 2007. In 2010, she became a member of the CrossFit Kids Seminar Staff. An incredible wife, mother, teacher, coach, affiliate owner, and friend, Kelly contributed much to all whose lives she touched. She will be deeply missed by all who had the privilege of knowing her.

Kelly Brown 

5 rounds for time: 

440-Meter row 

10 Box jumps 

10 Deadlifts 

10 Wall-ball shots 

Ladies♀ 24-inch box, 185-lb barbell, and 20-lb med ball 

Gentlemen♂ 30-inch box, 275-lb barbell, and 30-lb med ball

CLICK HERE to compare to 11.16.20

Quote: 

"Every moment is a fresh beginning." - T.S. Eliot

6.16.24

CARDIO SUNDAY 

 12 sets- pick machine of your choice 

 1:00 Effort 1:00 Rest between sets 

 Sets 1-4- :20 sprint :40 easy 

 Sets 5-8- :20 easy :20 sprint :20 easy 

 Sets 9-12- :40 easy :20 sprint 

 Quote: 

“If you don’t stand for something you will fall for anything.” — Malcolm X

6.15.24

BRING A FRIEND FOR FREE!

5 Rounds for total Burpees

(with a partner)

Every 5:00 

 400 meter run 

 30 Deadlifts (95/135) 

 Max Burpee over the Bar Until 4:00 

 Partners share the work but run together. 

Each round athletes will get 1:00 rest.

 Quote: 

“Integrity is choosing your thoughts and actions based on values rather than personal gain.” 

 — Chris Karcher

6.14.24

AMRAP 14 Minutes: 

 8 Strict Pull-ups 

 8 Strict Handstand Push-ups 

 Cash out: 

 For total calories 

 10 rounds 

:30 on / :30 off 

Assault bike 

 Quote: 

“Integrity is doing the right thing, even when no one is watching.” — C. S. Lewis

T-shirts for Lauren's Road to the Games

Join us to support Lauren Taylor on her road to the 2024 CrossFit Games! 

We plan to have a community workout on August 31st at 9am where you can pick up your shirts at CFKOP! 

❤️ CLICK HERE to purchase a T-shirt!

Coaching Development

 

Join us on Saturday June 22nd at CrossFit KOP from 12:30- 5:00 PM for our Elevate Coaching Excellence workshop.

Focus: Lesson Planning and Progressions with individual feedback

Instructors: Clay and Aimee

Cost : $100 

6.13.24

Congratulations to Ben and Shannon for securing some top spots on the leader board in the 2 K Bike!

TEST DAY - RECORD RESULTS

Squat Clean+ Front Squat + Jerk 

Cash out: 

 2000M C2 Bike 

CLICK HERE to compare to 2.7.24

Quote: 

“Do the best you can until you know better. Then when you know better, do better.” 

 — Maya Angelou

Athlete Spotlight - Lauren Taylor

Congratulations to Lauren Taylor on qualifying for the CrossFit Games 2024

- Neuromuscular division -

How do focus on such a major event? Did you have a strategy to manage the stress?

I believe that the key to success is focusing on what I can control versus what I can't control. This is something that I discuss with my PT (Danny Singles) and Aimee regularly, because living with a disability can be challenging and unpredictable. Some of the things that I can control are how I train, what I eat, how much sleep I get, and the effort I put forth. As I prepare for a competition and during the event, I avoid social media as much as possible, because it can be a source of negativity and distraction. I also try to reduce my stress by spending time with my niece and my dog, who always make me happy!

What approach did you take for the workouts? Everyday wod or a blaze of glory?

I train at a moderate intensity level of 7 to 8 on the "Perceived Exertion" scale. Before I start a workout, I do some strength and skill work to improve my abilities and performance under stress. I make my training enjoyable and fun! In competitions, I challenge my body to the maximum. This sometimes causes me to tremble, cramp, or even vomit. Competition is where I give my best effort and never hold back. I don't want to regret not pushing harder when I finish. Of course, not every workout has been flawless, and I have learned from my mistakes. I always try to avoid repeating them.

How does it feel to be ranked best in the world in your respected categories?

That is a question I have never pondered before! But now that you ask me, I feel both humbled and motivated by this achievement. As an Adaptive CrossFit athlete, I feel privileged to train at a box that embraces me and lets me work out with amazing people. Celebrating with Aimee after the CrossFit Games in 2022 was a thrilling and reflective moment. I realized how far I had come and how much I had overcome. Every year brings new challenges and competitors. I focus on what I can control and prepare myself as best as I can.

