W.O.D. 10.7.15

Test Day- 3 RM Press

400 Meter Run
50 Push-ups
400 Meter Run

Community Notes:
Join us for Yoga on the LAST TUESDAY of every month at 4:30 PM in the Annex with Tori!
This month it will be on Tuesday the 27th at 4:30PM.

"Once we accept our limits, we go beyond them."
-Albert Einstein


W.O.D. 10.6.15

Buy in:
3 x 8 Strict Pull-ups

First, take 15 Minutes to find your working 1RM Clean and Jerk.
Next, take 2 minutes to rest and reload the barbell to 80% of your new 1RM Clean and Jerk and perform 1 rep on the minute for 15 minutes.

Record 1RM and weight used for the EMOM. 

Community Notes:
This Saturday is our CFKoP Birthday Celebration Party...please bring a friend for FREE to check out our gym and community...and there will be cake!

"If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them."
- Bruce Lee


W.O.D. 10.5.15

3 Rounds for time of:
21 Toes to Bar
15 Shoot Throughs
75 Double Unders
Rest 1:00 minute

Community Notes:
We are hosting a CrossFit Kids Seminar on December 12th and 13th; CLICK HERE to register TODAY.

“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


W.O.D. 10.4.15


AMRAP in 20 Minutes:
1 Rope Ascent 20 feet
500 Meter Row
Max Rep Handstand Push-ups

Score will be total number of Handstand Push-ups

Community Notes:
OPEN gym today from 11-1PM. Join us to work on a skill, strength, mobility or met-con...Or get on one of the NEW Assault Bikes for 1:00 Minute and post total number of Calories! Its the NEW CFKoP Challenge! RECORD scores on the whiteboard. 

We are hosting a CrossFit Kids Seminar on December 12th and 13th;
CLICK HERE to register TODAY! 

“To lead people, walk behind them.”
– Lao Tzu


W.O.D. 10.3.15

 CrossFit Kids -- Preschool "Cubs" Class

1-10-1-20-1-30 reps

Score is total load (add up all 6 lifts)

Community Notes:
Make sure to bring your "littles" to the 10AM Cubs Class in the Annex with Aimee, 3-5 year olds are welcome. First Class is always FREE!

OPEN GYM tomorrow, Sunday 10/4 from 11-1PM.

“Leadership is the capacity to translate vision into reality.”
– Warren Bennis


W.O.D. 10.2.15

For time:
25 Calorie Row
25 Thrusters (65/95#)
25 Burpees
25 Thrusters (65/95#)
25 Calorie Row

“If your actions inspire others to dream more, learn more, do more and become more, you are a leader.”
– John Quincy Adams

Congratulations to our October AOTM

Pottstown PA

Current Location:
Norristown PA

Age: 26
Occupation: Media Strategist

College: Penn State University How long have you been a CrossFitter? 1 year and 4 months Did you ever play sports? I played Lacrosse and ran Cross Country in High School. I’ve always loved running so that is definitely something that I’ll never give up. I have an older brother and grew up next boys so I was always outside playing soccer, basketball, hockey, and football. Now that I think about it I had to overcompensate because of my height and gender…maybe that’s why I’m so aggressive now? Huh….

Got some cool (or uncool) hobbies you'd like to share? I really love running long distance, it’s always been so therapeutic. I don’t run as much anymore because it’s too much to run and do 5 WOD’s a week. CF is my #1 hobby right now (duh). Next would be reading Dave’s blog and then sweaty Cline hugs.

What is your biggest achievement at CrossFit? There are so many to be honest. The most recent I would say is the bar muscle-up I got a few weeks ago. That was one of my goals this year and it’s such an amazing feeling to hit it. Doing pull-ups and body weight movements are a pretty big deal for me as well, before CF was never able to handle my own body weight.

What do you feel that you still need to work on? Everything ☺ No, seriously. I want to lift ALL of the weights #gainz Goals for the rest of this year? I want to get a ring MU by the end of the year. Yeah, yeah, Dave, I know…..”PULL!” …I’m working on it. Also, to get on the board for HSPU and back squat #200 and deadlift 2x my body weight…..and the list goes on and on and on….

What's your favorite WOD? Hmm….my favorite WOD? Probably anything to do with DU and running or body weight movements A few weeks ago we did an EMOM WOD with DU and burpees….that was my jam. Loved it. Out of the Ladies, I would say I love me some “Cindy” and “Annie”

How about your favorite food/snacks? YAASSSS……ALL the food!!! LOL Anyone that knows me (and Rachel) knows that we love food. How much time do we have? Okay, I’ll just keep it short and sweet. Chipotle, Sushi, cake, chocolate, chocolate cake, pizza (when I’m feeling daring), any kind of fruit, chicken, cake, starburst, chocolate thingies…..more chocolate thingies…lol

What is the craziest workout outside of CF you have ever done? I’m pretty sure CF workouts are craziest I’ve ever done. B****’s be crazy if they voluntarily flip a 1,000+lb tire. Just sayin’

What’s your least favorite WOD? I think that Kalsu is my least favorite WOD right now, it’s the only WOD that I’ve never finished and I’m still pretty disappointed in myself. I’m usually a fighter and no matter how much something hurts I’ll keep pushing through until the end because pain is only temporary, but Kalsu took a little piece of my soul that day. RIP Soul. But know that I’m not going to quit Kalsu next time…I’m going to keep going, even if it kills me.

