4:30 gets WARMED up with Tim!

Row 2,000 meters
After every minute of rowing (on the rower, not the class timer), get off the rower and do 10 hang power snatches (95/65#).

Coaches Notes:
Your score will be the total number of Hang Power Snatches and total total time.
For example 100, 14:10.
To preserve the stimulus of the workout the Hang Power Snatch should be a weight you can string 10 reps of in the initial rounds.

Community Reminders/Events:
This weekend the Misty Knoll farm is welcoming us for a farm tour at 10AM on Saturday, 10/5. Click here for more details.

Good luck to all the CFKoP athletes competing the Hook Grip Classic hosted by the Liberty Barbell Club this weekend at CrossFit Center City...Keith, Faby, Gene, Jim C, Justin H and Kate K... Head out to cheer them on if you have time!

"When we are motivated by goals that have deep meaning, by dreams that need completion, by pure love that needs expressing, then we truly live."
Greg Anderson



AMRAP in 20 minutes
5 Pull-ups
10 Push-ups
15 Air Squats

Coaches Notes:
Advanced athletes should do Chest to Bar Pull-ups!

“A man who wants to lead the orchestra must turn his back on the crowd.”
-James Cook




Cash out:
AMRAP in 10 minutes:
5 Deadlifts @ 70% of your 5RM
10 Burpees over the bar

Community Reminder:
All classes today will be held in the Annex, 110C DeKalb Street. Please meet and park there.

“The key to success is to focus our conscious mind on things we desire not things we fear.”
-Brian Tracy 



Clean and Jerk (95#/135#)
Toes to Bar

Community Notes:
All classes today and tomorrow will be held at the Annex, 110C DeKalb Street. Please meet and park there.  The 10AM CrossFit Kids - Cubs class is cancelled. 

“Don't dwell on what went wrong. Instead, focus on what to do next. Spend your energies on moving forward toward finding the answer.”
-Denis Waitley 



30 Overhead Squats (75#/115#)
60 AB Mat sit ups
20 Overhead Squats
40 AB Mat sit ups
10 Overhead Squats
20 AB Mat sit ups

“Our thoughts create our reality -- where we put our focus is the direction we tend to go.”
-Peter McWilliam

Olympic Weightlifting Seminar

Dmitri Klokov and Vasiliy Polovnikov are coming to CrossFit King of Prussia on December 10th at 2:00PM



You can expect an intensive introduction to the Russian training system as experienced first hand and taught by Klokov and Polovnikov. It is a system that has been developed for generations and continues to grow and develop today, constantly being updated and refined with the latest advancements in training and technology. All attendees can expect to lift and work hard throughout the seminar while receiving specific coaching and instructions from Dmitri Klokov and Vasiliy Polovnikov.

Both beginners and advanced lifters can expect to benefit from the hands on approach and guidance these world class athletes will provide. The cornerstone of the seminar and the Russian system is technique. Each seminar will focus heavily on proper technique in the Olympic lifts and a variety of accessory lifts. The goal is for each athlete to leave with a better understanding of how to progress as a lifter as quickly and safely as possible.

You can also expect Dmitri and Vasiliy to put on a show while demonstrating several of the lifts throughout the seminar. There will also be a discussion on training, programming, nutrition, their experiences in the sport, and what it takes to be elite at the international level.

Expect to work hard, ask questions and learn.

Bring workout attire and Olympic lifting shoes if you have them. Feel free to bring small snacks and water to replenish during the course.

Aimee Lyons
200 DeKalb Street
Bridgeport PA 19405

Teen Olympic Weightlifting

Coaches Steph and Paul will be presenting a NEW Youth Olympic Lifting class...

Click here for more details

Olympic style weightlifting is safe, fun and it's benefits are many. It has no equal for developing speed, flexibility, coordination, force, power and total body strength muscle.  Whether your child is interested in excelling their performance in sports, increasing their fitness or competing in the sport of Olympic Weightlifting, then this program is for them!

To sign up contact CoachStephVincent@gmail.com or call 610-308-2507



CrossFit Endurance takes on the trails!

Split Jerk

Cash out:
Coaches Choice:
Bring Sally Up (95/135#) scale according to athletes level and ability
As Many Reps as Possible of Split Jerks @ 70% of your 1RM in 5 Minutes

Community Reminder:
All weekend classes will meet in the Annex!

“Education is the most powerful weapon which you can use to change the world.” 
― Nelson Mandela


There will be MORE Yoga! 
We received some great feedback about Tori's Yoga class and she will be offering a few more sessions.  All Yoga sessions will meet in the Annex.
Wednesday, 10/16 @ 7:30PM
Saturday, 10/19 @ 11:30PM
Saturday, 11/16 @ 11:30AM
Wednesday, 11/20 @ 7:30PM

All sessions are listed in MINDBODY Online. Please sign up today.



This workout runs every minute on the minute for 30 minutes. Start with one rep of each movement on the first minute, then add one rep every minute thereafter.