What advice can you give to community members looking to become more competitive?

A piece of advice I live by is "Be Comfortable Being Uncomfortable". This means being willing to face challenges and embrace vulnerability in all aspects of life. After my accident, I had to accept the changes in my body and abilities and appreciate what I could still do. Being vulnerable can lead to amazing opportunities and growth. So my advice is to believe in yourself, be vulnerable for yourself, and enjoy the journey.

What’s next for you? Tell us what you have your eyes on in the future.

I'm thrilled to share that I have finished the Semifinals in second place, according to the unofficial results. This means that I have a high chance of getting an official invitation to the 2024 CrossFit Games as a Women's Neuromuscular Moderate athlete. This has been a goal of mine and I'm eager to compete at the highest level again. To prepare for the Games, I will be following a rigorous training program and focusing on my nutrition and recovery. I would love to have some training partners who can challenge me and motivate me along the way. If you are interested in joining me for a workout, please let me know. I appreciate all the support and encouragement from this amazing community of CFKOP! Beyond 2024, we will see where the journey takes me after September.

6.12.24

For time:

25 Pull-ups 

35 Wallballs (14/20 to 9/10 ft)

50 Push-ups 

100 Ab-Mat Sit-ups 

50 Push-ups 

35 Wallballs (14/20 to 9/10 ft)

25 Pull-ups 

 

Quote: 

“Just as we leave the effects of our work behind in results, we leave the effects of our interactions with people in their hearts, minds, and souls.” ― Henry Cloud, Integrity: The Courage to Meet the Demands of Reality

6.11.24

For time:

40/50 Calorie Row 

then...

 3 rounds of

 21 Dumbbell Snatch (35/50) 

 15 Dumbbell Box Step Ups (20/24") (2x35/50#) 

 9 Burpees 

then...

 40/50 Calorie Row

Quote: 

The foundation stones for a balanced success are honesty, character, integrity, faith, love and loyalty. 

- Zig Ziglar

6.10.24

8 Rounds for time of: 

 5 Power Snatch (95/135#) 

 30 Double Unders 

 200 Meter Run

Quote: 

Have the courage to say no. Have the courage to face the truth. Do the right thing because it is right. These are the magic keys to living your life with integrity. W. Clement Stone

6.9.24

CARDIO SUNDAY

Every Minute on the Minute for 35 Minutes: 

1. 200 meter run 

2. 12/15 calorie row 

3. 40 Double Unders 

4. Max Calorie Assault Bike 

5. Rest 

Score is total assault bike calories. 

Quote:  

“Done right, a strategic intent is really one decision that makes 1,000 decisions.” 

- Greg McKeown

6.8.24

BRING A FRIEND FOR FREE

As Many Rounds as Possible in 30 Minutes with a partner: 

500 Meter Row 

40  Dumbbell Deadlifts 

30  Dumbbell Thrusters 

20  Dumbbell Hang cleans 

10 Burpees over Dumbbell

One partner works at a time. 

One partner holds a sandbag (100/70) while the other partner works. 

(Dumbbells ladies 2x 35# DB Gentlemen 2 x 50# DB

 Quote: 

“Think for yourself, or others will think for you without thinking of you” - Henry David Thoreau

6.7.24

For Time: 

3-6-9-12-15 

Front Squats (95/135) 

Toes to Bar 

-Rest 3:00- 

15-12-9-6-3 

Front Squats (95/135) 

Toes to Bar 

 

Quote: 

“Effort and courage are not enough without purpose and direction.” - JFK

6.6.24

Strict Press 

5-5-3-3-1-1 

Record heaviest set for 5/3/1

Cash out For Quality: 

400 Meter Run Into: 

3 rounds: 

:45 bird dog (each side) 

:45 second side plank (each side) 

:45 second Superman hold 

Then: 400 Meter Run 

Quote: 

“It’s not about the number of hours you practice, it’s about the number of hours your mind is present during the practice” - Kobe Bryant

6.5.24

4 Rounds for Time of: 

25 ft Handstand walk 

25 ft Front Rack walking lunge (2x 35/50) 

25 Box Jumps (20/24") 

25 ft Front Rack walking lunge (2x 35/50) 

25 ft Handstand walk 

Rest 1:00 between rounds. 

