9.1.24

CARDIO SUNDAY

"Turbo Charged"

On 2 Machines of Choice Complete the Following for Total Time:

Machine 1-
5 Sets:

15/20 Calories 
:60 Rest

Machine 2-
5 Sets: 

20/30 Calories 
:90 Rest

Machine 1-
5 Sets: 

15/20 Calories
:60 Rest 

Quote: 

"When the world is so complicated, the simple gift of friendship is within all of our hands." 

- Maria Shriver

8.31.24

Community Workout, Free Friends and Family!
With a Partner, AMRAP in 22 Minutes:

"Fly High 22"
22 Calorie Row
22 Power Cleans (65/95#)
22 Wall Balls (14/20 to 9/10')
22 Toes-to-Bar

(Partners split the work as needed)

Quote: 

Friendship improves happiness, and abates misery, by doubling our joys, and dividing our grief. 

- Marcus Tullius Cicero

8.30.24

Take 20 Minutes to build to a Heavy Squat Snatch 

 (Newer Athletes can perform 1 Power Snatch+1 Overhead Squat) 

 Cash Out: 

 For Time: 

200 Meter Run 

6 Overhead Squats

200 Meter Run 

9 Overhead Squats 

200 Meter Run 

12 Overhead Squats 

(Use 70% of heaviest Squat Snatch for the Overhead Squat) 

Quote: 

"Friendship is like a glass ornament, once it is broken it can rarely be put back together exactly the same way."

- Charles Kingsley

8.29.24

AMRAP  in 20 Minutes:

2 Ring Muscle Ups
4 Strict Handstand Push-ups

12 Dumbbell Lunge (forward or reverse step) (35/50#)

50 ft Handstand Walk 

Quote:

"Friendship is like money, easier made than kept."

-  Samuel Butler

8.28.24

EMOM for 20 Minutes:

1. 15 Box Jump Overs (20/24")

2. 50 Double Unders
3.12/15 Calorie Air Bike
4. Rest

Cash Out: 

3 Rounds for quality:

25 GHD Sit-ups

25 Hip Extensions
:30 Hollow Hold (accumulated)
:30 Superman Hold (accumulated)

Quote:

"Friendship is the only cement that will ever hold the world together."

-  Woodrow Wilson

Fall Kids Sessions

 

We are offering an 8 Week Fall CrossFit Kids Program

Ages: 6-12

Cost: 8 weeks $135, 10 class punch card $165, Drop in $20

Dates: Saturdays 10:15 AM - 8/31, 9/7, 9/28, 10/5, 10/12, 10/19, 10/26, 11/2

**First Class is FREE**

Labor Day Schedule

Join us this Labor Day for a weekend filled with Fitness!

Bring a friend and family member (...or two or three) for FREE this Saturday August 31st at 9 AM and/or Monday September 2nd at 10 AM!

First Class is always free for Adults or Kids - Join us for CFKids on Saturday 10:15 following the Community WOD!

 

8.27.24

Congrats Jeff and Grace!

Congrats Ben and Shannon!

Congrats Brian!

TEST DAY- RECORD RESULTS

Heavy C2B Fran:

For Time: 
21-15-9 
Thrusters (95/135#)
Chest to Bar Pullups

CLICK HERE to compare to 3.29.23

Quote: 

"Friendship is always a sweet responsibility, never an opportunity."

-  Khalil Gibran

8.26.24

For Time: 

1000 M Row 

30 DB Hang Cleans (35/50#)

750 M Ski

30 DB Bench (35/50#)

1000 M C2 Bike 

30 Kettlebell Swings (35/53#)

200 M Run

30 Burpees over Kettlebell

Quote: 

"Friendship is a word, the very sight of which in print makes heart warm."

- Augustine Birrell

8.25.24

CARDIO SUNDAY- BUTT BLASTER

10 rounds for time of:

 200 M Run 

 100 Lunges 

 20 Sit-ups 

 10 Push-ups 

*decrease lunges by 10 each rounds *

Quote: 

Keep your eyes on the stars, and your feet on the ground.” Theodore Roosevelt.

Community Notes

As summer comes to a close we are excited about the FALL and upcoming festivies we have a CrossFit KOP. 

It's time to mark your calendars! 

 

Saturday 9/31 - Community WOD for Lauren Taylor to wish her good luck at the CF Adaptive Games  

Monday 9/2 - Labor Day 10 AM Hero WOD with Coach Matthew Powell 

Sat/Sun 9/14/9/15 - 9 AM Classes at the Lyons Den 555 w Beider Rd. King of Prussia 

Sat 12/14 -  The King and Queen of Prussia (internal competition) and Festivus (our holdiay party) will be combinded this year on Saturday 12/14 - This will look a bit different but all the same traditions will still be present from both events!

