W.O.D. 11.23.14

3 Rounds for time:
Run 400 Meters
50 Double Unders
3 Rope Climbs

15 Minute time cap

Community Notes:
Meet and park at the Annex, 110C Dekalb, all weekend classes will be held there.

Don't forget about our Adventure WOD today, meet coach Mel at 9:30AM in the "woods"...location at the box.

"Either I will find a way, or I will make one."
- Philip Sidney


W.O.D. 11.22.14

Overhead Squat (75/115#)
Kettlebell Swing (55/70#)

*3 Toes to Bar on the minute every minute

Community Notes:
Meet and park at the Annex, 110C Dekalb, all weekend classes will be held there.

You are always a student, never a master. You have to keep moving forward.
-Conrad Hall

Tis the season of giving...

Do you remember what it felt like to run downstairs Christmas morning filled with excitement to see what Santa had left you? What if there was no Santa for you...what if you didn't get to have a tree, or a stocking or a menora. 

The Office of Children and Youth is an agency that investigates all allegations of child abuse and neglect in Montgomery County.  They support families, keep kids safe and provide foster care when needed.  

 This year, Crossfit KoP will be helping some of these needy children. We will have a "Giving Tree" in the lobby with several ornaments hanging. Each ornament will have a child's name, age and a toy or article of clothing that they would like for the holidays. Gift cards are welcome as well. 

 All wrapped gifts must be at the box by 12/10  

If you have any questions please reach out to Coach Miranda at mhaines5@gmail.com 


W.O.D. 11.21.14

For time:
10-1 Thrusters (65/95#)
1-10 Pull-ups

Community Notes:
All weekend classes will be held at the Annex, 110 C Dekalb Street. Meet and park there. There will be no 10AM "cubs" class this weekend.

"The most influential of all educational factors is the conversation in a child's home."
-William Temple


W.O.D. 11.20.14

Power Snatch 

5 Rounds for time of: 
5 Snatch 95/135#
10 Ring Dips

Community Notes:
All weekend classes will be held at the Annex, 110C DeKalb Street.

"The whole purpose of education is to turn mirrors into windows."
-Sydney J. Harris

Performance Program Recap

Paul and I wanted to thank Kevin, Tim, Arieanne, Joy, Taryn, John and Brittany for their Participation in our 8 week Performance Program. We were inspired by your progress and dedication to the program and the confidence gained though fitness and nutrition. These athletes focused on a few primary lifts, metabolic conditioning and gymnastics skills (specifically the Pull-up). They started with a 3 week lifestyle challenge fixing a few factors and then followed it with 4 weeks of Zone...in addition to the training in the gym.  Below are a few stats and amazing progress made. Click here for more details on what the program consisted of.


Back Squat 255 -270
Push Press 145-160
Power Clean 170-185
Lost 9.3% body fat
Lost 3 Pounds
Increased lean body mass by 8 lbs

Back Squat 235-265
Lost 7% body fat
Lost 2 Pounds
Increased lean body mass by 19 lbs

Back Squat 245 - 315
Push Press 155-185
Power Clean 135-180
Lost 6.4% body fat
Lost 3 Pounds
Increased lean body mass by 10 lbs

Tim H
Power Clean 190-205
Lost 4.4% body fat
Lost 8 Pounds
Increased lean body mass by 5 lbs

Back Squat 118-155
Push Press 83-95
Power Clean 83-100

Back Squat 135-150
Back Squat 165-200
Push Press 115-130


W.O.D. 11.19.14

 Assistant Coach Polpetta!
 Nick C.
Mike S.

AMRAP in 20 Minutes of: 
20 Double Unders 
10 Push-ups
10 Box Jumps (24"/20") 
2 Muscle Ups

Community Notes:
Don't forget to sign up a the box for this weekend's adventure wod with Coach Mel. Sunday, 11.23 at 9:30AM. Location announced at the box.

All weekend classes will be held at the Annex, 110C DeKalb Street.

It is the mark of an educated mind to be able to entertain a thought without accepting it.

Thanksgiving week Schedule at CrossFit King of Prussia

Monday, Tuesday and Wednesday = Regular classes

Thursday, 11/27= 8:00AM Amazing Race 

What is the Amazing Race? 
It's our 4th annual Thanksgiving morning team scavenger hunt.  You will work in teams or 3/4 or 5 and race through the local streets surrounding CrossFit King of Prussia.  You and your team will have tasks to complete and be given clues to local hot spots. All membersfamily and friends are welcome. This is a FREE class.

Friday, 11/28: 
9:30AM- CrossFit
12:15PM- Express CrossFit
1:00PM-Open Strength

Saturday, 11/29:
 10:00AM- CrossFit
11:00AM YOGA
11:00AM- Open Strength

Sunday, 11/30: 
11:00AM-Open Strength

Don't forget about our special Yoga class with Tori on Saturday 11/19 at 11:00AM
(All are welcome to Yoga, $15 drop in for non-members)


W.O.D. 11.18.14

Mobility class... 
 and a few of our athletes from Open Strength

Back Squat (10-rep Max)
Take NO more than 3 attempts after some warm up sets


For time:
500 Meter Row
20 Burpees
500 Meter Row
20 Burpees

An investment in knowledge pays the best interest.
-Benjamin Franklin

New Merchandise...get some CrossFit Gear for the Holidays!

How and why do I sign up for class?

When you sign in for classes it saves our coaches time and helps them plan for the class better.  Also, when there are several classes happening at the same time we can communicate better if we need to share space.  

You can sign in several ways listed below. 

3) MindBody Connect App

Thank you in advance for you cooperation!