W.O.D. 8.25.16

Good Luck at Lafayette College Sarina... 
 hopefully we have properly prepared you for college...Keg Stands...
 dining hall etiquette....
 keeping your dorm room neat and tidy....
 and staying true to your youth and drive to succeed!!! 
Thanks to you our gym was cleaner, the scores were updated earlier and we all came into a smiling face at the front desk, thanks for spending your summer at CFKoP! We really appreciate all you have done for us! 

10* 8 * 6 * 4 * 2*
Shoulder to Overhead  (110/165#)
*between each set 12 ft Handstand walk

(Coaches notes, if you do not have a Handstand walk, scale the work by taking small steps and walking towards the wall or use the same rep scheme for Handstand push-ups (and or a progression to get there)

Community Notes:
Join coach Tim for a timed 800 Meter Run at CrossFit Endurance TONIGHT at 5:30 PM.

"Its only in sorrow bad weather masters us, in joy we face the storm and defy it."
-Amelia Barr



W.O.D. 8.24.16

Join us on FRIDAY at 5:30 PM for our END OF SUMMER PARTY!
Free for you and a friend or two!

Buy in:
Flight Simulator
(time cap 10 minutes)

Power Snatch

Community Notes:
Join coach Tim for a timed 800 Meter Run at CrossFit Endurance tomorrow at 5:30 PM. 

"What we achieve inwardly will change our outer reality."

Fall Calendar

We have some GREAT events coming up for the fall....please take note of these events and times and mark your calendars.

Friday 8/26 5:30 PM- End of Summer Party, Open to everyone and Free for Friends and Family too. Get ready for water balloons and fun and games as well as few WoD challenges. 

Monday 9/5 10:00AM- FREE Labor Day Friends and Family workout! All levels and abilities welcome.
CLICK HERE to sign up.
Monday 9/12 our Fall into Fitness (On Ramp program starts)- This is for new members, only $75, and we are offering it on M-W at 6:30 PM and T/Th at 6:30 AM (our first early bird on-ramp)...please tell a friend! These will be run with Giulia and Steph.
CLICK HERE to sign up.

Monday 9/12 starts the new session for our BBC Juniors weightlifting at 4:30 PM with Coach Stephanie Vincent 
CLICK HERE to sign up.

Friday 9/30 - All day and a special session at 5:30 PM will be our Annual Beat the Streets Fundraiser to benefit Steve's Club National program. $25 Suggested donation.
CLICK HERE to sign up.

YOGA----Our Weekly YOGA class with Tori will be moving to 5:30PM starting on 9/6.
We are also offering a VERY Special 3 part Yoga Series on the First Saturday of the month for September 9/3, October 10/1 and November 11/5 at 11:00 AM- These are 90 minute sessions $30 each or $75 for the bundle of 3.
CLICK HERE to sign up.

Beat The Streets Fundraiser


What is Beat the Streets?

Since 2010, Steve’s Club National Program has been helping kids BEAT THE STREETS by providing fitness, nutrition and mentorship to at-risk and underserved youth. By partnering with CrossFit affiliates nationwide, SCNP creates a safe haven for kids and teens who need a positive influence and a supportive environment. Each September, gyms across the country ban together for a fundraising effort known as: BEAT THE STREETS. CrossFit King of Prussia has had Steve's Club program since 2011!!!

Please join us on Friday September, 30th in all classes and a special edition at 5:30PM for this workout! Friends and Family are welcome, ALL AGES also welcome.  Suggested donation $25.

Our September Check in will also benefit this program. Stay tuned for more details #checkinforcharity #isupportstevesclub
Partner WOD, AMRAP 15min:

One person holding a plate overhead (45/25/10#) while the other person completes:
  • 12 Front Squats (135/95/65#)
  • 12 Burpees
Switch partners and continue.
Can't start the movement until the plate is overhead. If plate drops, movement stops.
Score is total # of reps.
* Two athletes per team, any combination of male and female, adult and youth.

* Each athlete must do an equal number of reps.


  • The team’s score is the total number of repetitions completed in 15 minutes.
  • Every rep counts, and credit should be given for partially completed rounds.
  • It is recommended that L1 Trainers and/or experienced CrossFitters judge Rx teams and use the downloadable score sheet, found here.


W.O.D. 8.23.16

Buy in:
Max Height Box Jump

3 Rounds for time of:
400 Meter Run 
30 Box Jumps 20/24"
30 Wall Balls 14/20# to 9/10ft

“Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, vision cleared, ambition inspired, and success achieved.”
– Helen Keller


W.O.D. 8.22.16

We are getting ready for our NEXT Fall Into Fitness On-Ramp Program for new members...Please let your friends know, this is a GREAT deal to get in the door at CFKOP!
CLICK HERE to sign up today.


1000 Meter row 
50 Thrusters (45#) 
30 Pull-ups


Cash out:
Weighted Pull-up

“Nobody can hurt me without my permission.”
– Mahatma Gandhi



W.O.D. 8.21.16

For time:
21 * 15 * 9 *
Push Press (95/135#)
Toes to Bar
* Run 400 Meters between each set

Community Notes:
Please meet and park at the Annex, all weekend classes will be held in the Annex, 110C DeKalb Street. We are hosting a level one seminar this weekend.

“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. 8.20.16


For time:
30 Clean and Jerks



Back Squat

Community Notes:
Please meet and park at the Annex, all weekend classes will be held in the Annex, 110C DeKalb Street. There will be NO Preschool kids class. We are hosting a level one seminar this weekend.

“The world breaks everyone, and afterward, some are strong at the broken places.”
– Ernest Hemingway


W.O.D. 8.19.16


Cash out:
400 Meter Run
40 Thrusters 45# 

“Dream as if you’ll live forever, live as if you’ll die today.”
– James Dean