8.24.24

FREE FRIENDS AND FAMILY 
PARTNER SATURDAY

Complete with a Partner 

AMRAP 8:00

Partner 1: 8/10 Cal Air Bike 
Partner 2: Max Shoulder to Overhead (95/135#)

-Rest 2:00-

AMRAP 8:00

"You Go, I Go:"

10 KB Swings (53/70#)

10 Ab Mat Sit Ups 

Quote: 

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” 

-Aristotle.

8.23.24

"LAZAR" 

- Memorial Workout- 

All for time: 

3 rounds of: 

30 Row Calories 

10 Bar Muscle-ups 

Rest 3 mins

3 rounds of: 

30 Row Calories 

15 Strict Handstand Push-ups 

Rest 3 mins 

3 rounds of: 

10 Bar Muscle-ups 

15 Strict Handstand Push-ups 

Quote: 

 “You must expect great things of yourself before you can do them.” 

-Michael Jordan

8.22.24

3 Rounds for time of:

25 Pushups 

50 Air Squats

100 Double Unders

50 Air Squats 

25 Push Press (55/75#)

Quote: 

“You can have everything in life you want, if you just help enough other people get what they want.” 

-Zig Ziglar

8.21.24

All For Time: 

3 Rounds: 

15 Pull-ups 

5 Squat Cleans (135/205#)

then...

3 Rounds:

15 Chest to Bar Pull-ups

5 Squat Cleans (135/205#)

Quote: 

“The difference between ordinary and extraordinary is that little extra.”
-Jimmy Johnson

8.20.24

For Time: 

Complete multiple 2:00 AMRAP to get to 100 Burpee Box Jump Overs

AMRAP in 2:00:

10/12 Calorie Ski

Max Burpee Box Jump Overs (20/24")

Rest 1:00 

Continue with AMRAP's until 100 Burpee Box Jump Overs are Completed. 

Quote:
“Identify your problems, but give your power and energy to solutions.”
-Tony Robbins

8.19.24

TEST DAY - RECORD RESULTS

 CrossFit Total
 1 RM Back Squat
1 RM Shoulder Press
1 RM Deadlift

Scaling: Newer athletes should treat today as an opportunity to practice and get comfortable with heavy lifts. Intermediate athletes should attempt max effort lifts for each movement. Beginner Option: Back squat 3-3-1-1 reps Shoulder press 3-3-1-1 reps Deadlift 3-3-1-1 reps 

CLICK HERE to read more about the CrossFit total

CLICK HERE to compare to 4.8.2024

Quote:

“Be led by your dreams. Not by your problems.”
Roy Williams

8.18.24

CARDIO SUNDAY:

Partner Workout:

AMRAP in 30 Minutes:

 12 Calorie Row 

50 Double Unders 

3 Wall Walk

Partners will alternate movements - "You Go, I Go Style"

Quote

The struggle ends when gratitude begins.
-Neale Donald Walsch

8.17.24

 PARTNER SATURDAY- FREE FRIENDS AND FAMILY

For Time with a Partner, Splitting Work as Needed:

80 Calorie Ski
60 Kettlebell Swings (35/53#)
40 Chest to Bar Pullups
60 Calorie Ski
45 Kettlebell  Swings
30 Chest to Bar Pullups
40 Calorie Ski 
30 Kettlebell  Swings
20 Chest to Bar Pullups

Quote:

A grateful mind is a great mind which eventually attracts to itself great things. 

-Plato

8.16.24

 AMRAP in 8 Minutes:

8 Push Press (65/95#)
8 Front Squats (65/95#)

 Rest 2:00

 AMRAP in 8 Minutes:

8 Handstand Push-ups
8 Box Jumps (24/30")

 Quote:
Gratitude is the single most important ingredient to living a successful and fulfilled life. 

-Jack Canfield

8.15.24

 For Time:

1600 Meter Run
50 Deadlifts (at Bodyweight) 

50 GHD Sit-ups

50 Hip Extensions 

 Quote:

Gratitude is thankfulness expressed in action. 

-William George Jordan

8.14.24

For Load:
Bench Press
10-10-10-10

Cash Out:

AMRAP in 10 Minutes:

10 Dumbbell Bench Press (35/50#)

 10 Ring Dips

Quote: 

"Age is no barrier. It’s a limitation you put on your mind." 

- Jackie Joyner-Kersee

8.13.24

TEST DAY- RECORD RESULTS 

 "Grace" 

 For time: 

30 Clean and Jerks (95/135) 

 CLICK HERE to compare to 4.2.24

 TEST DAY - CASH OUT 

 "Death by"... Air Bike Calories 

 With a continuously running clock do one calorie the first minute, two calories the second minute, three calories the third minute... continuing as long as you are able. To the unaccustomed this workout might feel like a joke in the beginning; not to worry, everyone stops laughing around round 7..

Quote: 

The only way to prove that you’re a good sport is to lose. 

- Ernie Banks

8.12.24

Every Minute on the Minute for 24 Minutes:

Min 1: 8 Strict Pullups 

Min 2: 60 Double Unders

Min 3:15 Toes to Bar 

Min 4. 15 KB Goblet Squats (53/70#)

 Quote:

Appreciation can make a day, even change a life. Your willingness to put it into words is all that is necessary. 

