Thanksgiving Schedule

 

11.18.22

'Chad'

For time: 

1,000 weighted box step-ups 

♀ 35-lb pack, 20-in box ♂ 45-lb pack, 20-in box 

Scaling: 

Today’s memorial workout will test you physically and mentally. Treat this work like a hike. Reduce the load in order to keep moving through the 1,000 steps with minimal rest. 

 

Intermediate Option: 

For time: 1,000 weighted box step-ups ♀ 20-lb pack, 20-in box ♂ 30-lb pack, 20-in box 

Beginner Option: For time: 500 box step-ups ♀ 13-in box ♂ 17-in box

Honoring Chad Wilkinson and Supporting Veteran Mental Health On Oct. 29, 2018, Navy SEAL Chad Wilkinson took his own life. “He was my husband, he was my teammate, he was at home, he wasn’t on foreign soil, and it was my watch,” says Sara Wilkinson, Chad’s wife. “There’s a lot of shame and guilt and regret that comes to people and families who’ve lost someone to suicide. And I carry that, too.” During his many deployments across more than two decades of service, Chad suffered from several traumatic brain injuries, blast-wave injuries, and post-traumatic stress disorder (PTSD). He is one of more than 30,000 active-duty personnel and veterans who have died by suicide in the post-9/11 era. “That’s an alarming statistic,” Sara says. Though she bears grief that will last a lifetime, Sara, a former CrossFit Seminar Staff Trainer, has chosen to honor her husband’s memory by sharing his story — and inviting others to show their support for service members by completing the Hero workout Chad, a workout inspired by Chad’s mountain-climbing training protocol. Chad 1,000 box step-ups for time Use a 20-inch box and 45-lb ruck. CrossFit athletes are invited to complete the workout in affiliates or at home and to register for Chad1000X, a fundraiser founded in Chad’s honor to raise awareness for suicide prevention. All proceeds support veteran mental-health initiatives through the Step Up Foundation. “The veteran suicide epidemic is huge,” Sara says, “and so if I could share his story and shed light onto the struggle that they face and do it over Veterans Day as a testimony to all of our men and women that are serving this country that might be struggling that ‘we stand with you’ and ‘we see you,’ then maybe it could do some good.” If you or someone you know is considering suicide, dial “988” for 24/7 free and confidential support and resources.

Make sure to CLICK HERE and check out the Go RUCK site @goruck so you can purchase a T-shirt or patch. 

You can also CLICK HERE to go to the Navy Seal Foundation Website and donate directly @navysealfoundation.org

Quote: 

 "The real road of compassion, that is, giving, helping, assistance and community service, is a road that can be set and declared as your life's purpose." -Byron Pulsifer

11.17.22

10 Rounds for time of:

4 L-Pull-ups

8 Dumbbell Thrusters (35/50# x 2)

24 Double Unders

Quote: 

"There is a difference between vulnerability and telling people everything about yourself. Vulnerability is a feeling. Telling everyone about yourself is just facts and details." -Simon Sinek.

11.16.22

AMRAP in 10 Minutes:

10/12 Calories Row

10 Box Jumps 24"/30"

Rest 5:00

AMRAP in 10 Minutes:

10/12 Calories Ski Erg

5 Sandbag Cleans (100/150#)

(ground to over the shoulder)

Quote: 

"I do not believe that sheer suffering teaches. If suffering alone taught, all the world would be wise, since everyone suffers. To suffering must be added mourning, understanding, patience, love, openness, and the willingness to remain vulnerable." -Anne Morrow Lindbergh, 'Gift From The Sea.'

11.15.22

Push Jerk 

2-2-2-2-2-2-2

Cash out:

For time:

21-15-9 Reps of:

Hang Power Clean (75/115#)

Push Jerk (75/115#)

Toes to Bar

Quote: 

"Vulnerability sounds like truth and feels like courage. Truth and courage aren' t always comfortable, but they're never weakness." -Brené Brown.

11.14.22

TEST DAY - RECORD RESULTS 

 "Elizabeth" 

21-15-9 

 Squat Cleans (95/135#) 

Ring Dips 

 Cash out: 

Strict Chest to Bar 

 5-5-5-5-5

CLICK HERE to compare to 3.24.22

CLICK HERE to compare to 7.12.22

Quote: 

"To share your weakness is to make yourself vulnerable; to make yourself vulnerable is to show your strength." - Criss Jami.

11.13.22

Cardio-Sunday

For time:

75 Calories Bike 

75 Burpees 

50 Calories Bike 

50 Burpees 

25 Calories Bike 

25 Burpees

Community Notes:

NO STRENGTH class today!

Quote: 

"The pessimist complains about the wind. The optimist expects it to change. The leader adjusts the sails.” -John Maxwell

11.12.22

NO CLASSES TODAY!

We are hosting the Girls on Girls and Bro-Down competitions.

Please come out to spectate and cheer on these CFKOP athletes:

Shannon & Emma

Aimee & Cate 

Julia and Marissa

Freaky G & Natalie 

Meg O & Erin 

Carl & Andrew 

9 AM Cardio Sunday will resume tomorrow, Sunday 11/13!

Quote: 

"If your actions inspire others to dream more, learn more, do more and become more, you are a leader." 

-John Quincy Adams

Thank You for Serving

 

11.11.22

AMRAP in 15 Minutes:

250 Meter Row

2 Dumbbell Step-overs (35/50# x2)

2 Dumbbell Snatch (35/50#)

2 Sandbag Ground to Over the Shoulder (100/150#)

250 Meter Row

4 Dumbbell Step-overs (35/50# x2)

4 Dumbbell Snatch (35/50#)

4 Sandbag Ground to Over the Shoulder (100/150#)

250 Meter Row

6 Dumbbell Step-overs (35/50# x2)

6Dumbbell Snatch (35/50#)

6 Sandbag Ground to Over the Shoulder (100/150#)

....continue to ladder up until 15 minutes has elapsed. 

Community Notes:

There will be NO Classes on Saturday 11/12. 

CrossFit KoP is hosting Girls on Girls and the Bro-Down. 

Friday 11/18 - 'Chad' -1000 step-ups in all classes.

Wednesday 11/23 - 7 AM ---> 12 PM Row 10 K

Thursday 11/24 - CLOSED for Thanksgiving

Friday 11/25 - NO 6 AM Class 

(remainder of the day -resume normal schedule)

Quote: 

“There are two things people want more than sex and money… recognition and praise.” 

-Mary Kay Ash

11.10.22

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

TEST DAY - RECORD RESULTS

"Jerry"

For time:

1 Mile Run 

2000 Meter Row

1 Mile Run 

CLICK HERE to compare to 3.27.22

CLICK HERE to compare to 7.17.22

Community Notes:

There will be NO Classes on Saturday 11/12. 

CrossFit KoP is hosting Girls on Girls and the Bro-Down. 

Friday 11/18 - 'Chad' -1000 step-ups in all classes.

Wednesday 11/23 - 7 AM ---> 12 PM Row 10 K

Thursday 11/24 - CLOSED for Thanksgiving

Friday 11/25 - NO 6 AM Class 

(remainder of the day -resume normal schedule)

Quote: 

“Don't cry because it's over, smile because it happened.” ― Dr. Seuss