W.O.D. 10.26.14

1000 meter row 
45 pound Thruster, 50 reps 
30 pull-ups

“No man will make a great leader who wants to do it all himself, or to get all the credit for doing it.” – Andrew Carnegie

Events for the week...and then some

Our NEW Sweatshirts have arrived, $55 look for them in the store next week!

Friday, 10/31 - Costume Day - Best Costume gets some FREE gear from the KoP Store.

Saturday, 11/1- The Wolverine - Come try your luck at our "house" WOD and get your name on the board under the Red wolverine t-shirt at the gym. For all you endurance (and AB) junkies this is the WOD to come to!

Tuesday, 11/4 - We are ADDING A CLASS, 7am CrossFit W.O.D. with Coach Paul. That means we now have 7am options M-F! Mon,Tue, Thu, Fri WOD and Wed Open Strength (runs 6:30-8am, come at any time during the session to work on lifts, accessories, skills or strength programs!) 

What is the WOLVERINE anyway??

6 Rounds for time of: 
10 Clean and Jerks 135#/95# 
20 Pull-ups 
100 Sit-ups 
1 Lyons Loop Run (approx 600M) 

 or the... 

4 Rounds for time of: 
10 Clean and Jerks 95#/65# 
20 Pull-ups 
50 Sit-ups 
400M Run

If you aren't already a member of our FB community page make sure to sign up today, we communicate a lot of events, videos, recipes and general "fun" photos through this vehicle. 



W.O.D. 10.25.14

Judgement day

CrossFit Total

1 RM on Back Squat, Shoulder Press, Deadlift

Total weight for all three lifts is the score.

You will complete warm-up sets prior to the 1RM attempts, but athletes only get 3 official attempts to get a 1RM. The order of the lifts must be as stated above.

Click here to read the Journal article regarding CrossFit Total.
Click here to read the basic strength standards for men and women.

“A man who wants to lead the orchestra must turn his back on the crowd.” 
– Max Lucado


W.O.D. 10.24.14

Intensity in Judging...

Complete in order: 
You can break into whatever sets you need to finish the 100 of each movement, but you must go in order. 

100 Pull-ups
100 Push-up 
100 Sit-ups 
100 Squats

(For newer athletes the total reps can be scaled)

“You don’t lead by pointing and telling people some place to go. You lead by going to that place and making a case.” 
– Ken Kesey


...to Kim G. and Steve on the birth of Hannah Kathryn, she was born today weighing in at 5 pounds, 4 ounces length 19.5"---Mom and baby are doing well, Kim CrossFitted throughout her entire pregnancy. Join us in welcoming the latest baby to the CFKoP Community! Congratulations. 


W.O.D. 10.23.14

Keith and Jessi from SuperFit Philly 2014

 Five rounds for time of:
Run 400 meters
30 Box jumps, 24/20 inch box
30 Wall Ball shots, 14/20 pound ball to 9/10ft target

“A teacher affects eternity; he can never tell where his influence stops.” 
– Henry Adams


W.O.D. 10.22.14


Double Unders

Front Squat:
1*5 70%
1*5 75%
1*5 80%
1*5 85%

Community Notes: 
Check out a "special" boot-camp on November 8th at 9:00AM, click here to sign up. Weather permitting this will be run out of the Annex. 

“Leadership and learning are indispensable to each other.” 
– John Fitzgerald Kennedy


W.O.D. 10.21.14

Benchmark Day #2--Athletes Choice

for time
30 Clean and Jerks (95/135#)


for time
30 Snatches (95/135#)

“A teacher affects eternity; he can never tell where his influence stops.” 
– Henry Adams


W.O.D. 10.20.14

Thank you to the judges, athletes and friends who made SuperFit Philly successful. CF KOP rocks!
Cate and Aimee came in 6th in the F/F RX and Keith and Jessi came in 6th in the F/M RX divisions. 

Thrusters (65/95#)

There is no better benchmark to start with than FRAN!  Depending on class size and athletes you will have a counter for this workout. Benchmark week will run through Sunday the 26th. 

We keep moving forward, opening new doors, and doing new things, because we're curious and curiosity keeps leading us down new paths. 
- Walt Disney 

CrosssFit KOP/Bridgeport Barbell Club T-Shirt Idea Contest

Do you have an awesome idea for a T-shirt? Been thinking about that slogan or quote that you'd love to rock?

Submit your idea (no need to draw or draft a graphic -just describe it) for the next CrossFit KOP or Bridgeport Barbell Club T-shirt to crossfitkop@gmail.com or "post to comments" by Friday, October 24th.

One submission per person. If your idea gets printed you will get a free shirt!


W.O.D. 10.19.14


Cash out:
Coaches Choice

A bend in the road is not the end of the road... unless you fail to make the turn. 
~Author Unknown