3.31.2018

April Check in for Charity








Each month we choose a charity and ask you to check in on social media using our hashtags for the month. For each check in we donate .10 to the charity of the month.

Our April check in for charity will help one of our own, Kyle Bryant and The Friedreich’s Ataxia Research Alliance (FARA). FARA is an organization dedicated to the pursuit of scientific research leading to treatments and a cure for Friedreich’s ataxia.

Friedreich's ataxia (also called FA or FRDA) is a rare inherited disease that causes nervous system damage and movement problems. It usually begins in childhood and leads to impaired muscle coordination (ataxia) that worsens over time.  In Friedreich’s ataxia the spinal cord and peripheral nerves degenerate, becoming thinner. The cerebellum, part of the brain that coordinates balance and movement, also degenerates to a lesser extent. This damage results in awkward, unsteady movements and impaired sensory functions. The disorder also causes problems in the heart and spine, and some people with the condition develop diabetes. The disorder does not affect thinking and reasoning abilities (cognitive functions). Friedreich’s ataxia is caused by a defect (mutation) in a gene labeled FXN. The disorder is recessive, meaning it occurs only in someone who inherits two defective copies of the gene, one from each parent. Although rare, Friedreich’s ataxia is the most common form of hereditary ataxia, affecting about 1 in every 50,000 people in the United States. Both male and female children can inherit the disorder.

When you are at the gym this month check in on social media and use the hash tags #checkinforcharity and #rideallnight to add 10 cents to our donation! 

On Friday, April 20th we will be hosting a special workout (5:30 PM) (suggested donation $20) and screening of The Ataxian (6:30 PM) which will both benefit FARA.

Following the workout and screening there will be a Q & A with Kyle Bryant.

"The Ataxian" is a documentary which follows Kyle Bryant and a team of friends as they attempt the most grueling bicycle race in the world, The Race Across America (RAAM). The feature-length movie, "The Ataxian," spotlights a man whose will and determination carry him and his teammates across a continent under almost impossible conditions-an act that sparks others to take action in their own lives.

The 5:30 PM workout will be scalable to athletes of all levels and abilities. Screening tickets are available for a suggested minimum donation of $20 to the Friedreich's Ataxia Research Alliance (FARA), although any amount is welcome.

Please help FARA continue the urgent pace of research to treatments and a cure for FA. If you are coming just for the screening, the film will start at 6:30 p.m. (Run time is 1:20.)


REGISTER HERE

CLICK HERE for the Ataxian trailer.


Thank you for your check-ins for March for Shannon!!!

April Athlete of the Month

                       


     Congratulations Donna!

Hometown: Avalon, New Jersey

Current Location: King of Prussia, PA

Age: 30 Occupation: Expanded Functions Dental Assistant 

College: Harcum College and Temple

How long have you been a CrossFitter? 1 year 6 months (Hit my year mark at CFKOP January!)

Did you ever play sports? Since about 5 I've played T-ball/Softball. I continued Softball through High school as a pitcher and played basketball for fun in between seasons.

Got some cool (or uncool) hobbies you'd like to share? Well, I'm a great napper, and when awake from that I enjoy hanging with my family at the beach.

What has been your biggest achievement at CrossFit in the whole 2017 year? Whenever I think of this question it takes me back to King and Queen and actually finishing the first RX WOD of 21-15-9 thrusters, box jumps, and a 400m run with 36 seconds left for the time cap. I honestly never thought I could finish that. I can thank my judge Aimee for not giving me a second during that WOD to let me stop and think of how I was slowly dying. :)

What skill are you planning on working on as the new year 2018 is here? Probably HSPU. They have been on my mind a lot lately.

Goals for the rest of this year? Well first off, to have my baby in July :) , also want to keep working on my Dubs. Its a skill I am frustrated struggling with, but I feel like I'm improving every time they are in a WOD. Also to keep hitting some PRs, pregnancy isn't an excuse to start dropping numbers or skills. :)

What's your favorite WOD? Gwen :)

How about your favorite food/snacks? Probably some good Ribs followed by Handel's Ice cream. And you can throw some reese cups in for breakfast too.

