W.O.D. 7.26.17


Power Snatch (75/115#)
Calorie Row

Community Notes:
Don't forget to save the date for our next two FREE summer Saturdays!
August 5th and 19th...bring a friend for FREE.

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


W.O.D. 7.25.17

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46. 

"The Seven"
 Seven rounds for time of: 
7 Handstand push-ups 
7 Thrusters (95/135#)
7 Knees to elbows 
7 Deadlifts (165/245#) 
7 Burpees 
7 Kettlebell swings, (53/70#)
7 Pull-ups

(CLICK HERE) to compare to 1.5.17)
  (CLICK HERE) to compare to 4.21.17)

“Hard work beats talent when talent doesn’t work hard.”
– Tim Notke



W.O.D. 7.24.17

3 Rounds for time of:
20 Wallballs (14/20 to 10/11ft)
10 Hang Power Cleans (110/165#)
5 Rope Climbs (15ft)

“You Are Never Too Old To Set Another Goal Or To Dream A New Dream.”- C.S. Lewis

Daily Photos:

Olympic Lifting

The Bridgeport Barbell Club Classic will be going on all weekend (7/29 and 7/30)  in our main gym (regular classes in the Annex). This is an Olympic lifting competition where the athletes get 3 attempts at a 1RM Snatch and 3 attempts at a 1 RM Clean and Jerk. The following athletes will compete this weekend on home soil. 
Dan C
Chris S
Dave N
Noah, Becca and Grace Andrews

While these savages are lifting at home; Rachel, Michal and Aimee will be lifting in Miami on a National level at the 2017 American Open Series II. This will also be the same test; 3 chances for a 1RM Snatch and and 3 chances for a 1 RM Clean and Jerk.
The Top 3 overall in each Weight Category will qualify for the American Open Finals.

If you are in the gym this week and see these athletes please make sure to wish them GOOD LUCK!


W.O.D. 7.23.17

Push Jerk

Cash out:
For time:
20 Push Jerks (95/135#)
20 Burpees
20 Box Jumps 20/24"
20 Kettlebell Swings 35/53#

“The Man Who Has Confidence In Himself Gains The Confidence Of Others.”
- Hasidic Proverb


W.O.D. 7.22.17

Congratulations to all the participants of the 2017 King and Queen of Prussia. 
Congratulations to our Newest King and Queen, Andrew and Holly!
And to our spirt of the games award, Jen!!!
She kept us all safe from the neighbors and was super motivating to all the athletes competing!

And Congratulations to our Court!
and our coaches....

Finally, the event that all of you have been waiting for! The day has arrived and it is time to crown our newest King and Queen. 

CLICK HERE to view the results of the competition. 

 This is by far, the most exciting event that is held each year and Jason, myself and the coaches could not be more excited. The King and Queen of Prussia will give many an opportunity to compete for the first time, it will give others a chance to see where they stack up, it will push all athletes to a new level, it will provide an atmosphere or camaraderie and friendship that defines what CrossFit King of Prussia is all about. If you are not competing, we strongly encourage you to stop by and cheer on your friends and support them during the day. 

 At the end of the event, we will celebrate in true CrossFit fashion with a "stink and drink" and catered lunch. Please feel free to bring some pot-luck fare and drinks too! See you there! 

 There is NO regular class today only the competition, regular class resumes on Sunday. 

Timeline: Arrive: 8:15AM- Registration begins 
Announcements: 8:40 AM Standards and details of the day 
WOD: 9:00AM - First heat begins 
Event End: 3:15 PM -...Estimated

“Knowing Is Not Enough; We Must Apply. Wishing Is Not Enough; We Must Do.”
- Johann Wolfgang Von Goethe


W.O.D. 7.21.17

Teams of 2, one athlete working at at time:
6 rounds for time of: 
24 air squats 
24 push-ups 
24 walking-lunge steps 
Run 400 meters

*athletes will run the 400 Meters together

'The wound is the place where the light enters you.' -- Rumi


W.O.D. 7.20.17

 "I just came  for the photos"
"I love buffalo chicken"
 Thanks for dropping in Chris!

for time:
50 Calories Row
50 Calories Air Bike
50 Burpee Box Jump Overs (20/24")
50 Double Unders

'The risk of a wrong decision is preferable to the terror of indecision.'
 -- Maimonides


W.O.D. 7.19.17

All for time:
1 Mile Run 
Shoulder to Overhead (105/155#)
Chest to Bar Pull-ups

(Time cap 20:00)

"Motivation is what gets you started. Habit is what keeps you going."
 -- Jim Ryun


W.O.D. 7.18.17


5 RM Back Squat

 Then, take 70% of your 5 RM and do one minute for max back squat reps!

 Cash out: 
AMRAP in 7
10 Thrusters (75/115#)
15 Alternating Dumbbell Snatch (35/50#)

  CLICK HERE to compare to (1.3.17)
  CLICK HERE to compare to 4.5.17)

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

"Courage is resistance to fear, mastery of fear -- not absence of fear." 
-- Mark Twain

2017 King and Queen of Prussia Workouts

The Heats

Workout 1: Comfortably Numb
For time: 21-15-9 of Thrusters and Box Jumps with a 400m run after each round. 
The weight for the thruster is 95# for men and 65# for ladies.  The height of the box is 24” for men and 20” for ladies. 
This workout has a 15 minute time cap.

Workout 2: Survivor
Clean ladder (squat or power)
During this workout, athletes will have 10 seconds to transition to the bar followed by 20 seconds to successfully perform the lift which ends with the athlete standing, fully extended at the hip and knee. 
The ladies will rotate through 10 bars (55-75-95-105-115-135-155-175-185-200)
The men will also rotate through 10 bars (75-95-115-135-155-185-205-225-245-265)

Workout 3: What goes up…
AMRAP:  2 rounds with 1 minute rotations of (pull-ups, kettlebell swings, bar-facing burpees over the bar, deadlifts)
The weight for the American kettlebell swing is 53# for men and 35# for ladies. 
The weight for the deadlift is 135# for men and 95# for ladies. 

Floater: Upsy-Daisy
AMRAP in 4 minutes of ground to over shoulder sandbag throws
The weight for the men’s sandbag is 75#

The weight for the ladies sandbag is 35#