W.O.D. 7.22.18

For time:
50 Kettlebell Swings (35/53#)
50 Wallballs (14/20 to 9/10ft)
50 Ab-mat Sit-ups
50 Calories Row

Community Note:
Join us on Wednesday, 7/25 at 4:30pm for BOOTCAMP! 

“The Way Get Started Is To Quit Talking And Begin Doing.”
 – Walt Disney


W.O.D. 7.21.18

Finally, the event that all of you have been waiting for!  The day has arrived and it is time to crown our newest King and Queen. This is by far, the most exciting event that is held each year and Jason, myself and the coaches could not be more excited. 

The King and Queen of Prussia will give many an opportunity to compete for the first time, it will give others a chance to see where they stack up, it will push all athletes to a new level, it will provide an atmosphere or camaraderie and friendship that defines what CrossFit King of Prussia is all about. 

If you are not competing, we strongly encourage you to stop by and cheer on your friends and support them during the day.  At the end of the event, we will celebrate in true CrossFit fashion with a "stink and drink" and catered lunch.  Please feel free to bring some pot-luck fare and drinks too! See you there!

Registration will begin on 7/21 at 8:00AM
Announcements at 8:30AM 
WOD kick off at 9:00AM…

WOD 1:
For time, Lords will take 9,000 pounds from ground to overhead, while Ladies will take 5,000 pounds. There will be a 10 minute cap.

 The weight selections are as follows:
155# for 59 reps
135# for 67 reps
105# for 86 reps
75# for 120 reps 

105# for 48 reps
95# for 53 reps
65# for 77 reps
45# for 112 reps 

WOD 2:
To attain the throne, the members of the court will encounter many trials and tribulations. All will fail but those that are most worthy will get back up the fastest. 
 The next test for future royalty is as follows: 
 50 Deadlifts 
 Double Jump Bar Facing Burpees 
50 Deadlifts 

 For this challenge, there will be a 12-minute time cap. Each rep not completed, will add another second to the final time. Lords will lift a 135# and Ladies will lift a 95# 

Master's Warpath
25 Deadlifts  (65/95#)
Jumping Pull-ups
25 Deadlifts (65/95#)

 WOD 3: 
Brazen Bull 
 3 Rounds for time of: 
400 Meter Run 
20 Alternating (10R/10L) Weighted Dumbbell Step-ups (45/25#) 
20 Dumbbell Thrusters (45/25#)
(there will be an 18 minute cap)

"If you are not willing to risk the usual, you will have to settle for the ordinary." 
 - Jim Rohn

Mike Santivasci

What first brought you in the doors of CrossFit King of Prussia?
Before CrossFit, I was struggling to stay consistent with running and using the machines at a traditional gym. I had been at it for three years, and I was bored and felt like I wasn’t getting results. That’s when I came across an article about CrossFit. It sounded like exactly what I was looking for: strength training combined with conditioning, together with programming and coaching. I thought to myself, all I would need to do is show up, and they’ll tell me what to do, show me how to do it, and structure the workouts to an appropriate level for me. And I won’t get bored because the workouts are constantly varied. What could be better? I was super excited just from reading the article! Within minutes I was on the phone with Aimee scheduling my introductory session. Soon afterwards, I completed fundamentals, and I did my first WOD at KOP in November 2010.

What has kept you consistent? 
I am hugely motivated by my desire to stay active and healthy as I get older, and have no doubt that CrossFit and good nutrition will help me to achieve these goals. Those are two big motivations to stay consistent. It has also helped that I’m never bored because of the constantly varied nature of the programming, and that I decided early on that I would do early morning workouts, which, for me, minimizes conflicts with work and family obligations. Equally important for me is that I get so much out of the community! It’s easy to show up consistently when you get to spend time with athletes and coaches whose company you enjoy and who have become your friends both inside and outside of the gym! I really treasure the friendships that I’ve made through CrossFit KOP!

 What advice do you have to newer athletes?
 Keep things in perspective. Don’t be overly concerned about what you can do versus what you see others doing. Focus on where you came from, where you are now, and where you want to be. Think about what you need to do to be the best version of yourself. Trust the process. Show up consistently and do the work. Learn from your coaches. Ask questions. Have fun. Get to know your fellow athletes. Participate in community events.

