W.O.D. 6.1.14

Shoulder Press

For Time:
Run 200 meters
25 Knees to Elbows
75 Air Squats
25 Knees to Elbows
Run 200 meters

Community Notes:
Join us for OPEN GYM from 11-1PM today. FREE for members to work on a skill, missed wod or strength. 

“You know you're in love when you can't fall asleep because reality is finally better than your dreams.”
― Dr. Seuss


W.O.D. 5.31.14

30 Calorie Row
30 Box Jump Overs (20/24")
30 Deadlifts (120/185#)
30 WallBalls (14/20 to 9/10ft)
30 Ring Dips
30 WallBalls  (14/20 to 9/10ft)
30 Deadlifts (120/185#)
30 Box Jump Overs (20/24")
30 Calorie Row

Coaches Notes:
This is a modification of one of the Regionals workouts, scale as needed based on reps and or load.

Community Notes:
OPEN GYM will occur tomorrow 6/1 from 11AM-1PM. Free for members to work on a skill, strength or missed WOD. 

“Be yourself; everyone else is already taken.”
― Oscar Wilde


W.O.D. 5.30.14

Turkish Get Up
3-2-1 (right/left) 

(post heaviest load to Total WOD)

3 Rounds for time of:
15 Chest to Bar Pull-ups
25 Kettlebell swings (35/55#)
Run 400 meters

(post time to Total WOD)

Community Notes:
CrossFit Harmony is hosting a Girls on Girls competition this weekend, come to out cheer on some incredible ladies from around the tri-state area! Kop'ers representing are Jill C, Tracy, Andrea, Aimee and Cate.

"If you don't like something, change it. If you can't change it, change your attitude."
-Maya Angelou


W.O.D. 5.29.14

Step ups
and babies!

20 Minute AMRAP of:
400m Sled Pull 95/135
Then in the remaining time complete as many rounds of:
15 Dumbbell Step Ups (20/24)
10 Dumbbell Walking Lunge
5 Dumbell Shoulder to Overhead
(Use 35/55# Dumbbells)

(Post total rounds completed to Total WOD)

Community Notes:
Pull-up Clinic today at 5:30PM with Aimee. Free for members, $20 drop in for non-members.  This will be held in the Annex.

"I'm grateful for being here, for being able to think, for being able to see, for being able to taste, for appreciating love--for knowing that it exists in a world so rife with vulgarity, with brutality and violence, and yet love exists. I'm grateful to know that it exists." 
- Maya Angelou

What's Happening?

Thursday, May 29th @ 5:30PM Pull-up Clinic with Aimee - Free for members, $20 Non-members.

OPEN GYM Sunday, June 1st from 11-1PM.  Free to members to work on skill or strength or a missed wod.

*****Sign up for the King and Queen of Prussia**** we will get t-shirt sizes after sign ups are complete. So far 10 people are signed up...C'mon...there were over 10 of you who committed last night. We promise everyone can do. It's more about a fun community day for all!

Thursday, June 5th @ 5:30PM Handstand Clinic with Aimee - Free for members, $20 for Non-members.

Friday, June 6th @ 6:30PM, WOD and Wine for all the ladies at CrossFit KoP, friends are welcome. This is a FREE class..bring a bottle of wine and/or snack to share.

Thursday, June 12th @ 5:30PM Fundamentals of Nutrition with Aimee.  This is for new and old athletes.  FREE for members, $20 for non-members

Saturday, June 28th @ All day---King and Queen of Prussia, no regular classes! All are welcome.

The MONTH of June is bring a friend for FREE for Boot Camp (Monday 5:00PM or Tuesday 5:30PM) 


W.O.D. 5.28.14

10 Rounds of:
1 Minute Rowing
Rest 15 seconds
30 Seconds Shoulder Press (65/95)
Rest 15 Seconds

Score is total calories/reps

“A champion is someone who gets up when he can’t”
-Jack Dempsey
(he held the World HeavyWeight Boxing title from 1919-1926 and was known for his incredible style of never giving up throughout the entire fight.)


W.O.D. 5.27.14

Front Squat plus Jerk

Record highest weight to Total WOD.

AMRAP of Burpees in 3 Minutes
Rest 1 Minute
AMRAP of Burpees in 2 Minutes
Rest 1 Minute
AMRAP of Burpees in 1 Minutes

Record total number of burpees to Total WOD.