Minute One: 1 Sumo Deadlift High Pull, 1 Med Ball Clean*
Minute Two: 2 Sumo Deadlift High Pull, 2 Med Ball Clean*
Minute Three: 3 Sumo Deadlift High Pull, 3 Med Ball Clean*
Minute Four: 4 Sumo Deadlift High Pull, 4 Med Ball Clean* etc ...

Continue as long as you can adding one rep to each movement until you "miss" - until you can no longer complete all the reps within one minute. At that point you re-start on the next minute, beginning at one rep and adding up again. Your total number of reps is your final score for this WOD. So in minute one your score will be (2) in minute two your score will be (4) = overall score 6 if you were to complete two minutes of work. Its recommended that you keep track of this on a paper or counting device.

*Weight for the Med ball (14#/20) and SumoDeadlift High Pull (65#/95#).

compare to (4.12.12) (1.21.11) and (7.20.10)

Community Notes:
All weekend classes will be held at the Annex, 110C DeKalb. Please park and meet there for all classes on 9/28 and 9/29.  The CFKids pre-school (cubs) class on Saturday at 10AM will be cancelled.

"Everyone thinks of changing the world, but no one thinks of changing himself."
-Leo Tolstoy



Welcome Rachael W!

look who's back??

AMRAP in 12
25 Double Unders
5 Power Cleans 125/185#

"The more difficult the victory, the greater the happiness in winning." 



 Welcome Mark...
and Brandon

4 Rounds for time:
Row 400m
2 Muscle ups
4 Deficit Handstand Push-ups
8 Kettlebell swing 55/70#
16 GHD sit-ups

Coaches Notes:
The deficit height will depend on the athletes level and ability, regular Handstand Push-ups are a step towards deficit HSPU.  Record deficit used.

Community Notes:
All weekend classes will be held at the Annex.  110C DeKalb is the address of the Annex, please park and meet there.

Many men go fishing all of their lives without knowing that it is not fish they are after. 
-Henry David Thoreau



Front Squat

Coaches Notes:
Advanced athletes may perform banded front squats.  If you choose to perform these, mount the squat racks backwards and stand under the pullups bars to squats with bands on both sets of hooks.  

Cash Out:
Death By Front Squat/Burpee
In this 7 minute workout, start by performing 3 front squats (70% 2RM) and three burpees.  If successful, in the next minute perform 4 and 4.  Go until you fail either component and then start over again at 3 and 3.  A fully successful athlete would have completed 9 front squats and 9 burpees in the 7th minute. 

"I'm tired of ignoring that I march to a different beat"
--Charlie Sheen



A successful day--thanks to all who came out, we raised $324 and counting. Donations can still be made.

Beat the Streets Fundraiser 

A Partner WOD:
The 2013 Beat The Streets WOD is a partner version of CrossFit Open WOD, 13.2.
  • 10 reps Shoulder to Overhead (115lbs/75lbs)
  • 25 reps Deadlifts (115lbs/75lbs)
  • 50 reps Box Jumps (24"/20")
Each athlete must perform 5 reps (and no more), before the next athlete can start their 5 reps. Athletes will continue to alternate 5 reps throughout the WOD. Only one athlete per team may be working at a time. The score is the total number of reps in 15 min.
Partner teams may be any combination of male and female (Male/Male, Male/Female, Female/Female).  The WOD is easily scaleable. However, only teams that complete the WOD as prescribed above are eligible for National Prizes.
The suggested donation is $25. All fundraising goes to Steve's Club King of Prussia.

“When your life flashes before your eyes, make sure you’ve got plenty to watch.” 



Get Popeye Strong!

Are you interested in increasing your strength? Would you like to improve your technique on the barbell lifts?  Of course you do!

Strength and lifting technique are essential to improvement in CrossFit, injury prevention and life. However maybe you don't yet feel ready to attend the regular strength classes, which aren't structured. If so, Structured strength is for you!

The Structured strength WOD will be run like a regular class, with a group warm up and instruction.  However the WOD will always be strength focused.

We will be offering this class on Tuesday's at 10:30 AM beginning on 10/1. If it's successful we will be happy to consider adding another session possibly in the evening.


5 Rounds for time of:
10 Wallballs (14#/20#) to a 9/10ft target
15 Push-ups


3 Rounds for time of:
10 Pull-ups
25 Air Squats

Coaches Notes:
These mini-workouts are designed to be sprints.  Push with as much intensity as you can! Take (approximately) a 5 minute rest between WOD's...this rest period will be determined by the coach of your class.

“It's hard to beat a person who never gives up.” 
― Babe Ruth



Handstand Push-up
Barbell Complex (95/135#)
Hang power clean
Lunge right
Lunge left

Coaches Notes:
One Barbell Complex consists of a deadlift into a hang power clean into a thruster into a right legged lunge into a left legged lunge.  The barbell cannot be dropped during this succession but may be dropped in between complexes.  In the first round the athlete will do 5 HSPU and then 5 barbell complexes followed by 4 and 4 etc. 

