These Athletes have put in a HUGE amount of work all year long, give them a high five the next time you see them and congratulate them on a...

  Mark joined Crossfit KOP in 2016 and we are so happy he's joining our Coaching Staff!!!  Please help us welcome Mark! Mark is a sports...

What brought you over to coach at CF KOP?  I was a member here back in 2017-2018 shortly after taking the level 1 seminar with Aimee. I left...

There will be NO CrossFit Classes TODAY   We are hosting Super Total. Please come out to spectate and cheer on your favorite athletes.  Dana...

5 rounds for time with a partner:  20 Front squats (75/115 lb)  30 Shoulder to Overhead  (75/115 lb)  15/20 Calories Row 30 Partner medicine...

 

TEST DAY- RECORD RESULTS 1 RM Power Clean Cash out: Tabata Burpees!!! (Record total reps for all 8 intervals) Community Notes: There will be...

Heavy C2B Fran: 21-15-9  Thrusters (95/135#) Chest to Bar Pull-ups Community Notes: There will be NO CrossFit Classes on Saturday 4/1 - We a...

AMRAP in 20 Minutes: 7 Toes to Bar 14 Box Jumps (20/24") 28 Double Unders Community Notes: There will be NO CrossFit Classes on Saturda...

Take 20 Minutes to build to a HEAVY 1 RM Snatch then... Every minute on the minute for 14 minutes:  Min. 1 - 10/15 cal Assault Bike  Min. 2 ...

 CARDIO SUNDAY For time: 1500 M Row 150 Double Unders 1.5 Mile Run Strength Every 2 miuntes 3 rounds 2 Dip Holds + 1 split Jerk 3 rounds 1 D...