Score is total time to complete all 4 rounds plus the rest intervals

Modify the Handstand Walk with 3 wall walks or less distance. 

Quote: 

“Hard times create strong men. Strong men create good times. Good times create weak men. And, weak men create hard times.” - G. Michael Hopf

6.4.24

For Time: 

20 Calorie Assault Bike 

20 GHD Sit-ups 

9 Clean and Jerk (105/155) 

20 Calorie Assault Bike 

20 GHD Sit-ups

7 Clean and Jerk (105/155) 

20 Calorie Assault Bike 

20 GHD Sit-ups

5 Clean and Jerk (105/155) 

20 Calorie Assault Bike 

20 GHD Sit-ups

 Quote: 

“Perhaps the richest person in the room could be measured by the amount of time they spend present with the people they love” - Amber Lyon

6.3.24

 TEST DAY- RECORD RESULTS

"Candy" 

 5 rounds for time of:

20 Pull-ups 

40 Push-ups 

60 Squats

CLICK HERE to compare to 1.19.24

Quote: 

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

6.2.24

CARDIO SUNDAY 

For time:

100 Calorie Row

1 Mile run

50 Calorie Row

800 Meter Run

25 Calorie Row

400 Meter Run

Quote: 

“We don't want to tell our dreams, we want to show them.” Cristiano Ronaldo

6.1.24

BRING A FRIEND FOR FREE

For time with a partner: 

400 meter run

21 thrusters (75/115 lb) 

12 rope climbs (15 ft) 

15 thrusters (75/115 lb) 

9 rope climbs (15 ft) 9 thrusters (75/115 lb) 

6 rope climbs (15 ft) 

400 meter run

Each partner completes the designated number of thrusters, and runs together then split rope climbs as needed.

Quote: 

“If you go around being afraid, you're never going to enjoy life. You have only one chance, so you've got to have fun.” Lindsey Vonn, American Apline Ski Racer

5.31.24

5 rounds for time: 

16 Handstand Push-ups 

8 Alternating Front rack lunges (75/115 lb) 

8 Push Presses (75/115 lb) 

500 meter row

Quote: 

"Be the change that you wish to see in the world." —Mahatma Ghandi

5.30.24

Take 20 Minutes to Build to a Heavy 1 RM Snatch

Cash out:

2 rounds for time: 

10 snatches (95/135 lb) 

12 bar-facing burpees 

Right into… 

2 rounds for time: 

10 snatches (75/115 lb) 

12 bar-facing burpees

(time cap 12:00)

Quote: 

"You get what you give." —Jennifer Lopez

5.29.24

Every 3:00 for 5 rounds: 

40 double-unders 

20 wall-ball shots (14/20 lb) (9/10 ft) 

– Rest the remainder of each interval. 

– Score is the fastest round.

Quote: 

"Don't sit down and wait for the opportunities to come. Get up and make them." —Madam C.J. Walker, American entrepreneur and activist

5.28.24

For time: 

21-15-9 

DB Deadlifts (35/50 lb) 

42-30-18 

Box step-ups (20/24 in) 

GHD Sit-ups

– Use two dumbbells. In terms of scaling different weight dumbbells can be used.

Quote: 

"The bad news is time flies. The good news is you're the pilot." 

—Michael Altshuler, American author and motivational speaker

5.27.24

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. 

This workout was one of Mike's favorites and he'd named it "Body Armor". From there on it was referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. 
Rx for the full WOD will require the weight vest (10# ladies and 20# gentlemen).

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

(10#/20# vest)

An appropriate scale for this WOD would be

("1/2 Murph"):
800M Run
50 Pull-ups
100 Push-ups
150 Squats
800 Meter Run.

Partner "Murph" is also an option:
Two athletes complete the work together one person working at a time except on the runs. Both athletes will run an 800 together in the beginning and in the end (timer ends as the last person crosses the doorway).

Community Notes:

9:00 AM Memorial Day Murph will be Held at the Lyons Den

(555 W. Beidler Rd, KoP)

(after party and BBQ following the Workout)

Quote: 

"The most difficult thing is the decision to act; the rest is merely tenacity." —Amelia Earhart

5.26.24

CARDIO SUNDAY

AMRAP in 30 Minutes:

500 Meter row

400 Meter run

20/30 Air bike calories 

Quote: 

"If I cannot do great things, I can do small things in a great way." —Martin Luther King, Jr.