6.21.2017

W.O.D. 6.22.17

TEST DAY- RECORD RESULTS

"Nasty Girls" 
3 rounds for time of:
50 Air Squats
7 Muscle-ups (RING)
10 Hang power cleans (95/135#)

CLICK HERE to compare to (3.13.17)

Quote: 
“Success is not the key to happiness. Happiness is the key to success."
-Albert Schweitzer

6.20.2017

W.O.D. 6.21.17

AMRAP in 20 Minutes:
5 Pull-ups
10 Box Jumps (20/24#)
15 Calorie Row
20 Kettlebell Swings (35/53#)

Quote: 
"It's not about being the best. It's about being better than you were yesterday."
-Stephanie Chapa

6.19.2017

W.O.D. 6.20.17

TEST DAY- RECORD RESULTS
1 RM Snatch

Cash out:
1:00 Low Plank Hold-->1:00 Hollow Body Hold -->1:00 Handstand Hold
:45 Low Plank Hold-->:45 Hollow Body Hold -->:45 Handstand Hold
:30 Low Plank Hold-->:30 Hollow Body Hold-->:30 Handstand Hold

(compare to 3.6.17)

Quote: 
 “Combine your natural ability with a mission to help people and you will have a rich, fulfilling life.”
-Bryan Krahn

6.18.2017

W.O.D. 6.19.17








3 Rounds for time of:
15 Toes to Bar
25 ft Front Rack Walking Lunge (35/55# Dumbbells)
50 Double Unders 
25 Push-ups

Quote:
“Motivation is what gets you started. Habit is what keeps you going.”
-Jim Ryan

6.17.2017

W.O.D. 6.18.17

Happy Father's Day to all the CrossFit KoP Dads out there!

Diane
21-15-9
Deadlift (155/225#)
Handstand Push-ups

Cash out/Cool down:
Row 1000 Meters

Quote: 
"A contented mind is the greatest blessing a man can enjoy in this world." 
-Joseph Addison

6.16.2017

W.O.D. 6.17.17


Bring a friend to try CrossFit King of Prussia this summer for FREE! 
Join us TODAY at 9am or 10am for our FIRST FREE Summer Saturday!

"Baseline X3" 
For time:
3 Rounds of:
500 Meter Row
40 Air Squats
30 Sit-ups 
20 Push-ups
10 Pull-ups

Quote:
"Some memories never leave your bones, like the salt in the sea; they become part of you and your carry them."



6.15.2017

W.O.D. 6.16.17


Bring a friend to try CrossFit King of Prussia this summer for FREE!
Join us tomorrow at 9am or 10am for our FIRST FREE Summer Saturday!

3 rounds for time of: 
20 Calorie Air Bike
20 Front squats (75/115#)
20 Push presses (75/115#)
20 GHD sit ups

Quote:
"Reading is to the mind what exercise is to the body." 
Joseph Addison

Photos:





6.14.2017

W.O.D. 6.15.17











Barbell Complex for MAX load

1 Power Clean + 1 Squat Clean + 1 Front Squat

*touch and go from the ground

Quote:
"Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity." 
-John F. Kennedy

6.13.2017

W.O.D. 6.14.17

For time: 
21 Thrusters (95/135#)
2 Legless Rope Climbs (15')
15 Thrusters (95/135#)
2 Legless Rope Climbs (15')
9 Thrusters (95/135#)
2 Legless Rope Climbs (15')

Coaches Notes:
If you cannot complete Legless rope climbs, scale using your legs and going to 20ft or 15 ft depending on level and ability. 

Community Notes:
Join us tonight for Mobility with Shawna upstairs in the Annex at 5:30PM.

Quote:
"The purpose of training is to tighten up the slack, toughen the body, and polish the spirit."
-Morihei Ueshiba

6.12.2017

W.O.D. 6.13.17


Bring a friend to try CrossFit King of Prussia this summer for FREE!
Join us on SATURDAY 6/17 at 9am or 10am for our FIRST FREE Summer Saturday!

AMRAP in 25 Minutes:
400 Meter Run
5 Wall Ascents (6/8ft)
5 Clean and Jerks (155/225#)

Quote:
"Reading is to the mind what exercise is to the body." 
Joseph Addison

Photos:






6.11.2017

W.O.D. 6.12.17





TEST DAY-RECORD RESULTS
30 Bar MU for time

compare to (3.21.17)


Cash out:
50 Kettlebell Swings (35/53#)
40 Wallballs (14/20# to 9/10ft)
30 Box Jumps (20/24")
20 Push-ups
10 Chest to Bar Pull-ups
(time cap 8:00 Minutes)

Quote: 
He who believes is strong; he who doubts is weak. Strong convictions precede great actions.” 
—Louisa May Alcott

6.10.2017

W.O.D. 6.11.17

Double Grace 
for time:
60 Clean and Jerks 95/135#

Community Notes:
All classes today will be held in the Annex (110C DeKalb) please meet and park there.

