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
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.
(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...
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."
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!
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.”
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
EASTER EGG HUNT WOD:
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)!!!
This is a FREE class for all members, friends and family. All ages welcome.
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.
*Record weight used at each set and total.
Max set of strung Double Unders
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.”
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#)
Total time to complete 60 calories on the Row as a team
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.
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."
The thoughts and ideas expressed on this blog and the comments are just that (thoughts and ideas to spur conversation, debate and community). CrossFit KoP and the Coaches associated with it provide information that is of general nature and is provided for educational purposes only. None of the information or services provided by CrossFit King of Prussia is to be taken as medical or other health advice pertaining to any specific health or medical condition that maybe had. The information and services provided by are not a diagnosis, treatment plan, or recommendation for a particular course of action regarding health and is not intended to provide specific medical advice.
World Class Fitness in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.-Greg Glassman