2.29.2024

3.1.24












24.1
For time: 21 dumbbell snatches, arm 1 
21 lateral burpees over dumbbell 
21 dumbbell snatches, arm 2 
21 lateral burpees over dumbbell 
15 dumbbell snatches, arm 1 
15 lateral burpees over dumbbell 
15 dumbbell snatches, arm 2 
15 lateral burpees over dumbbell 
9 dumbbell snatches, arm 1 
9 lateral burpees over dumbbell 
9 dumbbell snatches, arm 2 
9 lateral burpees over dumbbell 
 *Time cap: 15 minutes 35-lb / 50- lb dumbbell

CLICK HERE for the score card and standards.

 Community Notes:

This Friday begins the CrossFit OPEN, the workout will be programmed in all Classes on Friday 3/1 and a special Friday Night Lights (from 4:30-6:30) with a local social following. 

Weekend Classes 9 AM on both Saturday 3/2 and Sunday 3/3 will be at the Lyons Den - 555 w Beidler Rd. KOP.

7- 8 AM OPEN GYM will be held at CFKOP on Saturday 3/2

NO Kids Class Saturday 3/2 

(regular schedule will resume next weekend)

Quote:
“A star does not compete with other stars around it; it just shines.” ― Matshona Dhliwayo

2.28.2024

2.29.24



4 x 3-minute rounds for reps of: 
12-cal row 
24 double-unders 
Round 1 - Max-reps Slamballs (20/30#)
Round 2 - Max- reps Dumbbell Snatch (35/50#)
Round 3 - Max reps Slamballs (20/30#)
Round 4 - Max- reps Dumbbell Snatch (35/50#)

( rest 2 minutes between rounds )

Community Notes:
This Friday begins the CrossFit OPEN, the workout will be programmed in all Classes on Friday 3/1 and a special Friday Night Lights (from 4:30-6:30) with a local social following. 

Weekend Classes 9 AM on both Saturday 3/2 and Sunday 3/3 will be at the Lyons Den - 555 w Beidler Rd. KOP.

7- 8 AM OPEN GYM will be held at CFKOP on Saturday 3/2

NO Kids Class Saturday 3/2 

(regular schedule will resume next weekend)

Quote:
“The biggest wall you have to climb is the one you build in your mind: Never let your mind talk you out of your dreams, trick you into giving up. Never let your mind become the greatest obstacle to success. To get your mind on the right track, the rest will follow.” ― Roy T. Bennett, The Light in the Heart

2.27.2024

2.28.24


Every 2 Minutes for 10 Rounds:
2 Power Cleans for Max Load (record heaviest 2 RM)

Cash out
For time:
2-4-6-8-10 
Power Cleans (95/135#)
10-8-6-4-2 
Calories Air Bike

Community Notes:
This Friday begins the CrossFit OPEN, the workout will be programmed in all Classes on Friday 3/1 and a special Friday Night Lights (from 4:30-6:30) with a local social following. 

Weekend Classes 9 AM on both Saturday 3/2 and Sunday 3/3 will be at the Lyons Den - 555 w Beidler Rd. KOP.

7- 8 AM OPEN GYM will be held at CFKOP on Saturday 3/2

NO Kids Class Saturday 3/2 

(regular schedule will resume next weekend)

Quote:
6 Ways To Give Your Mind A Break: 
1. Stop stressing 
2. Stop worrying 
3. Give rest to the problems weighing you down 
4. Lighten up 
5. Forgive yourself 
6. Forgive others
 ― Germany Kent

2.26.2024

2.27.24



 Take 20 Minutes to Build to a HEAVY 3 RM Back Squat

Cash Out:
5 Rounds:
In a 2:00 minute window:
12/15 Calories Ski Erg
5 Back Squats (@80% of 3 RM)

Community Notes:
This Friday begins the CrossFit OPEN, the workout will be programmed in all Classes on Friday 3/1 and a special Friday Night Lights (from 4:30-6:30) with a local social following. 

Weekend Classes 9 AM on both Saturday 3/2 and Sunday 3/3 will be at the Lyons Den - 555 w Beidler Rd. KOP.