What is the craziest workout outside of CF you have ever done? Craziest not so much... but workout, I've done a handful of tough mudders and mud runs. Also, I did the Hot Chocolate 15k in Philadelphia last spring and finished with one of my fastest times (and the only training I did was showing up to crossfit) :)

What’s your least favorite WOD? Valentines Day Massacre, and for some reason I keep coming back every year.

Favorite lift/movement? Clean and Jerk

What’s your least favorite lift/movement? The dreaded snatch.

Whats your favorite piece of workout "gear"? Wrist Wraps/WODies

What do you say is your biggest improvement since starting CF? My Strength overall. Before crossfit I've always went to a basic gym, and ran on the treadmill and left. Every time leaving I just wanted to hit my head on a wall because it bored me so much. Adding strength training and other fun (and not so fun) cardio movements has had me hooked from day one to keep me coming back.

Who is your favorite coach? I honestly don't think I can pick a favorite. So many of the coaches have helped me improve and understand some sort of movement or lift so much better. Steph gave me my confidence back to kick back up on a wall, Keith helped me understand how to string hang power cleans faster during the Nasty girls WOD. Jason taught me I need to widen my legs more for sumo deadlifts to get the actual full effect.. of then not being able to pick the bar up after doing so, Rachel helped me get my first unassisted pull up, Jenna helped me with the jump pattern of my dubs one morning, Tim added a cash out after an (awful) WOD of a mile run for time, and it was my fastest mile yet. Jill helped me get one somewhat HSPU and is the one who has had me thinking of them ever since, Aimee has helped me overall with everything, Weight, Form, Confidence. She can gauge what I can do better then I can, and I couldn't be more grateful. Even coaches I haven't mentioned, they are all amazing, and all the coaches are always there to greet you with a smile whether it be 7am or 630p. That's how you know they all love where they are at, and what they do.

PR's to mention? Goals Reached? Nutrition highlights?.. I PRed my Deadlift at festivus, PRed my Sumo Deadlift 25 weeks pregnant, and so happy I signed up for the 18 open to be part of and witness such an amazing community come together.

W.O.D. 4.1.18


CrossFit King of Prussia will be CLOSED for Easter!

We will resume our normal schedule tomorrow (4/2)

3.30.2018

W.O.D. 3.31.18


Join us TODAY for a FREE Friends and Family CrossFit workout at 9 and 10 AM!

Join us at 11:00 AM for a Special Yoga Class to restore post Open 2018.

We will be CLOSED on Easter Sunday.

With a partner:
AMRAP in 10 minutes
20 Burpees
40 Kettlebell Swings (35/53#)

AMRAP in 10 minutes
20 Box Jumps (20/24")
40 Air Squats

AMRAP in 10 minutes
200 Meter Run
40 Ab-Mat Sit-ups

Coaches Notes:
*rest 2 minutes between AMRAP's
*one athlete works at a time

Quote: 
"Education is for improving the lives of others and for leaving your community and world better than you found it." 
-Marian Wright Edelman

The Open 2018



Without a doubt in my mind this was the best OPEN yet.

Thank you to all the members of CrossFit KoP for the dedication!

Aimee and Cate finished in the Top 200 of their division and will be moving on to the Master's Qualifier! Congratulations Fristers!!

Thank you to Bryan Spring for these amazing spreadsheets and Ryan Samson for the photos!

Congratulations to the ORANGE TEAM!!!! Victory!!

Congrats to Mike Santivasci and Jenna Kenny for the winners of the spirit award!

CLICK HERE for the final spreadsheet and results.


