11.23.2015

W.O.D. 11.24.15










4 Rounds for time of:
500 Meter Row
14 Power Snatches (75/115#)
7 Chest to Bar Pull-ups

Community Notes:
Join Tori for a SPECIAL pre-holiday Yoga Class at 4:30PM in the Annex. 

Quote:
“Give, but give until it hurts.”
 ― Mother Teresa

11.22.2015

W.O.D. 11.23.15







Annie- Test Day Record Results
50-40-30-20-10
Double Unders
Sit-ups

then:
Front Squat 
5-5-5-5-5

Community Notes:
We have a modified class schedule this Thanksgiving week click here for the schedule.

Plus we are offering some special activities you shouldn't miss:

YOGA with Tori on Tuesday at 4:30PM in the Annex.

AMAZING RACE with your coaches (*starts at the box) on Thursday at 8:00AM, this Race/Scavenger Hunt will take you around the streets of Bridgeport in an adventure you don't want to miss. Friends and Family are welcome, this is a FREE class and will certainly be a lot of FUN.

TURKEY TROT with Tim P., it is in Wilson Farm Park and 5k, 3.1 miles and he will run warm ups to. Click here to register.

Quote:
“We make a living by what we get. We make a life by what we give.”
 ― Winston S. Churchill

THANKSGIVING HOLIDAY SCHEDULE:



Wednesday, November 25th 
Daily WOD- 6am, 9:30am, 12:15pm Express, 4:30pm, 5:30pm, 6:30pm (no 7:30pm)
Open Strength- 6:30am, 5:30pm
NO BBC

Thursday, November 26th 
Amazing Race Family and Friends WOD- 8am
(No Regular Classes Adult or Kids)

Friday, November 27th 
Daily WOD- 9:30am, 12:15pm Express (No Early AM or Evening Classes)
Open Strength- 10:30am-1:00pm

 Saturday and Sunday November 28-29th 
Daily WOD 10am (no 9am)
Open Strength 11:00am
 No Kids Classes
All Classes in Annex

11.21.2015

W.O.D. 11.22.15


Congrats to Jill, Justin, Pam and Tim P. who all ran in the Philadelphia Half Marathon today!

Filthy Fifty 
50 Box jump, 24/20 inch box 
50 Jumping pull-ups 
50 Kettlebell swings (35/53#) 
Walking Lunge, 50 steps 
50 Knees to elbows 
50 Push press, 45/35 pounds 
50 Back extensions 
50 Wall ball shots, 20/14 pound ball 
50 Burpees 
50 Double unders 

Coaches Notes: 
Newer athletes should scale to 30 reps of each exercise, the "Dirty Thirty".

Quote:
"A positive attitude causes a chain reaction of positive thoughts, events and outcomes. It is a catalyst and it sparks extraordinary results."
-Wade Boggs

11.20.2015

Welcome to Clayton and Gordy

I'm honored to introduce you all to our newest coaches: 
Clayton (Clay) and Gordy.


Clayton 

Originally from Wilmington, DE, Clayton has recently moved to the greater Philadelphia area. Being a career Coach, there is nothing more enjoyable than to foster the goals of people around him and share in their success. Witnessing an athlete's emotions when achieving something they never thought possible, is the reward of his hard work. There is no better atmosphere than CrossFit KOP.

Clayton has been deeply involved with the Special Olympics of Delaware for over 11 years as a Coach and "Unified Player". He comes from a classic athletic background of football, basketball, and baseball. He has been a full time CrossFit Coach for almost 4 years and is looking forward to many more as he pursues higher education in his field. Clay couldn't be more excited to be a part of the CF KOP community and is looking forward to the many great experiences ahead.