7- 8 AM OPEN GYM will be held at CFKOP on Saturday 3/2

NO Kids Class Saturday 3/2 

(regular schedule will resume next weekend)

Quote:
“We have all known the long loneliness and we have learned that the only solution is love and that love comes with community.” – Dorothy Day

2.25.2024

2.26.24



  AMRAP in 15 Minutes:

15/20 Calories Row
15 Pull-ups
10 Hang Power Snatch (65/95#)

Community Notes:
This Friday begins the CrossFit OPEN, the workout will be programmed in all Classes on Friday 3/1 and a special Friday Night Lights (from 4:30-6:30) with a local social following. 

Weekend Classes 9 AM on both Saturday 3/2 and Sunday 3/3 will be at the Lyons Den - 555 w Beidler Rd. KOP.

7- 8 AM OPEN GYM will be held at CFKOP on Saturday 3/2

NO Kids Class Saturday 3/2 

(regular schedule will resume next weekend)

Quote:
“I know there is strength in the differences between us. I know there is comfort, where we overlap.” 
– Ani DiFranco

2.24.2024

2.25.24



CARDIO SUNDAY
"For time ...with a Partner"
3-6-9-12-15-18-21-24-27-30 reps of:
Ski Erg Calories
Bike Erg Calories

Quote:
“Too often we underestimate the power of a touch, a smile, a kind word, a listening ear, an honest compliment, or the smallest act of caring, all of which have the potential to turn a life around.” – Leo Buscaglia

2.23.2024

2.24.24



 BRING A FRIEND FOR FREE
"For time with a Partner"
1000 Meter Row
50 Burpees
100 Dumbbell Snatch 
150 Sit-ups
200 Air Squats
800 Meter Run

(Partners will share the work as needed and complete the run together, choose Dumbbell weight according to level and ability)

Quote: 
“We cannot live only for ourselves. A thousand fibers connect us with our fellow men.” – Herman Melville

2.22.2024

2.23.24



 AMRAP in 10 Minutes:
2 Bar Muscle Ups
4 Toes to Bar
8 Pistols (alternating)

Quote:
“There is immense power when a group of people with similar interests gets together to work toward the same goals.” – Idowu Koyenikan

2.21.2024

2.22.24



AMRAP IN 7 MINUTES:
7/10 Calories Air Bike 
10 KettleBell Swings (53/70#) 

rest 2 minutes

AMRAP IN 7 MINUTES:
7/10 Calories Row
10 Forward Front Rack Lunge (35/50#)

rest 2 minutes

AMRAP IN 7 MINUTES:
7/10 Calories Ski Erg 
10 Box Step-up ((35/50#) (20/24"))

Quote:
“We all should know that diversity makes for a rich tapestry, and we must understand that all the threads of the tapestry are equal in value no matter what their color.” – Maya Angelou

2.20.2024

2.21.24




Snatch 
5-5-3-3-1-1-1

Increase load as reps decrease. 
Build to a heavy single. 
Fast singles for the sets of 5 and 3 with about :20 seconds of rest in between. 
Rest 2:00-3:00 between sets.

TEST DAY - CASH OUT - RECORD RESULTS
30 Chest to Bar Pull-ups
30 Handstand Push-ups

Quote: 
“The best way to find yourself is to lose yourself in the service of others.” – Mahatma Gandhi

2.19.2024

2.20.24



 TEST DAY- RECORD RESULTS

Karen 
For time:
150 Wallballs (14/20" to 9/10 ft)

Skill Cash out:
Strict Ring Muscle Up

With a partner, not for time, accumulate 30 Strict Ring Muscle Ups
Modify with false grip strict ring L-Pull-ups or banded strict ring muscle ups

Quote:
“What should young people do with their lives today? Many things, obviously. But the most daring thing is to create stable communities in which the terrible disease of loneliness can be cured.” – Kurt Vonnegut

2.18.2024

2.19.24



For time:
4-8-12-16-20-24
Clean and Jerk (75/115#)
2-4-6-8-10-12
Bar Facing Burpees Over the Bar

Quote: 
“Sometimes, carrying on, just carrying on, is the superhuman achievement.” —Albert Camus

2.17.2024

2.18.24



CARDIO SUNDAY
21-15-9 
Calorie Row 
Burpee over Rower 

15-12-9 
Calorie Ski
Burpee Box Jump Over 

12-9-6 
Calories Air Bike
Line Facing Burpees

Quote: 
“You dream. You plan. You reach. There will be obstacles. There will be doubters. There will be mistakes. But with hard work, with belief, with confidence and trust in yourself and those around you, there are no limits.” —Michael Phelps

2.16.2024

2.17.24



BRING A FRIEND FOR FREE

8 Rounds (with a partner)
40 Double Unders
20 GHD Sit-ups
10 Calories Ski Erg

("you go, I go" FULL ROUNDS)
(for beginners modify to Single Unders and Ab-Mat Sit-ups)

Quote: 
“If something stands between you and your success, move it.” —Dwayne “The Rock” Johnson

2.15.2024

2.16.24




AMRAP in 15 Minutes:
5 Over Head Squats (65/95#)
10 Over Head Lunge (65/95#)
1 Rope Climb (15ft.)