Quote: 
“I like criticism. It makes you strong.” 
—LeBron James

6.09.2017

W.O.D. 6.10.17

Front Squat
2-2-2-2-2-2

Bench Press
2-2-2-2-2-2

Community Notes:
All classes today will be held in the Annex (110C DeKalb) please meet and park there.

Quote: 
“A truly strong person does not need the approval of others any more than a lion needs the approval of sheep.” 
—Vernon Howard

6.08.2017

W.O.D. 6.9.17

TEST DAY- RECORD RESULTS

Randy
55/75 pound Power snatch, 75 reps for time.


Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

CLICK HERE to compare to 3.12.17

Community Notes:
Don't forget about our Friday 5:15 AM class today, and every Monday, Wednesday and Friday!

Quote: 
“There are two ways of exerting one’s strength: one is pushing down, the other is pulling up.” —Booker T. Washington

6.07.2017

W.O.D. 6.8.17

All for time:
100 Double Unders
then:
21-15-9-6-3
Hang Power Cleans (75/115#)
Chest to Bar Pull-up
then:
100 Double Unders

Quote: 
“All the adversity I’ve had in my life, all my troubles and obstacles, have strengthened me.... You may not realize it when it happens, but a kick in the teeth may be the best thing in the world for you.” —Walt Disney

6.06.2017

W.O.D. 6.7.17

TEST DAY- RECORD RESULTS
3 RM Deadlift

Skill Work
15 Ring Muscle ups

CLICK HERE to compare to (3.27.17)

Quote: 
“The world breaks everyone, and afterward, some are strong at the broken places.” 
—Ernest Hemingway

6.05.2017

W.O.D. 6.6.17





5 rounds for reps of: 
1 minute of 55/75-lb. sumo deadlift high pulls 
1 minute of 55/75-lb push presses 
1 minute of rowing 

 Rest 1 minute

Score is total reps from all rounds

Quote: 
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” 
—Arnold Schwarzenegger

6.04.2017

W.O.D. 6.5.17








For time:
40 Calories Assault Bike
30 Box Jump Overs (24/30")
20 Sandbag Ground to Over the Shoulder
(sandbag weight = your choice, challenge yourself, record weights used)

Community Notes:
The King and Queen of Prussia will be held on July 22nd.  This is our Annual "members only" competition to find out 'King and Queen' of Prussia! Everyone is welcome, the workouts are scalable no matter of level and ability. SIGN UP at the BOX!

Quote: 
Life is filled with highs and lows—valleys and peaks that will test your resilience, that will push you to overcome challenges—and the lessons you’ll learn on your way to the top will only make you stronger, better.

6.03.2017

W.O.D. 6.4.17

Push Press
3-3-3-3-3

Cash out:
AMRAP in 7 Minutes
30 Double Unders
25 Feet Handstand Walk

Coaches Notes:
(*Modify and scale the Hanstand walk by attempting to walk towards the wall (x3), or with shoulder taps (10 Alternating L/R), or holding a static position on the wall (25 seconds).)

Community Notes:
OPEN GYM - FREE for members today from 11:00 AM- 1:00 PM.
Please join us at the Tap House at 5PM for Marge's going away party!

Quote: 
Train yourself to let go of everything you fear to lose. 
 -Joe Duncan

6.02.2017

W.O.D. 6.3.17


4 Rounds for time of:
10 Power Snatches (95/135#)
20 Toes to Bar
400 meter Run

Community Notes:
OPEN GYM - FREE for members tomorrow 6/4 from 11:00 AM- 1:00 PM.
Please join us at the Tap House from 5-7PM also on 6/4 for Marge's going away party!

Quote:
I didn't make all those sacrifices and take all those risks just to stay where I am and stay the same. 
-Joe Duncan

Congratulations to our BINGO winners


Congratulations to our BINGO winners! 

Kevin Hain - Unlimited Month of Membership 
Jill Hilliard - $25 at United Mettle 
Mary Hain - $50 Credit to CrossFit KOP 
Alona - 1 (60 minute) Personal Training Session 
Danielle Gambone - One CrossFit KoP t-shirt or tank

6.01.2017

CHECK IN FOR CHARITY

Thank you for all your check-in's for the Month of May; There were 312 "check-in's". We will donate $32.10 to the Pet Adoption and Lifecare Society.




Our June check in for charity is "Women Against Abuse".



Women Against Abuse, a 501(c)3 nonprofit agency, is Philadelphia’s leading domestic violence advocate and service provider and among the largest domestic violence agencies in the country.

 Everytime you visit the gym in June check in on social media and use the hashtags #voicesagainstviolance and #checkinforcharity and #cfkop

CLICK HERE for more information about the charity.