12.7.22

 TEST DAY - RECORD RESULTS

The Lyons Press Medley 

Shoulder Press-Push Press-Push Jerk 

Keeping a barbell in your hands throughout the sequence of the 3 movements, perform 3 reps of Shoulder Press, 3 reps of Push Press and 3 reps of Push Jerks prior to re-racking the barbell. You will add weight to the barbell based on your level and ability. Perform the same sequence (3SP/3PP/3PJ) and re-rack. You will continue to increase the weight on the bar and the weight will eventually get to the point you cannot perform the Shoulder Press. At this point continue the Press Medley with only the Push Press and Push Jerk (3PP/3PJ). When the weight gets too heavy that you fail on the Push Press you will continue the Press Medley with Push Jerks (3 reps) only. 

Record the top weight for each lift. 

Click here to compare to 2.20.21.

Click here to compare to 7.06.19.
Click here to compare to 11.15.16.
Click here to compare to 3.23.15.
Click here to compare to 8.30.14.
Click here to compare to 2.19.13.

Advent Day 7:

Heaviest Shoulder Press (M/F)

Heaviest Push Press (M/F)

Heaviest Push Jerk (M/F)

Quote: 

"The only meaningful thing we can offer one another is love. Not advice, not questions about our choices, not suggestions for the future, just love.” Glennon Doyle

12.6.22

 5 Rounds for time of:

3 Rope Climbs (15ft)

6 Wall Walks (10 inches from the wall)

12 Dumbbell Thrusters (35/50#)

Advent Day 6:

Max Calories Ski Erg in 2:00 Minutes

Quote:

“I alone cannot change the world, but I can cast a stone across the waters to create many ripples.” 

– Mother Teresa

12.5.22

TEST DAY - RECORD RESULTS 

 "The Chief" 

 Max rounds in 3 minutes of: 

 3 Power cleans (95/135#) 

6 Push-ups 

9 Air Squats 

 Rest 1 minute between rounds 

 Repeat for a total of 5 cycles 

 Score is total rounds completed for each of the 5 cycles

CLICK HERE to compare to 4.4.22

CLICK HERE to compare to 8.2.22

Advent Day 5:

Max Unbroken Wallballs (14/20 to 9/10 ft) or choose your own weight and height.

EVERYONE IS WELCOME to FESTIVUS!

We hope you can all join us for our Holiday Party - Festivus - on 12/9 at 5:30 PM. 

We will provide some food and drinks, but please bring something to share as well.

We will EAT, DRINK and be MERRY, conduct a White Elephant Exchange (Bring a wrapped gift), Air our Grievances and Perform the Feats of Strength!!! 

Quote: 

“Change is inevitable. Growth is optional.” -John C. Maxwell

12.4.22

9 AM CARDIO SUNDAY - AT THE LYONS DEN!

(555 W. Beidler Rd, King of Prussia)

AMRAP in 22 Minutes: 

(With a Partner!!!)

20 Sit-ups

20 Burpees

...While Partner B performs the above, Partner A Runs 400 Meters

Partners switch after each Run

Wear a 14/20 lb Weight Vest

Advent Day 4:

Max Low Plank Hold (M/F Winner)

Community Notes:

Today, Sunday (12/4) classes will be held at the Lyons Den, 555 W. Beidler Rd, King of Prussia. 

There will be NO 10:15 AM Strength Class today. 

EVERYONE IS WELCOME to FESTIVUS!

We hope you can all join us for our Holiday Party - Festivus - on 12/9 at 5:30 PM. 

We will provide some food and drinks, but please bring something to share as well.

We will EAT, DRINK and be MERRY, conduct a White Elephant Exchange (Bring a wrapped gift), Air our Grievances and Perform the Feats of Strength!!! 

Quote: 

“There is nothing permanent except change.” -Heraclitus

12.3.22

9 AM CROSSFIT CLASS - AT THE LYONS DEN!

(555 W. Beidler Rd, King of Prussia)

AMRAP in 22 Minutes:

15 Dumbbell Hang Power Cleans (35/50#)

15 Box Jump Overs (20/24")

30 Double Unders

15 Front Squats (35/50#)

15 Box Jump Overs (20/24")

30 Double Unders

15 Shoulder to Overhead (35/50#)

15 Box Jump Overs (20/24")

30 Double Unders

15 Devils Press (35/50#)

15 Box Jump Overs (20/24")

30 Double Unders

Advent Day 3:

Max Double Unders in 2 Minutes

Community Notes:

9 AM Saturday (12/3) and 9 AM Sunday (12/4) classes will be held at the Lyons Den, 555 W. Beidler Rd, King of Prussia. We are hosting a Level 2 Seminar at the box over the weekend. 