Quote: 
“The hardest part is over. You showed up.” —Jess Sims

2.14.2024

2.15.24



4 Rounds for time of: 
 15 Kettlebell Swings 
20 Box jumps 
250-m Row 

 ♀ 35-lb KB, 20-in box 
♂ 53-lb KB, 24-in box

Quote: 
“Today I will do what others won’t, so tomorrow I can accomplish what others can’t.” —Jerry Rice

2.13.2024

2.14.24




Today, February 14th we will be hosting the Valentines Day WOD at all classes. Feel free to bring your significant other, partner, friend or relative...to give CrossFit a try for FREE
Even if you don't come with a partner, You will be paired up with someone. 


Each partner must share the work load and complete a portion of the below while the other partner continually holds a bumper plate over head. (Ladies#25/Gentlemen#45). 

We will scale the load overhead if necessary. If the bumper plate touches the ground at any time, each partner must complete 50 burpees. The bumper plate cannot rest on any object or body part, it must be held over head with arms fully extended. Exercises can be completed in any order. 

 For time: 
50 Wallballs (14/20#) 
75 Kettelbell swings (35/55#) 
100 Push Ups 
150 Sit-Ups 
200 Squats 
800M Run

We will scale this based on level and ability for new comers. This is a FREE class for first timers who come with a current CFKoP member!!


Past Results: 
(2.24.20) or (2.14.19) or (2.14.18) or (2.14.17) or  (2.12.16)  or  (2.14.15) or (2.14.14) or (2.17.13) or 2.14.12 or 2.13.11 or 2.13.10 or 2.14.09 or 6.24.09)

Community Notes:
Join us for the kick off of the 800 Gram Challenge - Thursday, February 15th at 7:00 PM!

Don't forget to sign up for the CrossFit Games OPEN!

Quote: 
“You’ve survived 100 percent of your worst days.” —Robin Arz√≥n

2.12.2024

2.13.24



TEST DAY- RECORD RESULTS

10 RM Deadlift

CASH OUT 
AMRAP in 5 Minutes:
10 Dumbbell Deadlifts (35/50#)
10 Dumbbell Front Squat (35/50#)

Community Notes:
Join us for the kick off of the 800 Gram Challenge - Thursday, February 15th at 7:00 PM!

Don't forget to sign up for the CrossFit Games OPEN!


Quote: 
“You just can’t beat the person who never gives up.” —Babe Ruth

2.11.2024

2.12.24




For time:
30 Thrusters (65/95#)
20 Calories Air Bike
10 Strict Handstand Push-ups
30 Front Squats (65/95#)
20 Calories Air Bike
10 Strict Handstand Push-ups
30 Push Press (65/95#)
20 Calories Air Bike
10 Strict Handstand Push-ups

Community Notes:
Join us for the kick off of the 800 Gram Challenge - Thursday, February 15th at 7:00 PM!

Don't forget to sign up for the CrossFit Games OPEN!


Quote: 
“A goal is a wish. A standard holds you accountable." —Tunde Oyeneyin

2.10.2024

2.11.24



CARDIO SUNDAY

AMRAP 20: 
400-m run 
25 double-unders 
400-m run 
50 double-unders 
400-m run 
75 double-unders 
400-m run 
100 double-unders etc... 
 Add 25 double-unders to each round. 
(For scoring- 100 m of running = 1 rep)

Quote: 
"Life is about making an impact, not making money. Impact is infinite." - Kevin Kruse.

2.09.2024

2.10.24



FREE FRIENDS and FAMILY - 9 AM 

5 rounds for time with a partner: 
50-calorie row 
10 wall walks 
– One person works at a time. 
– Split the work as needed.