Gordy


Gordy grew up in Valley Forge, attending Phoenixville High School and then on to Bucknell University. He played football, basketball and golf at Phoenixville, and football at Bucknell, graduating with a Bachelor of Science degree. Besides these sports, he had a passion for snow skiing, water skiing, and racquetball. While pursuing a successful career in the aerospace industry, he played competitive amateur golf and took up running, having competed in many 5k's and half-marathons. Running was a great activity to support a heavy travel schedule, as he covered North America for a British aerospace forging company, for over 25 years. Having retired in 2012, he was looking to reduce the volume of running and was introduced to Crossfit in March of 2013 by his brother-in-law. In February of 2014, he earned his Crossfit Level 1 Certification (at Crossfit KoP!), and competed in the Crossfit Open in March, coming in 27th in his age group after the Open. After another year of training, he improved to 17th in the world in his age group in the 2015 Open. This success in Crossfit is the fuel that drives his passion for the sport, and his desire to share his experiences with fellow athletes through coaching. He is still playing competitive golf, is a two-time Sr. Club Champ at Merion Golf Club, and the 2015 Player of the Year. He is proof that Crossfit can improve your ability in any sport, at any age (even golf!).

The next time you see these gentlemen in the gym please introduce yourself and welcome them to our community. 

W.O.D. 11.21.15



Congratulations to all of our "Junior" Lifters! 
It was their first time on the competition floor and they all did amazing!
Grace and Jovina both qualified for Youth Nationals! 
Thanks to our coaches and all the CrossFit KoP Family who went out to support these ladies today!

---------------------------------------------

Congrats to Jill and Alex for taking a top spot on the board in Mary!

"Mary" 
Complete as many rounds in 20 minutes as you can of: 
5 Handstand Push-ups 
10 One legged squats, alternating 
15 Pull-ups

Community Notes:
THANKSGIVING HOLIDAY SCHEDULE:

Wednesday, November 25th 
Daily WOD- 6am, 9:30am, 12:15pm Express, 4:30pm, 5:30pm, 6:30pm (no 7:30pm)
Open Strength- 6:30am, 5:30pm
NO BBC

Thursday, November 26th 
Amazing Race Family and Friends WOD- 8am
(No Regular Classes Adult or Kids)

Friday, November 27th 
Daily WOD- 9:30am, 12:15pm Express (No Early AM or Evening Classes)
Open Strength- 10:30am-1:00pm

 Saturday and Sunday November 28-29th 
Daily WOD 10am (no 9am)
Open Strength 11:00am
 No Kids Classes
All Classes in Annex

Quote:
"Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it."
-Lou Holtz


11.19.2015

W.O.D. 11.20.15









Complete as many rounds in 10 minutes as you can of: 
10 Deadlifts (155/225#)
10 Box Jumps (20/24")
10 Push-ups

Community Notes:
Please join us next Thursday at 8:00AM for the Amazing Race. This is a FUN and FREE  adventure workout for you and your friends and family. 

Quote:
"Excellence is not a skill, it's an attitude."
-Ralph Marston

11.18.2015

W.O.D. 11.19.15



 NEW Wolverine shirts are in!!!











Test Day--Record Results

Fran 
21-15-9
Thrusters (65/95#)
Pull-ups

Compare to:
  (2.12.15) or (5.16.15) or (8.14.15)

Quote:
"Develop an attitude of gratitude, and give thanks for everything that happens to you, knowing that every step forward is a step toward achieving something bigger and better than your current situation."
-Brian Tracy

11.17.2015

W.O.D. 11.18.15






Power Clean
1-1-1-1-1-1-1

Cash out:
"Bike Race"
Classes will split in two teams and the first team to 200 Calories on the Air Assault Bikes WINS!

Quote:
"People may hear your words, but they feel your attitude."
- John C. Maxwell

11.16.2015

W.O.D. 11.17.15




For time:
50 Sandbag Cleans*
400 Meter Run
20 Dumbbell Push Press 35/55#
400 Meter Run
15 Dumbbell Push Press 35/55#
400 Meter Run
10 Dumbbell Push Press 35/55#
50 Sandbag Cleans 

*Scale sandbag to level and ability.

Quote:
“It's better to die in pursuit of your dreams than to live a life without hope.”
― Terry Brooks

11.15.2015

W.O.D. 11.16.15







 "Holiday Head Start"---stretch!





3 Rounds for time of:
10 Toes to Bar
20 Overhead Squats (65/95#)
40 Double Unders
100 ft Overhead Walking Lunge (25/45# Plate)

Quote:
"Knowing is not enough; we must apply. Willing is not enough; we must do."
—Johann Wolfgang von Goethe