Happy Birthday Jason:
 Thanks for devoting so much of what you do to our community at CFKoP and our family (in addition to the million other hats you wear)! Enjoy the burpee cash out!

“Self-trust is the essence of heroism”
-Ralph Waldo Emerson


In CrossFit we define Gymnastics as the art of controlling your body.  Throughout classes at CrossFit King of Prussia we teach these body control movements like the pullup, pistol, muscle up and handstand (to name a few).  They help you become a better athlete and improve your balance and coordination. These basic gymnastics movements create muscular endurance, which is useful in sports and basic life activities.  We know there are some athletes in our gym who have been working hard to get the basic of the Pull-up and Handstand/Handstand Push-upAimee will be running two clinics to help you get better at these movements.

Thursday May 29th at 5:30PM - The Pull-up (all levels welcome).  If you are trying to get your first pull-up we can help and show you some assistance exercises to get you there quicker.  Are you trying to string Pull-ups together...we can help.  If you are trying to understand the butterfly pull-up...we can help.

Thursday June 5th at 5:30PM - The Handstand/Handstand Push-up (all levels welcome). Come to learn the fundamentals and how to kip when executing this movement.  We will be teaching a progression to get you more proficient and teach some assistance exercises to develop your technique.

Both of these clinics are FREE to members of CrossFit KoP and only $20 to non-members.


W.O.D. 5.26.14

For time complete the following:
1 Mile Run
25 Pullups
50 Push-ups
100 Air Squats
36 Deadlifts (105/155#)
27 Hang power clean (105/155#)
18 Push jerks (105/155#)
25 Pullups
50 Push-ups
100 Air Squats
800 Meter Run (backwards)

The above work can be completed in teams, partners or individually.  The exercises must be completed in the order listed but can be divided among the athletes however they see fit. One athlete works at a time (the runs can be completed together).

The above is a mash up of the following Hero WoD's:
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

The Hero WOD:
CrossFit has become “the training” program for our Military, Law Enforcement and Fire Fighters.

Since day one CrossFit has embraced our men and women in uniform and they have chosen to honor the Heroes who gave their lives to keep us and our country safe with "Hero WoDs". On this Memorial Day we will give back and honor a few of these Heroes at CrossFit King of Prussia.

The CrossFit Hero WODs are some of the most intense workout experiences that you could experience. They have been conceived and are intended to be performed with intense effort, in honor of our fallen Heroes. Don’t think to your self, I can’t do that or it looks to hard. Instead focus on what you can do, scale where needed, and think about the Hero that has given his all for our freedom. Honor these Hero’s with your best effort.

“True heroism is remarkably sober, very undramatic. It is not the urge to surpass all others at whatever cost, but the urge to serve others at whatever cost.”
- Arthur Ashe


W.O.D. 5.25.14

Take 20 Minutes to find your 1 RM Front Squat


EMOM for 8 minutes alternating:
15 Toes to Bar
15 WallBalls (14/20 to 9/10ft)

Community Notes:
Please join us for our Memorial Day WOD at 10 AM tomorrow!

"Winning is not a sometime thing; it's an all time thing. You don't win once in a while, you don't do things right once in a while......you do them right all the time. Winning is a habit. Unfortunately, so is losing."
- Vince Lombardi


W.O.D. 5.24.14

10 Rounds:
Each Round is a 3 min Round
Row 250
12 Burpees over the rower
Rest for the remaining time

Every round is all out!

The Case Against Anti-bacterial Soap

"Remember...there is always a little girl in the stands that wants to be just like you, don't disappoint her."
- Unknown


King and Queen of Prussia

It's that time again...our 5th Annual King and Queen of Prussia will be hosted on Saturday, June 28th.

The King and Queen of Prussia is hosted by all of your CrossFit KoP Coaches, it is an all day event from (8AM-4PM) for all non-coaching members of the gym. Athletes will compete in five workouts and when all the dust has settled, the top man and woman will be crowned the King and Queen of Prussia.

In addition to bragging rights for the year, the winners will have their names engraved on the trophy that is proudly displayed in the main lobby and their picture featured on the wall.

This year the WODs will emulate all of our specialty areas of the gym (CrossFit, Olympic Lifting, Endurance, Boot Camp and Mobility) and be carefully designed so that athletes of all levels can participate in the competition. Each workout will consist of fundamental movements that every member of the gym will be able to perform. Scaling is acceptable so please do not be intimidated; however if you choose to scale the WODs, you will be ineligible for winning the competition.