7:00 AM Saturday Comp Class will still be held at CFKoP and will end promptly at 8:00 AM. 

There will be NO 10:15 AM Strength Class on Sunday. 

EVERYONE IS WELCOME to FESTIVUS!

We hope you can all join us for our Holiday Party - Festivus - on 12/9 at 5:30 PM. 

We will provide some food and drinks, but please bring something to share as well.

We will EAT, DRINK and be MERRY, conduct a White Elephant Exchange (Bring a wrapped gift), Air our Grievances and Perform the Feats of Strength!!! 

Quote: 

“Education is the most powerful weapon which you can use to change the world.” -Nelson Mandela

12.2.22

3 Rounds for time of: 

500 Meter Row 

21 Kettlebell Swings (53/70#) 

15 Knees to Elbows 

9 Strict Ring Dips 

 Advent Day 2: 

Longest L-sit (M/F Winner)

Community Notes:

9 AM Saturday (12/3) and 9 AM Sunday (12/4) classes will be held at the Lyons Den, 555 W. Beidler Rd, King of Prussia. We are hosting a Level 2 Seminar at the box over the weekend. 

7:00 AM Saturday Comp Class will still be held at CFKoP and will end promptly at 8:00 AM. 

There will be NO 10:15 AM Strength Class on Sunday. 

Advent Challenges start on Thursday December 1st. Daily we will offer a challenge for everyone to participate in, you will have the chance to win advent tickets, get entered into a raffle to win some cool prizes!!!

EVERYONE IS WELCOME to FESTIVUS!

We hope you can all join us for our Holiday Party - Festivus - on 12/9 at 5:30 PM. 

We will provide some food and drinks, but please bring something to share as well.

We will EAT, DRINK and be MERRY, conduct a White Elephant Exchange (Bring a wrapped gift), Air our Grievances and Perform the Feats of Strength!!! 

Quote: 

“I can't change the direction of the wind, but I can adjust my sails to always reach my destination.” 

-Jimmy Dean

Athlete Spotlight - Mike Remer

Congrats Remer!!!

How long have you been at CK KOP? 

I’ve been at CFKOP for 6 years and 10 months 

What movements would your ideal wod have in it? 

My ideal wod would have pull-ups and box jumps so I can zoomy zoom through it. 

 What movements do you dread the most? 

Most dreaded movement is the assault bike or devils press 

Who is your favorite coach and why? 

I love all of the coaches but Aimee is my favorite and it’s not close. She is the best there is and gives out samples of beef sticks sometimes 

If given the opportunity to play a sport professionally, which one would you choose and why? 

Golf because you can stay competitive until you like can’t even walk anymore. #Longevity baby 

 

If you could time travel, would ou go forward or backward and why? 

I would travel backwards in time so I can spend time with loved ones that have moved on and I miss dearly. I would also travel specifically to 2011 to buy all the bitcoin.

12.1.22

Front Squat 

5-5-5-5-5

Cash out:

30 Front Squats (70% of 5 RM- from the floor)

30 Burpees

30 Pull-ups 

Advent Day 1:

2 RM ODDEST Object Overhead Squat (video and picture submissions are always welcome!)

(M/F Winner and runner up get an advent ticket)

Community Notes:

9 AM Saturday (12/3) and 9 AM Sunday (12/4) classes will be held at the Lyons Den, 555 W. Beidler Rd, King of Prussia. We are hosting a Level 2 Seminar at the box over the weekend. 

7:00 AM Saturday Comp Class will still be held at CFKoP and will end promptly at 8:00 AM. 

There will be NO 10:15 AM Strength Class on Sunday. 

Advent Challenges start TODAY, Thursday December 1st. Daily we will offer a challenge for everyone to participate in, you will have the chance to win advent tickets, get entered into a raffle to win some cool prizes!!!

EVERYONE IS WELCOME to FESTIVUS!

We hope you can all join us for our Holiday Party - Festivus - on 12/9 at 5:30 PM. 

We will provide some food and drinks, but please bring something to share as well.

