W.O.D. 5.1.14

Dr. Turner in the house!

Congrats to Alex on his first MU!!!!
Bridge run or 400 Meter (swim) anyone???
Endurance class...got a little rained on!

5 Rounds for time of:
1 Muscle Up
3 Power Snatch (95/135#)
6 Box Jumps (24/30#)
12 Wallballs (14/20 to 9/10ft)

“When we give cheerfully and accept gratefully, everyone is blessed.”
― Maya Angelou


W.O.D. 4.30.14

Hang Clean

Cash out:
AMRAP in 5 minutes
10 GHD Sit-ups
5 Toes to bar

“Let us be grateful to the people who make us happy; they are the charming gardeners who make our souls blossom.”
― Marcel Proust


We all know how important stretching and mobility is to keep your body tuned up for maximum performance. Many of you have been taking Tim's Mobility Class Monday, Tuesday and Friday, THIS WEEK ONLY at 5:30PM on 5/2 we are having a special guest---Yoga teacher Tori is back.

Join Tori for a special 60 minute vinyasa yoga classes. This class will connect breath with movement increasing physical awareness, flexibility, static core strength and your body's ability to release toxins.
 A vinyasa yoga class is also a great way to not only relieve physical tensions from everyday "wear and tear" and sore muscles but can also alleviate stress and mental tension. Some yoga experience is helpful but not necessary. All you really need is a mat, a water and breath.   Please bring your own Yoga mat.  This counts as a regular class for members or a $15 drop in for NON- Members bring a friend.


W.O.D. 4.29.14

Early morning run!
Welcome back Amy!
Boot Camp- day #2...#monkeybars

Handstand Skills:
(take 10 minutes to work on one of the following handstand skills)
Push-up, Walk, Kip, Strict, Wall up, Wall Walk.

AMRAP in 15 Minutes:
20 Unbroken Double Unders
10 Kettlbell Swings (55/75#)
5 Handstand Push-ups
*If the athlete cannot complete 20 Unbroken Double Unders, choose a number that is challenging but manageable. If the athlete trips they must start back at 1...

Community Notes:
All weekend classes will be held in the Annex (110 C DeKalb).  Athletes are welcome to attend CrossFit Harmony on Saturday at 9:00AM for a free CrossFit Class. Open gym this month will be held on 5/18.  Always make sure to see the calendar on the side bar for the scheduled events at CFKoP. 

"In the process of letting go you will lose many things from the past, but you will find yourself."
– Deepak Chopra


W.O.D. 4.28.14

Bootcamp---session #1

5 Rounds for total Calories and Reps:
1 minute of rowing
Rest 15 seconds
1 minute of Power Cleans (95/135#)
Rest 15 seconds

****one minute transition and rest****

5 Rounds for total Calories and Reps:
1 minute of rowing
Rest 15 seconds
1 minute of Ring Dips
Rest 15 seconds

Community Notes:
Click here to register for the next L1 at CrossFit King of Prussia on June 14th and June 15th.  

"When life throws you adversity, you have three choices: you can let it define you, you can let it destroy you...or you can let it strengthen you."


W.O.D. 4.27.14

Back Squat

Cash out:
400 Meter (bodyweight) Sled Pull

"Don't tell me how rocky the sea is, just bring the ship in."
- Lou Holtz (College Football Hall of Famer)


W.O.D. 4.26.14

For time:
50 WallBalls (14/20# to 9/10ft)
50 Deadlifts (135/225#)
50 Pull-ups

Coaches Notes:
Athletes can partition and complete this in any order or rep scheme possible in order to get the work done.

"The rewards are going to come, but my happiness is just loving the sport and having fun performing."
- Jackie Joyner Kersee (Track and Field Legend)

Welcome Dr. Turner

Dr. Kevin Turner is a local chiropractor and CrossFit Level 1 Trainer.  He has been treating the local CrossFit community for 4 years and treats athletes from 10 local CrossFit gyms.  CrossFit King of Prussia is excited to welcome and Dr. Kevin from Living Well Chiropractic in Exton are proud to announce that he will be seeing patients on Thursday evenings from 3:30-7:00PM at the box!  

If you would like to schedule with him please contact at 484-202-0577 or via email at drkevin@lwchiropractic.net.  

If you are uncertain if chiropractic could benefit your training and performance or manage your injury please take advantage of a free 15 minute consultation!  


W.O.D. 4.25.14

"Running Randy"
for time complete:
75 Power Snatches @ 75/55# 
...then directly following complete an 800 Meter Run 

Score should be recorded as follows i.e.(Randy time, total time) (4:05, 7:15)

Life Lessons from CrossFit Kids.

Community Notes:
Good luck to Mike T, Dave N, Cate K and Aimee competing in the Masters of the universe competition at CrossFit Generation on Saturday. If you have time come out to check out this event..."masters" starts at 35 years old...and 9AM!!

“Courage is the most important of all the virtues because without courage, you can't practice any other virtue consistently.” 
― Maya Angelou


W.O.D. 4.24.14


Take 20 Minutes to get to your 1RM Split Jerk


AMRAP in 7 Minutes
25 Double Unders
2 Bar Muscle Ups

Coaches Notes:
 The AMRAP is meant to be FAST, if 25 DU's will take you over a minute, consider scaling back to less reps to have a faster cycle time (i.e 15 reps or use attempts).  Bar Muscle Ups can be scaled from a box to a high bar or a racked bar closer to the ground.