Click here to sign up NOW (We will need a head count for T-shirts by June 7th...don't delay)

We provide Free T-shirts, Free Beer, Free Food and Free FUN! This is our thank you to everyone for being part of our incredible community.

W.O.D. 5.23.14

Bench Press

5 Rounds for time:
7 Hang Power Cleans 95/135#
14 GHD Situps
14 GHD Hip Extensions

Post weight and time to Total WOD. 
Click here to learn more about total WOD.

Community Notes:

The Mid Atlantic Regional Competition is going on this weekend in VA.  If you can't make the trip to watch the action live make sure to check out games.crossfit.com for the footage. There are a few athletes from the gym going down to spectate on Saturday/Sunday...post to comments if you want to carpool.

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

W.O.D. and WINE

To the Ladies of CrossFit KoP...On Friday June 6th we will be hosting a WOD and WINE at 6:30PM. 

What exactly is this? 
A time to do a FUN workout with some awesome ladies and then socialize and drink some wine.  The WOD is optional if you prefer to just socialize after. 

What do we need to bring?
Just a bottle of wine, some snacks if you like and a great attitude! We will do some wine tasting and pick the best bottle.

Who can attend?
All CrossFit KoP ladies and any friends who would like to check out the gym.  This is a FREE class.

Memorial Day Monday

CrossFit has become “the training” program for our Military, Law Enforcement and Fire Fighters. 

Since day one CrossFit has embraced our men and women in uniform and they have chosen to honor the Heroes who gave their lives to keep us and our country safe.

These CrossFit Hero WODs are some of the most intense workout experiences that you could experience. They have been conceived and are intended to be performed with intense effort, in honor of our fallen Heroes. Don’t think to your self, I can’t do that or it looks to hard. Instead focus on what you can do, scale where needed, and think about the Hero that has given his all for our freedom. Honor these Hero’s with your best effort. 

On Memorial Day at CrossFit King of Prussia we will be honoring our men and women in uniform at 10AM on 5/26.  The workout will be a Hero WOD Mash up that can be performed in teams, pairs or solo. Friends and Family are welcome, this will be a FREE Wod. Specific WOD will be announced when you arrive....come prepared to work hard!

We will also host a "Social" and "Stink and Drink" after the WOD  to celebrate Jason's birthday!

There will be a STRENGTH class also at 11:30AM. 

See you all on Monday.


W.O.D. 5.22.14

Filthy Fifty
(complete the following for time)
50 Box jumps, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35/55#
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20/14 pound ball (to 9/10ft)
50 Burpees
50 Double unders

Coaches Notes:

There will be a 35 Minute CAP on this workout. Scale as needed in volume of reps, cut the repetitions down to the Dirty Thirty (30 of each exercise) or Tricky Twenty (20 of each exercise). The exercises must be completed in their entirety in the order written.

Community Notes:

Our schedule is set for a Memorial Day "hero" team WOD at 10AM.  Friends and Family are welcome.  Stink and Drink and party to follow.


"Nurture your minds with great thoughts. To believe in the heroic makes heroes."
Benjamin Disraeli


Congratulations CrossFit KoP Coaches Laura and Tim; they welcomed Miles Alexander into this world today, he weighed in at 6lbs 5 oz!
Mom, Baby and Dad are all doing great...We cannot wait to meet him, he's just perfect.


W.O.D. 5.21.14

Back Squat Ladder: 
Warm up to 80% of your Back Squat and use that weight for the following repetitions.

A set of 3, set of 2, and a set of 1.

Repeat four times.

Coaches Notes:
The working sets will look like this:

*Rack bar between each set and rest enough to recover and successfully lift next set. 

Cash out:
1000 Meter Row for time

“When your values are clear to you, making decisions becomes easier.” 
-Roy Disney 


W.O.D. 5.20.14

 All adults love Musical Med Balls!
Boot Camp--the Med Ball edition!
4 Rounds for total time:
5 Deadlifts (315/205#)
200 Meter Sprint
20 Kettlebell Swings (55/35#)
2 Minutes rest between rounds

Coaches Notes:
This should be a MAX effort!! The 2 minutes rest will be included into the total time.

“To accomplish great things, we must dream as well as act.”
― Anatole France