5.25.2016

W.O.D. 5.26.16

"The Basics"
For time:
100 Air Squats
50 Push Jerks (95/135#)
100 Air Squats

rest 5:00 Minutes

500 Meter Row
400 Meter Run
30 Calories on the Air Bike

Community Notes:
Join us on Monday 5/30- Memorial Day for a FREE 10 AM Friends and Family Workout!

Quote:
When you cease to dream you cease to live. 
 - Malcolm Forbes

5.24.2016

W.O.D. 5.25.16

"Clean it up!"
Power Clean
4-4-4
Hang Power Clean
3-3-3
Hang Squat Clean 
2-2-2
Squat Clean
1-1-1

Record Max from each lift.

Quote:
"Nothing can stop the man with the right mental attitude from achieving his goal, nothing on earth can help the man "-Thomas Jefferson

5.23.2016

W.O.D. 5.24.16









For time:
80 Double Unders
8 Overhead Squats (95/135#)
4 Ring Muscle ups
60 Double Unders
6 Overhead Squats (95/135#)
3 Ring Muscle ups
40 Double Unders
4 Overhead Squats (95/135#)
2 Ring Muscle ups
20 Double Unders
2 Overhead Squats (95/135#)
1 Ring Muscle up

Community Notes:
Yoga starts today at 4:30 PM and will run every Tuesday--upstairs in the Annex with Tori!

Quote:
“We don’t get a chance to do that many things, and every one should be really excellent. Because this is our life.” ― Steve Jobs

5.22.2016

W.O.D. 5.23.16
















Partner Hold:
60 Handstand Push-ups (while partner holds deadlift 155/225#) 
60 Front Squats (95/135#) (while partner hangs from pull up bar) 
60 Burpee Box Jumps (20/24") (while partner holds 95/135 Overhead)

Quote:
"Vulnerability is something to be treasured, not hidden from.”
-Chris Anderson

5.21.2016

W.O.D. 5.22.16


Tabata Row 
Rest 1 minute 
Tabata Squats 
Rest 1 minute 
Tabata Air Bike
Rest 1 minute
Tabata Row 
Rest 1 minute 
Tabata Squats 
Rest 1 minute 
Tabata Air Bike
Rest 1 minute

The score will be the total of all reps of each exercise.

Quote:
Strength doesn't come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength."
-Unknown

5.20.2016

W.O.D. 5.21.16

3 Rounds for time of:
400 Meter Run
20 GHD Sit-ups
10 Deadlifts 185/275#

Quote:
"Be strong because things will get better. It may be stormy now but it never rains forever."
-Unknown

5.19.2016

W.O.D. 5.20.16








TEST DAY- RECORD RESULTS 

"Annie"
50-40-30-20-10
Double Unders 
Sit-ups

Cash out:
"SPRINT IT" 
400 Meter Run
50 Kettlebell Swings (35/55#)

(compare to 2.27.16)

Community Notes:
Join us TONIGHT at 7:00PM for the Annual CrossFit KoP PROM! Everyone is welcome, and feel free to bring a date or come stag! We will provide some drinks and snacks but please BYOB. The Event promises to have a DJ, fun, dancing and friends.

There will be NO 6:30 PM CrossFit Class today...
The 5:30 PM CrossFit Class and Open Strength at 6:30PM will both be held in the Annex. 

Quote:
“Excellence is the Result of Caring more than others think is Wise, Risking more than others think is Safe, Dreaming more than others think is Practical, and Expecting more than others think is Possible.” ― Ronnie Oldham

5.18.2016

W.O.D. 5.19.16







15 Rep Max Overhead Squat

Take as many sets as necessary to get to your 15 Rep Overhead Squat

Skill:
Strict or Kipping Muscle Up
3 sets of 3 reps


Quote:
“Anything worth doing, is worth doing right.”
― Hunter S. Thompson

5.17.2016

W.O.D. 5.18.16

Every Day we have a 9:30 AM and 12:15 Class- Please tell a friend!


AMRAP in 15 minutes
1 Wall Ascent (6ft/8ft)
10 Kettlebell Swings (55#/70#)
1 Wall Ascent (6ft/8ft)
10 Burpees

Cash out:
Reverse Hyper 3 sets of 20 reps

and (3.20.13) and (4.22.15)


Community Notes:
Join us on Friday 5/20 at 7:00PM for the Annual CrossFit KoP PROM! Everyone is welcome, and feel free to bring a date or come stag! We will provide some drinks and snacks but please BYOB. The Event promises to have a DJ, fun, dancing and friends. 

Quote:
“We should not judge people by their peak of excellence; but by the distance they have traveled from the point where they started.” ― Henry Ward Beecher

Photos:








Welcome home Josh!


YOGA is back


We are happy to announce the return of YOGA to our regular schedule at CrossFit King of Prussia. Join Tori on Tuesdays at 4:30 PM Upstairs in the Annex...starting 5/24.

These Yoga classes will focus on linking conscious breath with mindful movement, and specifically target stress spots for CrossFitters. Each class will focus on increasing flexibility, building core-generated alignment and help participants to safely move in and out of poses. Come ready to try new things and find your zen.

Classes are open for anyone of any level or ability.
 $15 for Drop in fee or Yoga counts as a class as part of your Monthly CrossFit King of Prussia Membership. 

Mark your calendars for a Special YOGA and Wine Night on July 1st!

Welcome to Coach Jill



I couldn't be more proud to welcome this lovely lady to our coaching staff at CrossFit King of Prussia; we have watched her grow as an athlete and community member over the last 2 years and seen her develop into a successful Level 1 CrossFit Trainer.

WELCOME JILL A!!!

A little bio....

I grew up in Blue Bell, PA and was always involved in sports from a young age, playing soccer, field hockey, volley ball, dance, and horse back riding. I attended college at the University of Montana- Western in Dillon, MT, and decided to spend 6 years out there, acquiring skills such as hunting and fly fishing. I received my bachelor’s in psychology and college is where I developed my passion for fitness and health and wellness. From flipping tires, playing with battle ropes, and trying to keep up with the guys during squats, I knew this was something that I wanted to keep in my life. After moving back to the area and keeping up in the gym with my “body building” sessions, I knew I was craving more. I decided to enroll in the National Personal Training Institute, received my diploma in personal training, and that is when I had a friend give me the kick in the butt to try CrossFit. In April of 2014 I met Aimee and Giulia for my fundamentals class and after that I knew I was in the right place and never looked back. I can honestly say, after the 2 years I have spent in CrossFit, I have become more physically fit, mentally tough, and overall my health and wellness has improved greatly. I have a huge passion for helping others achieve their own goals and am very excited to be a part of the CrossFit KOP family.

B.A. Psychology, May 2012 
NPTI Certified Personal Trainer, June 2014 
NPTI Basic Nutrition Certified, June 2014 
CrossFit Level 1, March 2016