-Margaret Cousins

8.11.24

CARDIO SUNDAY 

5 Rounds for time of:

40 Double Unders

30 Sit-ups

20 Push-ups

1000 M C2 Bike

Quote: 

The past is your lesson. The present is your gift. The future is your motivation.

8.10.24

 FREE FRIENDS AND FAMILY SATURDAY 

For Time with a Partner, Splitting work as Needed:

60 Deadlifts (155/225#)
10 Shuttle Runs (25' Down and Back)
40 Deadlifts (155/225#)
20 Shuttle Runs (25' Down and Back)
20 Deadlifts  (155/225#)
30 Shuttle Runs (25' Down and Back)

*Starting at 3:00, and every 3 minutes,  each Partner Complete 6 Burpee Pullups*

Quote: 

The lessons we learn from pain are the ones that make us the strongest.

8.9.24

For Time:

42 GHD Sit-ups

42 Calorie Ski

42 Hand Release Pushups

30 GHD Sit-ups

30 Calorie Ski

30 Hand Release Pushups

18 GHD Sit-ups

18 Calorie Ski

18 Hand Release Pushups

Cash Out:

Seated DB Shoulder Press

10-10-10 

Strict Pull-up

10-10-10

Quote:

 Life is a balance of holding on and letting go. 

- Rumi

8.8.24

 For Load: 

Deadlift
3-3-3-3-3

Cash Out: 

For Time:
2,000 Meter Row

Quote: 

Mistakes are a part of being human. Appreciate your mistakes for what they are: precious life lessons that can only be learned the hard way.

- Al Franken

8.7.24

5 Round for Time:

24 Air Squats 
16 Bar Facing Burpees
8 Shoulder to Overhead
4 Thrusters 

(105/155#) 

Quote: 

Experience is the teacher of all things. 

- Julius Caesar

8.6.24

For Time: 

400 Meter Run

30 Toes to Bar

200 Meter Run 

150 Double Unders 

200 Meter Run 

15 Bar Muscle Ups

400 Meter Run 

Quote: 

The only way to learn is to live.

- Paulo Coelho

8.5.24

 

TEST DAY - RECORD RESULTS 

"Holleyman" 

 30 Round for Time

 5 Wallball shots (14/20 # to 9/10 ft) 

 3 Handstand Push-ups 

1 Power Clean (155/225)

 CLICK HERE to compare to 3.20.24

 Quote: 

Life is a journey that must be traveled no matter how bad the roads and accommodations.

- Oliver Goldsmith

8.4.24

CARDIO SUNDAY 

For Time Partitioned Anyway:

100 Box Step Ups (20"/24")

250 Double Unders

5,000 Meter Row or 10,000 Meter C2 Bike

Quote: 

Coming together is a beginning. Keeping together is progress. Working together is a success.” – Henry Ford

8.3.24

FREE FRIENDS AND FAMILY 

With a Partner:

AMRAP 12: 

12/15 Calorie Row (Together)

15 Synchro Ab-Mat Sit Ups 

15 Synchro DB Snatches (35/50#) 

15 Synchro Ab-Mat Sit Ups

12/15 Calorie Row (Together)

Rest 3:00

For Time, Splitting Work:

60 Calorie Row 

60 Ab Mat Situps 

60 DB Snatches (35/50#) 

Quote: 

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

8.2.24

For Time: 

10-20-30-40

Wall Balls (20/30# to 9/10')

40-30-20-10

Med Ball Cleans (20/30#) 

Cash Out: 

For time accumulate:

30 Strict Pull-ups 

30 Strict Ring Dips 

(partition as needed)

Quote: 

“He who conquers himself is the mightiest warrior.” – Confucius

Athlete Spotlight - Yormen

Starting CrossFit 

4 Months After 

When did you start at CF KOP? 

I started March 26th, I have been a member for 4 months at CF KOP I have seen alot of success!

 

Tell us about what you have achieved so far! 

Since I started I have lost 20 pounds! Apart from exercising I am on a diet, I eat well and have a caloric deficit. I have gained a lot of strength and have been able to define my waist and I will continue working on my body. 

What current goals do you have? Now I want to do the muscle up and define my whole body!I prefer having a slim athletic body. 

 What is your favorite part of CrossFit? My favorite part of CF is that I can do it in a short time of the day. I like that the trainers are always attentive and they are all very friendly and nice. 

What brought you in our doors? Was it hard to get started? For me it was difficult to start. First because I don't speak fluent English, sometimes I understand, sometimes I don't!

Secondly because I am an immigrant and I am here alone, I depend on myself for everything. I have lived near the gym for over a year and have always wanted to go. I had to carve out time to dedicate to working on my health. 

I love CrossFit! I love it! I recommend everyone to practice it to improve their health and mood through exercise.