9.22.2019

W.O.D. 9.23.19

OPEN workout 14.4
AMRAP 14:
60 Calorie Row
50 Toes-to-Bar
40 Walball Shot 14/20#)
30 Power Cleans (95/135#)
20 Ring Muscle-ups


Quote: 
"If we all did the things we are capable of doing, we would literally astound ourselves." 
 -Thomas Alva Edison

9.21.2019

W.O.D. 9.22.19

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

Cash out:
Annie
50/40/30/20/10
Double Unders
Sit-ups

Quote: 
"Our environment, the world in which we live and work, is a mirror of our attitudes and expectations." 
- Earl Nightingale

9.20.2019

W.O.D. 9.21.19

3 Rounds for time of:
500 Meter Row
21 Kettlebell Swings (53/70#)
12 Bar Muscle Ups

Quote: 
"We are what our thoughts have made us; so take care about what you think. Words are secondary. Thoughts live; they travel far." 
- Swami Vivekananda

9.19.2019

W.O.D. 9.20.19

Deadlift 
1-10-1-20-1-30 reps 

 Record total load (add up all six barbell loads)

Quote: 
"Learn from yesterday, live for today, hope for tomorrow. The important thing is not to stop questioning." 
- Albert Einstein

9.18.2019

W.O.D. 9.19.19

12 Rounds for time of:
9 Wallballs (14/20# to 9/10 ft)
1 Snatch (use 75-85% of your 1 RM)

*record total time and weight used

Endurance Note:
There will be NO endurance class today.
The last endurance class will be rescheduled to next week.

Quote: 
"Choosing to be positive and having a grateful attitude is going to determine how you're going to live your life." 
- Joel Osteen

9.17.2019

W.O.D. 9.18.19



TEST DAY- RECORD RESULTS

"Angie" 
 For time: 
100 Pull-ups 
100 Push-ups 
100 Sit-ups 
100 Squats

CLICK HERE to compare to 3.13.19
CLICK HERE to compare to 6.25.19

Community Note:
BRING A FRIEND TONIGHT FOR OUR "ON-RAMP" program for beginners!!
For ONLY $75, they will receive 6 personalized classes and full month of unlimited membership as well as an Inbody scan.
Wednesday and Friday at 5:30pm.

Can't make those times? Contact us for other options
crossfitkop@gmail.com

Quote: 
“You must not only aim right, but draw the bow with all your might.” 
– Henry David Thoreau

9.16.2019

W.O.D. 9.17.19






5 Rounds for time of:
20/15 Calorie Air Bike
50 Feet Handstand Walk
9 Sandbag ground to over the shoulder (100/150#)

Quote: 
“Keep steadily before you the fact that all true success depends at last upon yourself.”
– Theodore T. Hunger

9.15.2019

W.O.D. 9.16.19








7 Rounds:
On a 2:00 Clock
Run 200 Meters
5 Unbroken Power Cleans
REST 1:00 between rounds

*must be unbroken
*record load(s) used

Community Note:
We are hosting our next "ON-RAMP" program for beginners!!
Tell a friend today---begins THIS Wednesday Sept 18th at 5:30 PM
For ONLY $75, they will receive 6 personalized classes and full month of unlimited membership as well as an Inbody scan.

Quote: 
“Believe and act as if it were impossible to fail.” 
– Charles Kettering

Youth Programs at CrossFit King of Prussia




YOUTH STRENGTH and WEIGHT LIFTING
On going- Monday/Thursday 4:30pm Strength and Weightlifting class for 5th- 12th graders

ELEMENTARY LIFTERS Starts Tuesday, October Oct 1st at 5:30pm. This is a 8 week introduction to the Barbell for 3rd-6th graders.

SPORTS PERFORMANCE CLINIC Starts Tuesday, October 1st at 6:30pm. This is a 8 week program for 7th through 12th graders to prep for winter sports by building full body strength, stability and power.

The Open 2020


What is the OPEN??
How do I participate in the CrossFit Open??

What?
The Open is 5 weeks of workouts programmed by CrossFit HQ.  EVERYONE around the world will participate in these workouts. This is the beginning of the qualifying process for the CrossFit Games, but the coolest part is you don't need to have intentions of competing against the fittest, the fun lies in competing at your own gym against your friends and then "leader boarding" to compare scores to friends from other gyms and your favorite athletes.

