FREE Snatch Clinics

Join us for our Snatch Specialty Clinics

The BBC Snatch Series
Join us for one or all of our three clinics on the Snatch. Clinics are $25 each (free for CFKOP members) Sign up here!
Let’s be Friends! Keeping the Bar Close
Wednesday, September 23rd at 7:30pm

Can you snatch a whole bunch of reps at one weight, but then add a little weight and suddenly the bar feels like it weighs 1000lbs? That’s probably because you aren’t keeping the bar close to your body. In this clinic, BBC coaches will help you learn the skills and drills that will help the bar and your body become close friends.

Boom! Making Hip Contact
Wednesday, September 30th at 7:30pm

Ever feel like you just can’t generate enough power to get the bar over your head? Chances are you aren’t producing the power you are capable of because you aren’t getting the bar all the way to your hip. The BBC coaches will help you get some BOOM in your snatch at this clinic.

Get Low! Getting Under the Bar
Wednesday, October 7th at 7:30pm

Have you ever said, “I just can’t get under the bar when I snatch”? If you have, you are not alone. The most important part of the lift is making it and if you don’t get under the bar, that’s not going to happen. In this clinic, the BBC coaches will teach you the tools that will help you get LOW and make the lift.

CLICK HERE to sign up today!


W.O.D. 8.27.15


Partner Cash out:
AMRAP in 5 minutes
Max Kettlebell Swings (35/53#)
Tire Sled Drag (45/90) (length of the gym and back - 100ft)

Coaches Notes:
Partners rotate when the Tire sled drag (100ft) is complete. 
Record load used on the tire sled and Kettlebell reps completed in 5 minutes.

"Show me a good and gracious loser and I’ll show you a failure."
-Knute Rockne


Team SuperFit Philly

Click here to sign up for Team SuperFit Philly, before it sells out! 
CrossFit King of Prussia is hosting this Team competition on October 17th for, M/M, M/F or F/F partners, we will have both Scaled and RX divisions. 

W.O.D. 8.26.15

Annie- Test Day Record Results
Double Unders

Gymnastic Skill:
3 sets of 30 second holds - or cumulative total time of 90 seconds.

"The beauty of a move lies not in its’ appearance but in the thought behind it."
Aron Nimzowitsch


W.O.D. 8.25.15

Nasty Girls
3 rounds for time of: 
50 Squats 
7 Muscle-ups 
95/135 pound Hang power cleans, 10 reps

 Click here to watch the Nasty Girls Video...that inspired many to start CrossFitting!

Community Notes:
Join Tori for Yoga tonight at 4:30PM!

"Be strong in body, clean in mind, lofty in ideals."
-James Naismith


W.O.D. 8.24.15

For time:
10-1 Back Squat (135/205#)
1-10 Push Jerk (95/135#)

Coaches Notes:
Depending on class size, two bars can be used for this workout. Take the Back Squat from the rack and Push Jerk from the floor.

“Strength is the product of struggle”
– Unknown


W.O.D. 8.23.15

Congrats to Shane for the completion of the CrossFit Level 1 Course!

Muscle Up

For time:
Deadlift (95/135#)
Overhead Squat (95/135#)
Box Jump 20/24"

Community Notes:
All classes TODAY will be held in the Annex, 110C Dekalb Street, please meet and park there.

“I don’t measure a man’s success by how high he climbs but how high he bounces when he hits bottom.”
-General George S. Patton


W.O.D. 8.22.15

Push Press

Cash out:
AMRAP in 7 Minutes

Complete 4 Burpees on the Minute and in the remainder of the minute execute as many Push Presses as possible with 75% of your new 2 RM. Your score will be total number of Push Presses in the 7 minutes.

Community Notes:
All classes TODAY and TOMORROW will be held in the Annex, 110C Dekalb Street, please meet and park there.
There will be NO cubs class today at 10:00AM.

“Obsessed is just a word the lazy use to describe the dedicated.”
– Unknown


W.O.D. 8.21.15


"Fight like a Girl"
(WOD in honor of Andrea Brennan created by CrossFit Langhorne)
35 Minute AMRAP
100 Situps
1 Snatch @ 75% of 1RM
19 Pull-ups
80 Double Unders

Many of you may remember Andrea Brennan and her husband Ryan, they were members of CrossFit KoP for well over three years traveling close to an hour to be a part of our Community and participate in CrossFit. In early July she was diagnosed with early stage breast cancer and recently has undergone a lumpectomy. Please join us in support of her by wearing PINK and completing this workout. 

If you would like to help raise money for an amazing non-profit organization dedicated to the early detection of breast cancer, with an emphasis on women under the age of 40 and men. CLICK HERE to read more and/or donation to Barbells for Boobs. We will also have a donation jar at the gym for a group CFKoP donation.

Community Notes:
All weekend classes will be held in the Annex, 110C Dekalb Street, meet and park there.

“Every morning in Africa a Gazelle wakes up. It knows it must run faster than the fastest Lion or it will be killed…. Every morning a Lion wakes up. It knows it must outrun the slowest Gazelle or it will starve to death. It doesn’t matter whether you’re a Lion or a Gazelle when the sun comes up… you’d better be running.”
– Charlotte Wrestling


W.O.D. 8.20.15

 Welcome to Mike S!

Welcome Alex!


10 Rounds for time of:
1 20ft Rope Climb (to the top!)
100 ft Farmers Carry (53/70#)
250 Meter Row

(Time cap 20 Minutes)

Community Notes:

YOGA today at 10:30 AM--Join us!


Don't forget about the last of our Summer Running Clinics with Coach Tim! Thursday, 8/20 at 6:30PM.
‘SPRINTING- and why you need it!' This clinic will focus on how to warm up properly for a sprint workout so that you can maximize performance and prevent injury. We will also go over the benefits of sprinting for your current training, as well as your long-term fitness as you age. The clinic will be capped off by a workout!

All levels and abilities welcome! $25 registration fee (free for CFKOP Members)

Meet at the Upper Merion High School Track at 435 CrossField Road, King of Prussia.

Also....don't forget about our Shopping evening today from 6-9PM at Athleta, if you want to join us and get 25% off post to comments or email crossfitkop@gmailcom.

All weekend classes will be held in the Annex, 110C Dekalb Street, meet and park there.

“Our greatest glory is not in never failing, but in rising up every time we fail.”
- Ralph Waldo Emerson