 What would you tell someone thinking about joining our community? 
To anyone considering CrossFit KOP, I would tell them that this is an exceptional community. The programming is challenging, varied and fun. The coaches are super knowledgeable, personable and accessible. The community is welcoming, supportive and cohesive. In short, CrossFit KOP offers an outstanding environment to pursue and achieve your fitness goals.


W.O.D. 7.20.18

AMRAP in 15 Minutes:
400 Meter Run
50 Double Unders
30 Pistols (single legged squats)

Community Note:
King and Queen is TOMORROW
All regular classes will be canceled.

“Knowing trees, I understand the meaning of patience. Knowing grass, I can appreciate persistence.” ― Hal Borland

Dana Dilullo

What first brought you in the doors of CrossFit King of Prussia? 
A kid named John Kenney. He had a 6 pack and said the workouts were insane. I walked into KOP and sat on the bench while the class was just finishing up their wod. I asked how long it was. The girl sitting next to me said 7 mins. I thought to myself " 7 mins? really? piece of cake" Little did I know what 7 mins meant in CrossFit. I signed up that day.

 What has kept you consistent?
The feeling I get at 3.2.1 go and how amazing I feel when the wod is over. As time has gone on, I have met some of my very best friends at KOP. Over the years I’ve had 2 little girls and now they see me coming to the gym and staying healthy and I want to show them that they can be strong and healthy too. I have begun to realize that this is a journey. There are peaks and valleys, and when you are in a valley it can be very hard to find the confidence that you once had. I have found that no matter where I am on this journey the friendships that I have made keep me positive and confident that I can do more and get better. The camaraderie I feel when I'm at KOP and the true sense of belonging is what keeps me coming back.

 What advice do you have to newer athletes?
Newer athletes and a husband named Pete D? You’re gonna love it. Trust me. It’s you versus you. There is no ego in here except the one you check at the door. Everyone here wants to see you succeed. It’s true. And you’ll meet some of your best friends here. The downfall? You’ll start to talk about crossfit all the time, to everyone, at dinner and before you go to bed, and before you know it your kids don’t go to bed before the blog is updated because you can’t bear to fall asleep before knowing your morning strategy.

 What would you tell someone thinking about joining our community? 
 I would say… Did you sign up yet? You totally should. There’s free water on Wednesday’s. 😂😂😂 It’s so fun here. I’ll show you where the front desk is... we have auto pay and can get the paperwork completed before you leave.


W.O.D. 7.19.18

Freddy's Revenge
5 Rounds for time of:
5 Push Jerk (125/185#)
10 Burpees

CLICK HERE to compare to past Freddy's Revenge workouts.

Community Notes:
We are excited for Saturday's 9th Annual King and Queen of Prussia.
Good luck to all the competitors.
Spectators are welcome.
There will be NO regular class on Saturday July 21st due to the King and Queen of Prussia.

“Unless commitment is made, there are only promises and hopes; but no plans.” 
 ― Peter F. Drucker

Steve Zipf

Collecting my thoughts for KOP’s 10th Anniversary Members of the Decade, the KOP testimonial I wrote nearly 5 years ago remains true.

Those experiences were really personal, but I’m sure many of our members feel the same.
KOP is rare and special. Together we share a generosity of spirit, forged by smiles, kind words, discipline, hard work, self discovery, friendships and respect.
Thank you to all. Our community has a great future ahead.

Aimee, I want to express to the world my thanks and appreciation to you and CrossFit KOP community for all you have done for me. When I came to meet you in June, 2009, with my US Marine son, Kit, it had been over 2 years since I even took a walk for exercise. Kit knew that I was both unmotivated and out of shape after two surgeries, an 8 month viral illness and the diagnosis of diabetes type 2. You listened and you understood. It didn't matter that my age (60+) (now 70+) was a long way from the elite athletes who trained at CrossFit KOP every day. We started CrossFit slowly -- first privately one on one and built up to two or three Workouts of the Day (WOD) each week with the KOP community. Those sessions weren't easy, but you and your coaches made it fun and adjusted (scaled) the workouts to my personal level of fitness. A wonderful bonus was the great support from my fellow KOP CrossFitters (except on my birthday when they had to do an unmentionable number of burpees equal to my age). Every week was better than the last. The results speak for themselves: lower weight, better strength, lower blood sugar and much improved balance. Renewed health gave me back my daily functional activities of life and appreciation for the things I missed. You saw it too.

I wrote this to be a testimonial, so I want to share a whole list of the qualities you bring to all your training: planning every workout; educating us with new skills and a new vocabulary in every session; patience as those skills begin to acquire "muscle memory"; boundless enthusiasm; encouragement at the right physical moment; and the focus and discipline to help us all achieve our "Personal Best".