When?
The Open will run from October 10th- November 11th
20.1: October 10th- 14th
20.2: October 17th- 21st
20.3: October 24th- 28th
20.4: October 31st- November 4th
20.5 November 7th- 11th

During these 5 weeks, the workouts will be announced on Thursday evening's live at games.crossfit.com. Following the announcement, CrossFit King of Prussia will program these workouts on Friday for ALL classes. Each Friday evening we will host a "social" throw-down and we will have open heats from 4:30-7:30PM where athletes can come together to watch, support your friends and/or do the Open workouts. Since 2011 the Open has been hosted in this manner and it has been an amazing community event at CFKoP. If you cannot make it on Friday, you can re-do it on Saturday or Sunday at 11:00AM or at any coordinated time with a coach.

Why?
 We have heard several people asking why they should compete in the Open when they do not have a chance of getting to Regionals. There are a variety of answers to this question but we will only post a few here

1) Many of us competed in something at some point in our lives.
 The Open is a chance to relive that excitement. Just as many of us pay to play in some recreational league, many that enjoy CrossFit pay to play in the Open.

2) During the Open, the sky is the limit in regards to what you can accomplish. We have seen time and time again someone get their first toes to bar, chest to bar pull-up or something else. The Open simply elevates your game to achieve things that you may have thought were not possible yet.

3) The intensity at the gym during the Open night is second to none. Seeing people come out to support others and push others to beat their own time is what this community is all about and the Open epitomizes that.

4) Participating in the Open enables you to compare yourself to others around the world. Are you the fittest John Smith in the world? How many people did you beat in your age bracket? Did you beat anyone in another age bracket? There is a lot that you can learn about yourself.

5) And most importantly, it is fun. Regardless of where you think you will finish, you will strive to do your best, you will want to beat someone you know, you will get butterflies in your stomach all over again and when all is said and done, you will grab a cold one, be thankful that it is over and then cheer on your friends to realize their full potential.

Can anyone do the Open?
YES! The Open offers two versions of each workout, scaled and Rx'd. The scaled option makes the event all-inclusive. All athletes can compare their results to others worldwide, regionally, by age or within their own gyms.

How?
An official CrossFit Games app is available which will focus on your own personal performance in the Open. At CrossFit KOP we will draft teams and compete internally as teams (and individuals will be tracked). Every Friday night we will unify and the community will come together to compete and workout.

Register for the Open HERE and click register for the open- fill out info - once finished, go to your name at the top right and click the down arrow -click "your dashboard" - add your team (CrossFit King of Prussia) This will allow the coaches to see who is registered and planning on participating so we can draft the teams!

9.14.2019

W.O.D. 9.15.19

For time:
100 Box Jumps (20/24")
100 Wallballs (14/20# to 9/10 ft)
100 Kettlebell Snatch (35/53#) (alternate 5 per side)
100 Slamballs (15/30#)

Athletes can partition reps (and order) as needed to complete the work.

Community Notes:
All CLASSES TODAY will be held in the Annex (110C Dekalb St), please meet and park there.

Quote: 
“Challenges are what make life interesting and overcoming them is what makes life meaningful.” 
– Joshua J. Marine

9.13.2019

W.O.D. 9.14.19

AMRAP in 20 minutes: 
Partner 1: 
Run 200m 

 Partner 2: 
AMRAP: 
5 Deadlift (125/185#) 
5 Back Squat (125/185#) 
5 Burpee Over Bar 

 *When Partner 1 is done running, Partner 2 must stop and both partners will rotate
*continue the AMRAP where your partner left off
*Score is total Rounds and Reps

Community Notes:
All CLASSES TODAY and tomorrow will be held in the Annex (110C Dekalb St), please meet and park there.


Quote: 

“Limitations live only in our minds. But if we use our imaginations, our possibilities become limitless.” 
– Jamie Paolinetti

9.12.2019

KOP Barbell at the American Open Series 3


KOP Barbell will be traveling with 10 athletes, coaches, and friends down to Daytona Beach this weekend to compete in the American Open Series 3.

This is the first level of National weightlifting meets; all athletes had to achieve a qualifying total at a previous meet to compete.

Below is a link to all platform live feeds, as well as dates/times that each athlete will be competing. Good luck and white lights to all athletes! 

Link to watch live: https://www.teamusa.org/USA-Weightlifting/live

Friday
Bryan Spring @ 10a on the RED platform
Michal Komemi @ 12p on the WHITE platform
Sydney Hilliard @ 2p on the WHITE platform
Jenna Kenny @ 4p on the BLUE platform

Saturday
Mark Powell @ 6p on the STRIPES platform
Jeff Paul Jr @ 6p on the RED platform Esra Belazi @ 8p on the STRIPES platform

Sunday
Kris Kennedy @ 10a on the BLUE platform
Tia Billett @ 4p on the STARS platform
Rachel Spring @ 8p on the WHITE platform

W.O.D. 9.13.19











We are hosting our next "ON-RAMP" program for beginners!!
Tell a friend today---begins Wednesday Sept 18th...ONLY $75