We will EAT, DRINK and be MERRY, conduct a White Elephant Exchange (Bring a wrapped gift), Air our Grievances and Perform the Feats of Strength!!! 

Quote: 

'Every great dream begins with a dreamer. Always remember, you have within you the strength, the patience, and the passion to reach for the stars to change the world.' -Harriet Tubman

11.30.22

AMRAP in 20 Minutes:

10 Push Jerk (95/135#)

200 Feet Farmers Carry (35/50# Dumbbells)

20 High Wallballs (14/20# to 10/11ft)

10 Calories Ski Erg 

Community Notes:

9 AM Saturday (12/3) and 9 AM Sunday (12/4) classes will be held at the Lyons Den, 555 W. Beidler Rd, King of Prussia. We are hosting a Level 2 Seminar at the box over the weekend. 

7:00 AM Saturday Comp Class will still be held at CFKoP and will end promptly at 8:00 AM. 

There will be NO 10:15 AM Strength Class on Sunday. 

Advent Challenges start on Thursday December 1st. Daily we will offer a challenge for everyone to participate in, you will have the chance to win advent tickets, get entered into a raffle to win some cool prizes!!!

EVERYONE IS WELCOME to FESTIVUS!

We hope you can all join us for our Holiday Party - Festivus - on 12/9 at 5:30 PM. 

We will provide some food and drinks, but please bring something to share as well.

We will EAT, DRINK and be MERRY, conduct a White Elephant Exchange (Bring a wrapped gift), Air our Grievances and Perform the Feats of Strength!!! 

Quote: 

'Every day the clock resets. Your wins don't matter. Your failures don't matter. Don't stress on what was, fight for what could be.' -Sean Higgins

11.29.22

AMRAP in 9 Minutes:

3 Ring Muscle Ups

6 Squat Cleans (105/155#)

9 Calories Row

Rest 5:00 Minutes between AMRAPs

AMRAP in 9 Minutes:

3 Bar Muscle Ups

6 Squat Snatch (105/155#)

9 Calories Row

Community Notes:

9 AM Saturday (12/3) and 9 AM Sunday (12/4) classes will be held at the Lyons Den, 555 W. Beidler Rd, King of Prussia. We are hosting a Level 2 Seminar at the box over the weekend. 

7:00 AM Saturday Comp Class will still be held at CFKoP and will end promptly at 8:00 AM. 

There will be NO 10:15 AM Strength Class on Sunday. 

Advent Challenges start on Thursday December 1st. Daily we will offer a challenge for everyone to participate in, you will have the chance to win advent tickets, get entered into a raffle to win some cool prizes!!!

EVERYONE IS WELCOME to FESTIVUS!

We hope you can all join us for our Holiday Party - Festivus - on 12/9 at 5:30 PM. 

We will provide some food and drinks, but please bring something to share as well.

We will EAT, DRINK and be MERRY, conduct a White Elephant Exchange (Bring a wrapped gift), Air our Grievances and Perform the Feats of Strength!!! 

Quote: 

“Nothing splendid has ever been achieved, except by those who dared believe that something inside of them was superior to circumstance.” – Bruce Barton

11.28.22

 21-15-9 reps of:

Deadlift (185/275#)

Calories Air Bike 

Deficit Handstand Push-ups (3.5/4 inches)

Community Notes:

9 AM Saturday (12/3) and 9 AM Sunday (12/4) classes will be held at the Lyons Den, 555 W. Beidler Rd, King of Prussia. We are hosting a Level 2 Seminar at the box over the weekend. 

7:00 AM Saturday Comp Class will still be held at CFKoP and will end promptly at 8:00 AM. 

There will be NO 10:15 AM Strength Class on Sunday. 

Advent Challenges start on Thursday December 1st. Daily we will offer a challenge for everyone to participate in, you will have the chance to win advent tickets, get entered into a raffle to win some cool prizes!!!

EVERYONE IS WELCOME to FESTIVUS!

We hope you can all join us for our Holiday Party - Festivus - on 12/9 at 5:30 PM. 

We will provide some food and drinks, but please bring something to share as well.

We will EAT, DRINK and be MERRY, conduct a White Elephant Exchange (Bring a wrapped gift), Air our Grievances and Perform the Feats of Strength!!! 

Quote: 

“Determine that the thing can and shall be done, and then we shall find the way.” – Abraham Lincoln