Community Notes:
Don't forget about our Steve's Club "Beat the Streets" Fundraiser this Saturday at the 21st at the 9/10AM classes; Yoga with Tori is at 11:30 AM! Get ready for a fun filled morning at CFKoP!

“If you don’t build your dream, someone else will hire you to help them build theirs.”
-Dhirubhai Ambani



Three Rounds for time of:
500 Meter Row
400 Meter Run
100 Double Unders

3 Sets of
1 Wall Walk
20 Hollow Rocks 

"Many things difficult to design prove easy to performance."
-Samuel Johnson



knees out!!
stand tall!


Cash out:
AMRAP in 5 Minutes
5 Deadlifts @ 70% of your new 3 RM
20 steps--Weighted Walking Lunge 35/55# Dumbells

"The man who goes alone can start today; but he who travels with another must wait till that other is ready."
-Henry David Thoreau




And Nicole... nice name tag!

AMRAP in 20 Minutes of:
5 Power Snatch 65/95#
10 Overhead Squats 65/95#
10 Toes to Bar

Community Notes:
We are running the "Beat the Streets' fundraiser on Saturday the 21st at the 9AM and 10 AM classes.   This WOD and fundraiser benefits our Steve's Club program and at risk youth.  This counts as a regular class for members...family, friends and kids are welcome. Click here for more details.

Tori is running a YOGA class at 11:30 AM on Saturday the 21st in the Annex. 
Click here to sign up for 9/21 and click here to register for the 10/19 Yoga class. This counts as a regular class.

Are you starting the nutrition challenge today? Who's in?  Post to comments or to the CFKoP Members page on FaceBook...we are here to help you along!

“Nothing great was ever achieved without enthusiasm.” 
-Bobby Knight



4 Rounds for time of: 
Tire Sled Pull (95/135#) (length of the gym - about 50 feet) 
20 Kettlebell Swings (55/70#)

Handstand Walk

"Action speaks louder than words but not nearly as often."
- Mark Twain 



CrossFit Harmony Grand Opening!

For time: 
65/95 pound Thruster, 21 reps 
42 Pull-ups 
65/95 pound Thruster, 15 reps 
30 Pull-ups 
65/95 pound Thruster 9 reps 
18 Pull-ups

Community Notes:
Join us for the grand opening of CrossFit Harmony in Newtown Square today at 11:00AM. WOD, food, fun and friends to be found...Click here for details and the website.

If you missed the Nutrition challenge kick off on Wednesday...click here for more information and get started on Monday! There is still time.

Human beings must have action; and they will make it if they cannot find it.
-Albert Einstein




There is no re-grip between reps, these are touch and go.

Cash out:
AMRAP in 7 minutes
35 Double Unders
5 Snatches @ 70 percent of your 2RM

True strength is keeping everything together when everyone expects you to fall apart. 
- Unknown



7 Rounds for time of:
1 Rope Climb 20 ft
10 Deadlifts 185/275#

 Community Events:
CrossFit KoP will be hosting Lift up Luke on October 19th. Click here to register and support Autism and Luke!

I learned that courage was not the absence of fear, but the triumph over it. The brave man is not he who does not feel afraid, but he who conquers that fear. 
-Nelson Mandela



A 9.11. CFKoP original commemorative Team WOD
(teams of 2 athletes will work to complete the work load, one athlete working at a time)

Bear Crawl 500 feet total (down and back 5 times)
100 Step-ups (45#/25#)
100 Sumo Deadlift High Pulls (75#/55#)
100 Step-ups (45#/25#)
Bear Crawl 500 feet total (down and back 5 times)
Buddy Carry 200 feet total (carry down and back twice)

This workout is intended to honor and remind us of the bravery that a firefighter or other hero may have demonstrated on that horrific day. The bear crawls remind us that we may not always be able to walk tall into any situation but that should not deter us from the end goal of helping someone in need. The step-ups remind us of the endless flights of stairs that many brave souls endured in order to help others in need. The sumo deadlift high-pulls remind us of the rubble that needed to be removed in order to save the life of a complete stranger. Finally, the buddy carry will remind us that we are all in this together and that life is the greatest of gifts and it is the only thing worth dying for.

We would like to thank every person that gave their life in service on 9-11-01 and every member of the armed services that continue to fight for our freedoms and safety to this day.
Words will never be enough! Thank you.

Past Results:

Happy Birthday Jen S!

Community Notes:
Who's in for the Beat the Street WoD on 9/21? Open to all members and non-members. This work out is a fundraiser to benefit our Steve's Club program.

"Time is passing. Yet, for the United States of America, there will be no forgetting September the 11th. We will remember every rescuer who died in honor. We will remember every family that lives in grief. We will remember the fire and ash, the last phone calls, the funerals of the children." -President George W. Bush, November 11, 2001