5.25.2018

W.O.D. 5.26.18

Join Coach Aimee at 9am today for Bootcamp!



and...join us for a special 10AM CrossFit Class--It's time to break some records!

At 10 AM you will be able to choose your own adventure....You can pick any WOD, Strength, Skill or Challenge listed on the white board and go for one of the top three spots or just do it for fun!

Community Notes:
TODAY- Strength will be in the Annex from 9-11AM.

Join us tomorrow, Sunday 5/27 for a 9/10 AM FREE Friends and Family workout.
Join us on Monday 5/28 for Memorial Day Murph from 9-11 AM, there will be FREE babysitting.

Quote:
"We all have dreams. But in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline, and effort."
-Jesse Owens

5.24.2018

W.O.D. 5.25.18






3 Rounds for Time:
21 Calorie Row
15 Paralette Shoot Throughs
9 Wall Walk Ups

Community Note:
Join us tomorrow for Bootcamp at 9am with Coach Aimee!

Quote: 
"Focus on the journey, not the destination. Joy is found not in finishing an activity but in doing it." 
-Greg Anderson

5.23.2018

W.O.D. 5.24.18

Check out our special Memorial Day class schedule. 

TEST DAY- RECORD RESULTS










"Holleyman"
30 Rounds for time:
5 Wallballs (14#/20# to 9'/10')
3 Handstand Push-Ups
1 Power Clean (155/225#)

Click Here to compare to 2.8.18

Quote:
"I've learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel." 
– Maya Angelou

5.22.2018

W.O.D. 5.23.18





5 Rounds for Time:
50 Double Unders
30 Single Arm Kettlebell Snatch (35/53#)
30 Kettlebell Swings (35/53#)

Community Notes:
Join us for Boot Camp today, Wednesday, May 23rd at 4:30 PM and Saturday May 26th at 9:00AM.

Quotes:
“To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.” 
– Buddha

5.21.2018

W.O.D. 5.22.18






Front Squat
10-8-6-4-2-2-2

Skill:
L-sit Holds
(5 sets :30 seconds)

Community Notes:
Join us for Boot Camp on Wednesday May 23rd at 4:30 PM and Saturday May 26th at 9:00AM.

Quote:
“Greatness lies not in being strong, but in the right use of strength.” 
– Henry Ward Beecher

5.20.2018

W.O.D. 5.21.18





AMRAP in 20 minutes:
400m Run
10 Bar Muscle- Ups

Quote: 
 “I love the man that can smile in trouble, that can gather strength from distress, and grow brave by reflection.”
- Anonymous

5.19.2018

W.O.D. 5.20.18

"The Gingers"

For Time:
5-4-3-2-1
Clean and Jerks (135/185#)
*200m Double Kettlebell Farmer's Carry (35/53#) after each set

(there will be 5 farmers carries in all)

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

5.18.2018

W.O.D. 5.19.18

CROSSFIT KING OF PRUSSIA WILL BE CLOSED TODAY, May 19th for all regular classes.


 We will be hosting our 8th annual Girls on Girls Throwdown. 

There will be 38 teams (of two ladies) from across the tri-state area competing at CrossFit King of Prussia today, the event will run from 8:00 AM until 3:30 PM.

All the workouts are plays on the original benchmark ladies from crossfit.com.

Please drop in to support these amazing CFKoP ladies who will be putting it all out there and competing: 
Aimee and Cate
Pam and Dana
Theresa and Manisha
Steph Mc and Mariana
Lea W and Emily E
Jill Hilliard and Karen M
Alicia and Laura A

Regular classes will resume tomorrow: Sunday 5/20.





















5.17.2018

W.O.D. 5.18.18

TEST-DAY RECORD RESULTS








For Time:
"Baseline" x 3

Baseline: 
500m Row 
40 Air Squats 
30 Sit- Ups 
20 Push- Ups 
10 Pull- Ups

CLICK HERE to compare to 2.28.18

Community Notes:
Tomorrow there will be NO classes.
We are hosting the (all day) Girls on Girls competition.
Regular classes will resume on Sunday.

Please stop in to spectate and support the CFKoP ladies who will be competing:
Aimee and Cate 
Pam and Dana 
Theresa and Manisha 
Steph Mc and Mariana 
Lea W and Emily E 
Jill Hilliard and Karen M 
Dani A and Trish 
 Alicia and Laura A
Jen C

 Quote: 
“Greatness lies not in being strong, but in the right use of strength.” 
– Henry Ward Beecher