“Those who cannot change their minds cannot change anything.”
― George Bernard Shaw


W.O.D. 4.23.14

5 Rounds:
5 Front Squats (155/225#)
200 Meter MAX EFFORT Sprint
*Full recovery is allowed before starting the next round.

Record times separately, for example (1:08, 1:16, 1:09, 1:10, 1:12)

"It is our attitude at the beginning of a difficult task which, more than anything else, will affect It's successful outcome."
- William James


W.O.D. 4.22.14

Five rounds for time of:
Row 500 meters
95/135 pound Bench press, 15 reps

"At one point in your life you either have the thing you want or the reasons why you don't"
- Andy Roddick

Row row row your boat...

This was so much easier in round one!

Raise your hand if your Sure!


W.O.D. 4.21.14

Squat Clean Thruster 135/95#
Handstand Push Ups
Kettlebell Swings (55/70#)

"That's the biggest gift I can give anybody: 'Wake up, be aware of who you are, what you're doing and what you can do to prevent yourself from becoming ill."
-Maya Angelou


W.O.D. 4.20.14

We are CLOSED today for Easter--Happy Easter!
CrossFit King of Prussia will re-open Monday for normal hours.


W.O.D. 4.19.14

10AM Egg Hunters!

A.M.E.P in 20mins (As Many EGGS as Possible)

Your Team has 20 minutes to find eggs and complete indicated tasks.

One egg must be found and completed before moving on to find the next.
Team must complete reps x # of people on the team.
Reps do not have to be distributed evenly.

All athletes may work at the same time.
1. 25 Air Squats
2. 20 Wall Balls
3. 15 Burpees
4. 20 walking Lunges
5. Run around Perimeter (all team members)
6. 10 Broad Jumps
7. Plank for 1 Minute in front of a coach
8. 20 Push ups
9. 20 Slam Balls
10. 30 Situps
11. 25 Lateral Jumps over hurdles
12. 1 Partner Carry Between Cones
13. 40 Double Unders/80 Single Unders
14. 15 Mountain Climbers (each foot)
15. 25 Jumping Jacks

Team with the MOST EGGS, WINS (a special prize)!!! 

Community Notes:
This is a FREE class for all members, friends and family.  All ages welcome.


W.O.D. 4.18.14

AMRAP in 7 Minutes
12 Lunges 65/95# bar racked on back (6R/6L)*
12 Push Press 65/95#

rest 1:00 minute

AMRAP in 7 Minutes
10 Toes to Bar
10 Snatches 65/95#

Coaches notes:
*The bar should be moved to the front rack before the Push Press is started. 
Advanced athletes can lunge with bars overhead and novice can lunge with no weight component.

Community notes:
Tomorrow is our Easter Egg hunt/WOD at the 9:00 and 10:00AM.  This is a FREE class for members and friends. All ages are welcome.

On CrossFit and Risk by Julie Foucher

"It is during our darkest moments that we must focus to see the light."
-Aristotle Onassis


W.O.D. 4.17.14

CrossFit KoP will be starting a NEW Boot Camp...who's in? 
It begins on 4/28 with Aimee...come prepared for the unknown and unknowable.  Members and non-members are all welcome.

1-10-1-20-1-30 reps

*Record weight used at each set and total.

Cash out:
Max set of strung Double Unders

Community Notes:
For the Endurance Track Workout Thursday 4/17 we will be doing a baseline early season 1 Mile Time Trial at 5:30pm. Come out and see how fast you can run a mile on the track, and then afterwards we complete a few sprint intervals in to complete the workout. The weather will be perfect... supposedly 60 and sunny, with little wind. The purpose is to see what you can run a controlled mile in, and also to re-test in another 6 weeks if you choose. Sign up in Mindbody and meet Coach Pappas at the Track!

“Every strike brings me closer to the next home run.” 
― Babe Ruth

Today's Photos:

 Results from 6/7am
 4:30 results
Welcome to Jill---First Class!


W.O.D. 4.16.14

 New gear at the CrossFit KoP store!

Partner Madness:
Athletes will alternate back and forth for repetitions, the same amount of reps do not have to be completed by each athlete but they must switch each time the bar or ball is set down.

4 Minutes of Medball cleans (14/20#)
4 Minutes of Sumo Deadlift High Pulls (55/75#)
4 Minutes of Overhead Squats (55/75#)
3 Minutes of Medball cleans (14/20#)
3 Minutes of Sumo Deadlift High Pulls (55/75#)
3 Minutes of Overhead Squats (55/75#)
2 Minutes of Medball cleans (14/20#)
2 Minutes of Sumo Deadlift High Pulls (55/75#)
2 Minutes of Overhead Squats (55/75#)

...directly into...

Total time to complete 60 calories on the Row as a team

Coaches Notes:
The scores will be recorded as this:
total reps and row time (i.e. MBC-200, SDLHP-300, OHS-150, 2:30)
Teams of 2 or 3 are preferred based on level and ability of the athletes. 

Community Notes:
On Saturday (4/19) at 9:00 and 10:00AM CrossFit KoP is hosting a FREE class and it is open to everyone...Friends and Family too.  It will be a special version of CrossFit---the Easter Edition, Kids are welcome and encouraged to workout with their parents...but don't be fooled it will be a great workout for EVERYONE.

We will be CLOSED for Easter on 4/20.

"We are judged by what we finish, not by what we start."
-Harvey Mckay