Strength 7RM front squat (from floor) Metcon For time: 30 wall balls, 20/14# 60 sit-ups 20 wall balls 40 sit-ups 10 wall balls 20 sit-ups MODIFIED Strength 7RM front squat (from floor) Metcon For time: 30 wall balls, 14/10# 30 sit-ups 20 wall balls 20 sit-ups 10 wall balls 10 sit-ups Strength today is a…
FITNESS FOR EVERYDAY PEOPLE
“Kanna” is Icelandic for “explore” or “investigate.” (It also means “pot of coffee.”) We believe you should use your fitness in the real world for traveling, picking up your kids, and living a long, healthy lifestyle. We believe CrossFit is the best general fitness program out there and that it’s for everyone that wants to get fit. Whether you are a former collegiate athlete, a couch potato, or somewhere in between, we will meet you at your fitness level and raise you up.
Anybody can do CrossFit, but CrossFit isn’t for everyone. It takes humility, grit, and patience to be successful. We don’t require you to be strong, fast, or already fit to start CrossFit – we only ask that you have an open mind and a willingness to learn. In fact, the people who come in already thinking they’re in shape usually don’t last long if their ego gets in the way! Everyone will modify the workout to their own needs and abilities, but we are all in it together. And all of this is done in a fun, safe environment led by highly qualified coaches.
COMMON QUESTIONS ABOUT CROSSFIT
You belong or have belonged to a CrossFit box and have moved or are looking for a change. You can demonstrate movements like the box jump, snatch, hang power clean, kettlebell swing, and other common CrossFit movements. If so, click below to contact us so we can setup a 30-45 min. test-out and get you started in our classes. If we feel like there is a deficiency in movement, we may recommend our Base Camp Course or 1-on-1 coaching for a few sessions.
You already belong to a CrossFit box, but you’re in town for work or visiting friends/family and want to get a WOD in. When we say things like box jump, power snatch, hang clean, kettlebell swing, burpee, etc. you can demonstrate those movements for us.
BRAND NEW TO CROSSFIT:
Your friends convinced you to check CrossFit out. You’ve seen it on TV and you finally want to know what your friends mean when they say they “PR’d their snatch.” CrossFit is not just a 60 minute class that you drop into every so often like some other exercise programs out there. Think of it more like learning a language, martial art, or dance. You might not know much coming in, but over time, we coach you up different learning progressions. We teach you effective movement, proper nutrition, and provide community and support that other places cannot. It doesn’t matter what age, shape, or size you are because we believe people of all ages and abilities can improve their overall fitness in a fun and challenging environment. For those that are new to CrossFit, follow the steps below to get started.
Our coaches are educators of movement and performance. You pay good money for instruction, feedback, and encouragement and you will get exactly those things in our classes. Our team holds some of the highest qualifications possible in the fitness industry and we approach our job with professional enthusiasm. Never ones to settle, we are constantly educating ourselves on the most effective methods to get you in the best shape of your life!
Aileen grew up in Philadelphia and was active from the time she could walk. Although she played soccer, softball, and basketball up through high school, college was a turning point for the worst. Graduating college weighing over 250 pounds, Aileen sought for change in many different fitness routines, but none of them worked. As a physical education teacher, she also saw how PE programs were not offering the level of fitness that kids needed and Aileen knew it was time for a change. She started doing CrossFit in 2014 and never looked back. She started coaching and and over the years lost over 75 pounds. Aileen is now more fit than ever and more importantly, happier than ever. In addition to her plethora of fitness experience and credentials, she will be pursuing her CrossFit Level 2 certificate in September 2017.
Coach P is the fifth person in Pennsylvania to earn the title of Certified CrossFit Trainer. He started CrossFit in 2008 after hearing about it from his father-in-law and watching the movie “300” and how the actors got in shape – he wanted to be ripped like them! While in grad school, Chris did CrossFit on his own, slowly teaching himself the movements and learning how to scale to his strengths and weaknesses. After coaching thousands of hours at two different affiliates and visiting over 50 CrossFit gyms around the world, Coach P knew he wanted to take the best of what he experienced to create his own community and culture. His travels to Iceland, Peru, Tanzania, and more have all contributed to the travel theme of Kanna. He believes working out with a fun group of people is the best recipe for being happy and fit.
Lam started CrossFit in 2011 to see what his wife, Becca, had been raving about for months. After a few intro sessions and tackling his first WOD, he was completely hooked. This was a beautiful relationship in the making. Fast forward a few years, he’s now transformed into a completely different person. With lots of hard work and grit, he’s been able to take the knowledge he’s learned from coaches and other members to improve his body composition and performance. He understands how valuable the CrossFit community was in his growth as an athlete, so he strives to create a community that positively encourages people to be the best version of themselves. Lam’s day job as a project manager enables him to apply his experience in managing CrossFit Kanna as a General Manager. His organizational skills and talent for building efficient and effective processes will assist in making CrossFit Kanna successful.
Great coaching/programming at CF Kanna in a fun atmosphere within the member community!Matt C.
Outstanding coaching and a great community; a wonderful choice for both Crossfit veterans and newbies!Melinda L.
Kanna has such a great community. I love working out with coaches and members who encourage me to do my best.Becca N.
OUR WOD BLOG
Skill Alternating EMOM for 10 min: A.) :40 strict pull-ups B.) :40 box jumps, 30/24″ Metcon AMRAP in 15 minutes: run 200m 15 push presses, 115/75# MODIFIED Skill Alternating EMOM for 10 min: A.) :40 strict banded pull-ups or negatives B.) :40 box jumps (higher than normal) Metcon AMRAP in 15 minutes: run 200m 15…
7 rounds for time: 10 deadlifts, 155/105# 15 push-ups 20 air squats 25 double-unders MODIFIED 5 rounds for time: 10 deadlifts, 105/75# 15 elevated push-ups 20 air squats 50 single-unders Yesterday was a 21-15-9 scheme which required you to move at a fairly high intensity. Today is supposed to be moderate on the intensity scale…