Quote: 
“Failure is not an option.” – Gene Kranz, retired NASA Flight Director and manager

2.08.2024

2.9.24



21-15-9 reps of:
Strict L-Pull-up
Dumbbell Front Rack Lunge (35/50#)
Dumbbell Shoulder to Overhead (35/50#)

Community Notes:
Saturday 9:00 AM FREE FRIENDS and FAMILY!!!
(grab someone new and introduce them to CrossFit KOP)

Quote: 
“You don’t have to be great to start, but you have to start to be great.” – Zig Ziglar

Welcome Bettie Bruce to CrossFirt KOP

I'm so excited to announce Bettie Bruce physical therapist from Core Movement Physical Therapy will be joining us on Mondays at CFKOP!! We are so lucky to have Bettie, below is a message from her...
I had a great initial day at CF-KOP introducing my practice CoreMovement PT to the athletes on 1/29 and will be opening office hours once a week at the CF-KOP location! Every Monday, I’ll be opening 6, one-on-one sessions on the hour at CF-KOP! My main office is in Bryn Mawr, but to better service the athlete population in KOP, I’ll be out there every Monday.
If I haven't had the opportunity to meet you yet, let me introduce myself. My name is Bettie Bruce and moved to the area in May of 2023 with my husband Chris and dog Banks. I am the sole practitioner of CoreMovement Physical Therapy and enjoy working with fitness enthusiasts to address injury, move better and get stronger to stay active and in the gym.
I’m excited to be able to interact with you and the CF-KOP athletes each week and welcome any questions you may have. Should you not find a time that fits your schedule in the link, please feel free to email me directly to look into alternative scheduling options. Looking forward to starting this program up and continuing to progress your fitness goals!
Click on the link for cost, services, time slots to see Bettie.

2.07.2024

2.8.24



Committed Club - Workout by Megs!

For time:
21-18-15-12-9-6-3
Toes to Bar 
Burpees
*Every 3:00 beginning at 0 complete a 200 Meter Run*

Community Notes:
Saturday 9:00 AM FREE FRIENDS and FAMILY!!!
(grab someone new and introduce them to CrossFit KOP)

Quote: 
“Rather the pain of discipline, than the pain of regret.” – Bob Andrews

2.06.2024

2.7.24



TEST DAY - RECORD RESULTS

Squat Clean + Front Squat + Jerk

TEST DAY - CASH OUT
For time:
2000 Meter C2 Bike

Quote: 
“Your mind will quit 100 times before your body ever does.” – Author unknown

2.05.2024

2.6.24





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 2.20.19)
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)


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

2.04.2024

2.5.24



Committed Club - Workout by Danielle G!

OPEN Test 19.1

AMRAP in 15 minutes: 
19 Wall Ball Shots (20/14 lb, 10/9 ft) 
19 Calorie Row

Quote: 
“Hiding from your weaknesses is a recipe for incapacity and error.” – Greg Glassman, Founder of CrossFit

2.03.2024

2.4.24



CARDIO SUNDAY

3 Rounds for Time:
800 Meter Run
50 Sit-ups
30 Push-ups
100 Double Unders 
(time cap 35:00)

Quote: 
“The road to Easy Street goes through the sewer.” – John Madden

2.02.2024

2.3.24



FREE FRIENDS AND FAMILY - 9 AM 

AMRAP in 25 Minutes:
200 Meter Farmers Carry (35/53 KB or 35/50 DB)
30 Calorie Air Bike
50 Kettlebell Swings (35/53# KB)
30 Dumbbell Snatch (35/50# DB)

Community Notes:
Today, Saturday 9:00 AM FREE FRIENDS and FAMILY!!!
(grab someone new and introduce them to CrossFit KOP)
CrossFit Kids 10:15 AM Saturday!

Quote: 
“If you fail to prepare, you’re prepared to fail.” – Mark Spitz

2.01.2024

2.2.24



Push Press 
3-3-3-3-3

Cash out:
AMRAP in 7:
5 Burpee Box Jump Overs (20/24")
10 Push Press (65/95#)

Community Notes:
Saturday 9:00 AM FREE FRIENDS and FAMILY!!!
(grab someone new and introduce them to CrossFit KOP)
CrossFit Kids 10:15 AM Saturday!

Quote: 
“There may be people that have more talent than you, but there’s no excuse for anyone to work harder than you do.” – Derek Jeter