Strength: Deadlift  2-2-2-2-2 then: 3 Rounds for time of: 21 Deadlifts 135/185# 7 Front Sq...

Kristen Rubin, our licensed massage therapist is coming back to CrossFit KoP. She will be taking time out of her busy schedule for anot...

The faces of the 6:00 AM---rise and grind! 40...30...20...10 of: Wallballs 14/20 to 9/10 ft between each set Row...

3 Rounds of: 4 Minute AMRAP  9 Calories on the AirDyne or Assault Bike 15 Box Jumps 20/24" 21 Kettlbell Swings ...

Check out a few words from Tre on the benefit of Steve's Club KoP! "Two Peas in a WOD" 5 Rounds for time of: 400 Meter...

Please tell a FRIEND and get them started at CrossFit KoP before the Holidays with our Holiday Head Start Program! Don't wait until...

Strength: Back Squat  5-5-5-5-5 Skill cash out: 5 Bar Muscle ups 10 GHD Sit-ups 4 Bar Muscle up 10 GHD Sit-ups 3 Bar Musc...

HAPPY 7TH BIRTHDAY CROSSFIT KOP!   TEST DAY - RECORD RESULTS Cindy  AMRAP in 20 Minutes: 5 Pullups 10 Pushups 15 Air Squats ...

Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:  155/225-lb. Deadlifts  S...

For time: 1 Clean 1 Front Squat 1 Burpee 1 Clean 2 Front Squats 2 Burpees 1 Clean 3 Front Squats 3 Burpees 1...