Aimee, in our workouts we talk together and agree that doing CrossFit is a journey, not a goal. That road goes further than I can see. With your help, I know I'll keep moving forward.


W.O.D. 7.18.18


CrossFit Total
1 RM on Back Squat, Press, Deadlift.
Total weight for all three lifts is the score

Athletes will get three attempts at each lift. 

Click here to read the Journal article regarding CrossFit Total. There are specific standards for the CFTotal and we will withhold these standards. 

(CLICK HERE to compare to 1.25.18)
(ClICK HERE to compare to 4.10.18)

Community Notes:
We are excited for Saturday's 9th Annual King and Queen of Prussia.
Good luck to all the competitors.
Spectators are welcome.
There will be NO regular class on Saturday July 21st due to the King and Queen of Prussia.


“Persistence. Perfection. Patience. Power. Prioritize your passion. It keeps you sane.” 
 ― Criss Jami


W.O.D. 7.17.18

On a 12 Minute Clock:
Run 1 Mile
In the remainder of the time complete:
50 Box Jumps 20/24"
Max Power Snatches (95/135#)

(Your score will be the total number of Power Snatches)

Community Notes:
We are excited for Saturday's 9th Annual King and Queen of Prussia.
Good luck to all the competitors.
Spectators are welcome.
There will be NO regular class on Saturday July 21st due to the King and Queen of Prussia.

“Success is stumbling from failure to failure with no loss of enthusiasm.” 
 ― Winston S. Churchill

King and Queen Heats

The time has arrived, we are excited for Saturday's event, the 9th annual - King and Queen of Prussia.

Arrival Time: 8:00 am
Athlete Briefing: 8:30 am
First WOD begins: 9:00 am

We will provide a catered lunch and beer. Please feel free to bring some snacks and drinks to share as well. 

We will soon assign "hydration buddies".  As a hydration buddy, you will be assigned a fellow athlete. Your job is to make sure your buddy is well hydrated, fed, and having a great time (you will be their #1 cheerleader).

Heat List (take 2)

Heat 1:
 Andrew Coyle
 Andrew Mahle
 Jeff Paul
 Carl Beigler
 Taylor Williams
 Joe Smutek
 Laura A
 Pam G
 Jen C
 Dana D
 Theresa L

Heat 2:
 Kevin Bray
 Pete D
 Josh Mc
 Joe C
 Dan M
 Mark Spak
 Danielle G

Heat 3:
 Kevin T 
 Matt T 
 Julie R 
 Alison K 
 Jen Solt 
 Mary H 

Heat 4:
 Mike C 
 Jeff H 
 Kevin L 
 John Mc 
 Ben M 
 Kevin H 
 Alex B 
 Jackie H 

Heat 5: 
 Mike Roth
 Mark P 
 Jonathan T 
 Bryan S 
 Matt D 
 Mike San 
 Brain Strauss 
 Jess M 
 Therese W*

Tim Hennessey

What first brought you in the doors of CrossFit King of Prussia?
A friend in South Jersey started at Crossfit Tribe and kept going on about it. So I looked for an affiliate in this area. I found CFKOP and that a coworker of mine was a coach. I talked to her about joining and my concerns, then leapt in.

What has kept you consistent?
 Before my daughter was born, my commitment varied. There were a lot of “rest days”(WODs I didn’t like). Since 2015, two things keep me consistent; I can only make it to one class (12:15) and my annual goal of 200 WODs (thanks Cline). This means I can no longer skip a WOD I don’t like. The result of this has been improvement in overhead strength and mobility as well as getting my first rope climb and double unders (still working on stringing them).

What advice do you have to newer athletes?
 Log your workouts. It took about 5 years before I started doing this. It useful to see how you did the last time a WOD came up. Communicate with your coaches. Listen to them, but also tell them about limitations, injuries, etc. There is a scale for nearly everything. It may not be what you had in mind when you came in. As an example, Aimee has at least 3 scales for me for HSPUs and she doesn’t always let me choose.

What would you tell someone thinking about joining our community?
 Joining CFKOP is one of the better decisions I made in my life, Try it out, talk to a coach or a member. Anyone, regardless of age or ability can make themselves better here. One of the best shirts I’ve ever seen said “Crossfit: tough enough for a Marine, scalable for the Queen”.