18.5 Teams
1. Orange Team
2. Green Team
3. Black Ninjas
4. Blue Barracudas
5. Purple Crush

18.5 Men
1. Andrew Mahle
2. Mike Remer
3. Angelo Kelly
4. Rich Andrews
5. Justin Campanelli

18.5 Women
1. Aimee Lyons
2. Jill Archibald
3. Pam Gulotta
4. Laura Altimari
5. Dana Dilullo

Overall Team
1. Orange Team
2. Green Team
3. Blue Barracudas
4. Black Ninjas
5. Purple Crush

Overall Men
1. Andrew Mahle
2. Justin Campanelli
3. Jeff Paul Jr
4. Mike Remer
5. Rich Andrews

Overall Women
1. Aimee Lyons
2. Jill Archibald
3. Cate Kelly
4. Pam Gulotta
5. Laura Altimari

3.29.2018

W.O.D. 3.30.18


Join us TOMORROW for a FREE Friends and Family CrossFit workout at 9 and 10 AM!

Join us at 11 AM for a Special Yoga Class to restore post Open 2018.

We will be CLOSED on Easter Sunday.






For time:
21-18-15-12-9-6-3
Power Clean (95/135#)
Pull-up

Cash out:
...following the workout take 10 Minutes to work up to a Heavy Power Clean

Quote: 
"I realized if you can change a classroom, you can change a community, and if you change enough communities you can change the world." Erin Gruwell

3.28.2018

W.O.D. 3.29.18

Girls on Girls VIII Throwdown---Saturday May 19th--Sign up soon, spots are limited.
CLICK HERE to register today! 

 Girls on Girls VIII is a fitness throwdown featuring reinterpretations of classic ‘Girl’ workouts like ‘Fran’, ‘Diane’ and ‘Helen’. The competition will feature three workouts and all will be performed as partners. Requiring equal parts lungs and strength, this competition will test the fittest females!












TEST DAY- RECORD RESULTS

"Fight Gone Bad!" 
Three rounds of: 
Wall-ball, 14/20 pound ball, 9/10 ft target (Reps) 
Sumo deadlift high-pull, 55/75 pounds (Reps) 
Box Jump, 20" box (Reps) 
Push-press, 55/75 pounds (Reps) 
Row (Calories) 

 In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

 Quote: 
The good we secure for ourselves is precarious and uncertain until it is secured for all of us and incorporated into our common life.
 -- Jane Addams

3.27.2018

W.O.D. 3.28.18

Tell a friend today!

We have a 9:30 AM On-Ramp for beginners starting on 4/3. 
There is FREE babysitting available.

3 Rounds for time of:
400 Meter Run
15 Back Squats (135/205#)
20 Ring Dips

Quote:
"Every successful individual knows that his or her achievement depends on a community of persons working together." 
-Paul Ryan

3.26.2018

W.O.D. 3.27.18

Dust off your running shoes, spring is here and CrossFit Endurance is back!

It begins on April 19th at 6:00PM and runs each Thursday at the Upper Merion Track with Coach Tim through the fall.

TEST DAY- RECORD RESULTS
Sumo-Deadlift 3 RM

Skill TEST
1:00 Minute Max Calories Air Bike

Quote:
Men exist for the sake of one another. Teach them then or bear with them. 
-- Marcus Aurelius Antoninus

Photos:







3.25.2018

W.O.D. 3.26.18




















Join us on Saturday (3/31) for a FREE Friends and Family CrossFit workout at 9 and 10 AM...and then, please stay for a Special Yoga Class at 11:00 AM  to restore your body post Open 2018.

4 Rounds for time of:
50 Double Unders
25 GHD Sit-ups
15 Hip Extensions
15 Pistols (One-legged) Squats

Quote:
"The greatness of a community is most accurately measured by the compassionate actions of its members."
-Coretta Scott King

3.24.2018

W.O.D. 3.25.18

 More from 18.5
 





















For Time: 
100 Wallballs (14/20# to 9/10ft)
100 KettleBell Swings (35/53#)
1000m Row

Quote:
"Our virtues and our failings are inseparable, like force and matter. When they separate, man is no more." 
-Nikola Tesla