4.8.23

For time with a partner: 

30 snatches (75/115 lb) 

30 synchronized bar-facing burpees 

24 snatches (95/135 lb) 

24 synchronized bar-facing burpees 

18 snatches (105/155 lb) 

18 synchronized bar-facing burpees 

12 snatches (125/185 lb) 

12 synchronized bar-facing burpees

Community Notes:

Join Danielle for a Special EASTER CARDIO SUNDAY at 9 AM! 
BRING A FRIEND for FREE at 9 AM on 4/9!
 If they sign up for a year of CrossFit you get a $100 Gift Card to the restaurant of your choice!

Quote: 

“A nail is driven out by another nail; habit is overcome by habit.” 

― Erasmus

4.7.23

TEST DAY- RECORD RESULTS

"Tommy V" 

Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13. We celebrate is life and service though this Hero WOD.

 For time: 

21Thrusters (75/115)

12 Rope Climbs (15ft)

15 Thrusters (75/115)

9 Rope Climbs (15ft)

9 Thrusters (75/115)

6 Rope Climbs (15ft)

Quote: 

“Without struggle, no progress and no result. Every breaking of habit produces a change in the machine.” – George Gurdjieff

4.6.23

AMRAP in 18 Minutes:

16/18 Calorie Row

12 Dumbbell Deadlifts (35/50#)

10 Chest to Bar Pull-ups

6R/6L Dumbbell Squat Snatch (35/50#)

Quote: 

“You’ll never change your life until you change something you do daily. The secret of your success is found in your daily routine.” ―John C. Maxwell

4.5.23

For time:

10-1 Push Press (95/135#)

1-10 Ring Dips

Cash out:

Weighted Pull-up 

5-5-5-5-5

Quote: 

“The secret to permanently breaking any bad habit is to love something greater than the habit.” 

―Bryant McGill

4.4.23

Back Squat

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

Cash out:

AMRAP in 8 Minutes:

20 ft Handstand Walk

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

Quote: 

“Struggles sharpen skills.” ― Lailah Gifty Akita

4.3.23

3 Rounds for time of:

27/21 Calories Air Bike

21 Wallballs (14/20#) to (9/10ft)

15 Burpees

9 Bar Muscle Ups

Community Notes:

Join Danielle for a Special EASTER CARDIO SUNDAY at 9 AM on 4/9! 

 BRING A FRIEND for FREE at 9 AM on 4/9! If they sign up for a year of CrossFit you get a $100 Gift Card to the restaurant of your choice!

Quote: 

"Potholes on the road of life sharpen our maneuverability skills." 

- Kamil Ali

4.2.23

AMRAP 30 Minutes: 

800-m run 

40 walking lunges 

20 GHD sit-ups 

100-m DB farmers carry (25/35 lb) 

(Use two DBs for the carry)

Quote: 

"You wouldn't worry so much about what others think of you if you realized how seldom they do."

 - Eleanor Roosevelt

Super Total 2023

 

Thank you to everyone who supported this event!

Competitors, Spectators, Sponsors and Volunteers we appreciate you all!

Kudos to Taylor for putting on a great event!

Cheers to our Quarterfinals Athletes

 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 an amazing season!

We Welcome Mark Spak to our Coaching Team

 

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 and fitness enthusiast with a passion for CrossFit. Mark first discovered CrossFit in 2016 and was immediately hooked by its challenging workouts and community-driven atmosphere. Over the years, Mark dedicated himself to mastering the CrossFit methodology and developing his skills in weightlifting, gymnastics, and cardio. In 2022, Mark took his passion for CrossFit to the next level by earning his CrossFit Level-1 (L-1) certification. This rigorous program equipped Mark with the knowledge and expertise to coach and train athletes of all levels, from beginners to seasoned competitors. With his CF-L1 certificate in hand and his experience shadowing and coaching alongside seasoned and well-respected coaches at Crossfit King of Prussia, Mark is now a qualified and confident CrossFit coach. Mark is excited to share his love for CrossFit with others and help them achieve their health and fitness goals. As a coach, he emphasizes the importance of technique, safety, and community in every class, and encourages his athletes to push themselves beyond their limits. Whether you're new to CrossFit or a seasoned veteran, Mark is ready to guide you on your fitness journey.

You will see Mark on our schedule at 6 AM Mondays!

Coach Spotlight - Taylor Williams

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 to take a head coaching job at a gym in West Chester where I worked for about 2.5 years. I left there in the middle of the pandemic and considered pivoting to either working in a conventional gym again or leaving coaching altogether. I saw that CFKOP was looking for coaches and I couldn’t pass up the opportunity to work for and learn from Aimee. I still had a ton of friends here so that made the decision even easier. 

What led you to Coaching CrossFit? 

I love being a part of peoples journeys to a better them. CrossFit the exercise program I knew from the beginning was something people could enjoy while they suffered and it would keep coming back. The environment in CF gyms is the awesome place where you can come in get a kick ass workout and then just leave or you can workout and also learn so much. Coaches, in gym and online, would tell you all the secrets to getting better. Sharing knowledge and lifting everyone up together was a apart of all the gyms i went to in the beginning and i loved that. 

If you had to choose between throwing a comp and competing in one, which would you choose and why? HMMM at this point throw a comp. Being in charge of the logistics of comps and in front of the room running the show has changed my coaching and just the way I work with people more than i can explain. I would say presence and attitude are two of my strong suits and i can contribute that to organizing the comps at KOP over the past two years. However the plan is to compete in weightlifting again this summer with KOP Barbell. 

What are your favorite things to coach and why? 

My top three favorite things to coach 

1. The squat snatch: It's just so sexy and so rewarding when done right. Helping people make progress on that is my jam. ( shout out to Gavin!) 

2. The Jerk its fun to help people put heavy-ish over their heads. 

3. Surprise!! TTB who doesn't love to fly around and the pull-up bar like a kid! 

Any future plans for coaching? Tell us what you’re up to next! 

Currently studying for the CF-L3 and planning to take the test this summer!