Happy Mother's Day to all the strong CrossFit KOP Moms out there! #strongmoms #cfkopmoms   Four rounds for time of:  100 fo...

 CrossFit Kids Preschool Class- 10 AM Every Saturday! Buy IN: Run 800 Meters For total Reps: 1 minute of hang squat cleans...

Take 20 Minutes to build to a 1 RM Snatch then: (use 75% of your new 1 RM Snatch) and complete: For time: 5-4-3-2-1...

 Welcome Manny  Welcome Holly F Welcome Alex 5 Rounds for time of: 15 Ring Dips 15 Kettlebell Swing...

Congrats to the athletes getting on the board for our benchmark "MARY" TEST DAY- RECORD RESULTS Mary Complete a...

Boot Camp! For time:  15 push presses  5 rope ascents  12 push presses  4 rope ascents  9 push presses  3 rope ascents  ...

TEST DAY- RECORD RESULTS 2 RM Hang Squat Clean CLICK HERE to compare to (2.15.17) Cash out: 50-40-30-20-10 Double Unders...

AMRAP in 15 Minutes: 10 Deadlifts (205/315#) 20 Handstand Push-ups 30 Air-Squats Community Notes: OPEN gym today at 11AM Quote...

Join us TODAY at 11:00 AM for our Snatch Clinic, FREE for members, $25 for drop ins. Partner Workout: Teams of 2 complete the foll...

60-30-15 Wallballs (14/20# to 9/10 ft)  Calorie row Quote:  There are only two ways to live your life. One is as though nothing i...

AMRAP in 15 minutes  1 Wall Ascent (6ft/8ft)  10 Kettlebell Swings (35#/55#)  1 Wall Ascent (6ft/8ft)  10 Burpees Quote: ...