W.O.D. 8.18.21

 Split Jerk

5-5-3-3-3-1-1-1-1

 

AMRAP in 10 Minutes:

10 Dumbbell Hang Power Cleans (35/50#)

10 Push-ups on Dumbbells

Quote:

"Vision is the art of seeing things invisible."

-Jonathan Swift

THE NEW FALL SCHEDULE STARTS 8/30

 

Join us for some NEW FALL classes to expand our current schedule. 

W.O.D. 8.17.21

 AMRAP in 5 Minutes:

21/15 Calories Row

21Toes to Bar

21 Thrusters (65/95#)

REST 5:00

AMRAP in 5 Minutes:

15/12 Calories Row

15 Toes to Bar

15 Thrusters (75/115#)

REST 5:00

AMRAP in 5 Minutes:

9/6 Calories Row

9 Toes to Bar

9 Thrusters (95/135#)

Quote:

"There is a boundary to men's passions when they act from feelings; but non when they are under the influence of imagination. 

- Edmund Burke

Fall CrossFit Kids is BACK

 

Our CrossFit Kids Program is BACK for the FALL!! 

Ages 6-11, Saturday 10 AM, begins September 9/18  and runs for 8 weeks (excluding 10/9 and 10/16). 

 No experience necessary, $20 drop in or $135 for 8 weeks. Tell a Friend, first class is free. Scholarship spots available too! 

 We specialize in constant variety, functional fitness and of course FUN!!! While including scaled down versions of adult skill training and workouts, CrossFit Kids also focuses on fun to get kids excited about exercising.

W.O.D. 8.16.21

TEST DAY - RECORD RESULTS

3 RM Deadlift

CLICK HERE to compare to (2.11.21)

CLICK HEREto compare to (5.21.21) 

Cash out:

20/30 Calories Air Bike

120 Double Unders

20/30 Calories Air Bike

*EMOM complete 7 Deadlifts (135/185#)

(Time cap 10 Minutes)

 Quote:

Why not go out on a limb? Isn't that where the fruit is?

- Frank Scully

Barbells for Boobs

Do you know what Barbells for Boobs is????

Barbells for Boobs is an organization dedicated to the early detection of breast cancer, with an emphasis on women and men under the age of 40. All funding efforts support the much needed detection services in local communities across the country.

In 2010 we hosted one of the first Barbells for Boobs fundraising workouts and raised over $4,100! This year, 10 + years later we are even more excited to be hosting this event again in ALL classes on October 7th, 2021. The founder of the organization Zionna will also be visiting on this day along with her team!

CLICK HERE to checkout the 2010 event!

Want to help support this cause??

Use this link https://campaign.forboobs.org/crossfitkop or CLICK HERE  to donate to our event page and support (or join) the fundraiser, we have a goal of $5000! And show up on 10/7 for the workout!

W.O.D. 8.15.21

AT HOME WOD:

For time:

10-9-8-7-6-5-4-3-2-1

Dumbbell Man Makers 

(one push-up, row pull right, push up, row pull left, power clean, push press)

* in-between each set 50 ft bear crawl.

 Quote:

The error of the past is the success of the future. A mistake is evidence that someone tried to do something. 

- Anon.

W.O.D. 8.14.21

Congratulations to our 2021 winners Sean F and Jamie S!!!

King and Queen of Prussia 

Join us TODAY from 9 AM to 3 PM for this members ONLY competition. 

Spectators and friends are welcome!

 Quote:

Life is not life unless you make mistakes. 

- Joan Collins

King and Queen of Prussia 2021

 

Kop-ers, your King and Queen heats for Saturday the 14th are listed above!

We are super excited. The day is finally here.

We are looking forward to a fun day of competition, we will provide you with fitness, food, drinks and cookies too!!! Spectators and last minute additions are welcome.

W.O.D. 8.13.21

3 Rounds for time of:

500 Meter Row

30 Slamballs (20/30#)

30 Box Jumps (20/24")

Community Notes:

Join us tomorrow for the King and Queen of Prussia from 9AM- 3PM to cheer on your favorite members.

This internal competition is open and available to all members, last minute sign ups are welcome too. 

There will be no regular classes on Saturday. 

 Quote:

Those who never retract their opinions love themselves more than they love the truth. 

- Joseph Joubert

W.O.D. 8.12.21

AMRAP in 15 Minutes: 

200 Meter Farmers Carry 

50 Double Unders

100 ft Single Arm Dumbbell OH Walking Lunge - (50 ft R/ 50 ft L)

(Ladies 25# Dumbbells / Gentlemen #35 Dumbbells)

 Quote:

Whatever you do, do it with intelligence, and keep the end in view. 

- Thomas Kempis