 Favorite lift/movement? Love me some DU… it took a lot of practice but I love to jump rope, I’ll do it all day long lol What’s your least favorite lift/movement? Do wall balls count? I feel like they do. I’m going to make them count because I F….. Well, I’m getting angry just thinking about them. So, yeah wall balls. What "skill" have you worked on in 2015 the most ? I’ve been working on a lot of skills lately including: strict pull-ups, butterfly pull-ups, ring muscle-ups, bar muscle-ups, and HSPU’s.

Whats your favorite piece of workout "gear"? Eh, I don’t really have a favorite piece of gear. I wear what I have to so I’m not bleeding all over the gym.

What you say is your biggest improvement since starting CF? My attitude toward myself is absolutely the biggest difference that I can see. Before starting CF I was self-conscious about the way I looked, and I always wanted to be “skinny.” Since I started lifting I’ve seen a huge change in my strength and abilities and I don’t care about the way I look or the number on the scale. I love my body because it allows me to pick up heavy s**t and put it down. I actually use the strength that I’ve gained to do something, rather than just for looks…and overall I feel amazing in my own skin. My eating habits have also changed for the better, after the zone challenge I decided to stick with it (except for late night bowls of cereal…sometimes a girl just needs some cereal) But seriously, the zone taught me what kind of nutrition my body actually needs. And eating 5x a day is pretty damn great.

Who is your favorite coach?
You thought I was going to say Rachel didn’t you...Yeah you did, don’t lie. Obviously I can’t choose a favorite because each coach has had an influence on my progress in different ways. (Cline would say this is a cop out, but this is my caring face. Oh wait, you can’t see me…anyway...)

Aimee: You are an amazing athlete, coach and role model. I look to you for inspiration and motivation to continue through the pain. I love your no “bull” attitude and you push me to be a better athlete. Us short girls gotta stick together, ya know?

Jason: I wish you could coach more because I love your humor and cues. You’re classes are always fun and I always leave laughing and dying from a great workout. P.S. I’m going to win that MU bet.

Coach Dr. Sommelier VP Guilz: There are just some coaches that you “click” with. And you are one of those coaches for me, your cues just make sense so when you tell me to “FIX IT”…I do lol. You have a great eye and you are a tremendous coach.

Marisa: Hey Girl Heyyyy… Marisa, you are a BEAST! You are what you preach which is something that I really like about you. You work you’re a** off and it shows when you dominate weights. You’ve pushed me through heavy weight when I thought I couldn’t do it, and help me gain confidence when doing so.

Coach Married Lady Rachel: Wifey, (Now Bryan’s wifey…but mine first) I am so glad that you found something that you are so passionate about and love to do. You are an amazing athlete and person and that’s why I’m always asking for your feedback. I know you are honest and will tell me what I don’t want to hear lol but you do it because you want me to continue growing and be better than I am…and for that I am grateful for a friend and Coach like you.

Tim: I want to take your endurance classes but my work schedule is stupid. I always enjoy taking your classes because there is usually some sort of running involved. I always enjoy your humor and positive attitude and wish I could take more of you classes.

Jim: Even though you don’t like Giraffes… you know what, I can’t. Who doesn’t like Giraffes??? 

Steph: I’ve enjoyed the new 6:30 classes with you. You have fun warm-ups that always make the beginning of class fun. I’ve learned a lot about you this past year and I think you are a strong, beautiful woman who has come so far emotionally and physically, you really are an inspiration for women.

 Miranda: I haven’t taken many of your classes, but we’ve gotten to know each other by lifting or hanging out with the CF crew. Your energy is contagious, and I always enjoy spending time with you. I you’re your positive outlook and all of that personality ☺

 #Keithie: “I do stuff”…I never get tired of you antics, I look forward to your classes each week because you always know how to get the class in a good mood. You are patient (most of the time) and have great cues.

PR's to mention? Goals Reached? Nutrition highlights?.. CF has not only helped me to become physically fit, but it’s helped build my self-confidence, it’s helped get me through tough times in my life and CF has introduced me to lifelong friends. I am forever grateful for being a part of such an amazing community. The people and atmosphere are the best thing that has ever happened to me. Love you all!


W.O.D. 10.1.15

Thanks to FRED and RUTH for dropping in!
Skill: Muscle Up
Spend 15 minutes working on your Ring Muscle up

Muscle up
Squat Snatch (95/135#)

(compare to 3.10.15) or (compare to 6.29.15)

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


W.O.D. 9.30.15

 Thanks to the ladies from Ivivva who dropped in for a visit today!!!

AMRAP in 12 Minutes:
6 Hang Power Cleans (105/155#)
9 Push-ups
12 Box Jumps (20/24")

“I cannot give you the formula for success, but I can give you the formula for failure, which is: Try to please everybody.”
– Herbert Swope