then(1.12.09)... and now... Happy Birthday Tim! W.O.D. 1.12.10 FIGHT GONE BAD In this workout you move from each of five stations after a mi...

Up the ropes...check out the new wall in the background too! W.O.D. 1.11.10 Hang Squat Clean (aka the Hang Clean) 3-3-3-3-3 Cash out: 3 Roun...

CrossFit Kids 3-6 years. Post WOD coloring, what artists! W.O.D. 1.10.10 Get your cool weather gear out! We are running...and jumping! 4 Rou...

W.O.D. 1.9.10 Lucky 7's 5 Rounds for time of: 7 (L/R) Kettlebell Snatch 7 (L/R) Kettlebell Press 7 (L/R) Single Arm KB Swings 7 (L/R) Tu...

Ray, deadlifting away with a fully recovered hammy...and setting PR's! W.O.D. 1.8.10 Max reps in a single long, long set: Overhead Squat...

Let's start getting excited for the Nutrition 101 Lecture tomorrow at CrossFit KoP at 7:30 PM. Click here for a few pointers that Evan ...

Detox Workshop with Jen Fugo Evolving Well W.O.D. 1.7.10 Deadlift 1-10-1-20-1-30 reps Post total load (add up all six barbell loads) to comm...

CrossFit Lite Class W.O.D 1.6.10 3 Rounds for time of: 20 Hang Snatch (45#/75#) 20 Wall Balls (14#/20#) Sub Max Strength: Hang Snatch 5 at 5...

Liz and Shawn, the happy couple rolling together as a team! W.O.D. 1.5.10 Time for some Team Work! Complete in teams of two, one athlete wor...

Nikki and Nick Plentus, Pappas, Charlie and Swine. W.O.D 1.04.09 "Grace" for time: 30 Clean and Jerks (compare to 9.19.09) Skill: ...

Melissa and Dallas from the Whole Nine at Operation Pull-up for Hope...and Melissa brings us the article below! W.O.D. 1.3.09 "It'...