For time:
50 Double Unders
5 Legless Rope Climbs (15ft)
10 Paralette Handstand Push-ups (4/7"deficit)
40 Double Unders
4 Legless Rope Climbs (15ft)
8 Paralette Handstand Push-ups (4/7"deficit)
30 Double Unders
3 Legless Rope Climbs (15ft)
6 Paralette Handstand Push-ups (4/7"deficit)
20 Double Unders
2 Legless Rope Climbs (15ft)
4 Paralette Handstand Push-ups (4/7"deficit)
10 Double Unders
1 Legless Rope Climb (15ft)
2 Paralette Handstand Push-ups (4/7"deficit)

Cash out:
Happy Birthday Mike M--Max Peg Board Ascents!!!

Community Notes:
All weekend classes will be held in the Annex (110C Dekalb St), please meet and park there.

Quote: 
"One who gains strength by overcoming obstacles possesses the only strength which can overcome adversity." 
- Albert Schweitzer

9.11.2019

W.O.D. 9.12.19

















TEST DAY-RECORD RESULTS
For time:
"Grace"
30 Clean and Jerks (95/135#)

CLICK HERE to compare to 3.18.19
CLICK HERE to compare to 6.19.19

Cash out:
Your choice:
5-5-5-5-5
Strict Pull-up
Strict Ring dip
Strict Muscle up

Endurance Note:
CF Aerobic Capacity Endurance class will meet at 6pm at the Betzwood Trailhead of Valley Forge Park, for a trail run with short hill intervals. -Coach Tim

Community Notes:
All weekend classes will be held in the Annex (110C Dekalb St), please meet and park there.

Quote:
"Concern yourself more with accepting responsibility than with assigning blame. Let the possibilities inspire you more than the obstacles discourage you." 
- Ralph Marston

9.10.2019

W.O.D. 9.11.19








A 9.11. CFKoP original commemorative Team WOD
(teams of 2 athletes will work to complete the work load, one athlete working at a time)

Bear Crawl 500 feet total (down and back 5 times)
100 Step-ups (45#/25#) (20/24")
100 Sumo Deadlift High Pulls (75#/55#)
100 Step-ups (45#/25#) (20/24")
Bear Crawl 500 feet total (down and back 5 times)
Buddy Carry 200 Meters

This workout is intended to honor and remind us of the bravery that a firefighter or other hero may have demonstrated on that horrific day. The bear crawls remind us that we may not always be able to walk tall into any situation but that should not deter us from the end goal of helping someone in need. The step-ups remind us of the endless flights of stairs that many brave souls endured in order to help others in need. The sumo deadlift high-pulls remind us of the rubble that needed to be removed in order to save the life of a complete stranger. Finally, the buddy carry will remind us that we are all in this together and that life is the greatest of gifts and it is the only thing worth dying for.
We would like to thank every person that gave their life in service on 9-11-01 and every member of the armed services that continue to fight for our freedoms and safety to this day.
Words will never be enough! Thank you.

Past Results:
(compare to 9.11.18) or (compare to 9.11.17) or (compare to 9.11.16) or (compare to 9.11.15) or (compare to 9.11.14) or (compare to 9.11.13) or  (compare to 9.11.12) or (compare to 9.11.11) or  (compare to 9.11.10) or (compare to 9.11.09)


Quote:
"Time is passing. Yet, for the United States of America, there will be no forgetting September the 11th. We will remember every rescuer who died in honor. We will remember every family that lives in grief. We will remember the fire and ash, the last phone calls, the funerals of the children."
-President George W. Bush, November 11, 2001


UPCOMING KIDS PROGRAMS


 FREE KIDS DAY!
Sunday, October 20th- 2:30pm 
ALL Youth ages 3-17 are WELCOME and invited for fun, games and fitness!

BIG AND LITTLE WOD 
Friday, September 27th at 6:00pm 
A CrossFit Class designed for families, adults and children (ages 7-17) to do together.

CROSSIT TEENS SKILL SATURDAYS 
Saturday, October 12th AND 19th 11:30am 
Skill clinic and workout for teens with a focus on CrossFit gymnastics skills.

THANKSGIVING DAY AMAZING RACE 
Thursday, November 28th at 8:30am 
A team scavenger hunt race through the streets around CrossFit King of Prussia that families can do together (ages 7+)

HALLOWEEN WOD 
Saturday, November 3rd
Preschool (3-6yrs)-9:00am Kids (7-12yrs)-9:30am 
Halloween themed classes for preschool and kids!

CLICK HERE to sign up for some of these SPECIAL CLASSES!

9.09.2019

W.O.D. 9.10.19






TEST DAY- RECORD RESULTS
3 RM Back Squat

Cash out:
Use 60% of your 3 RM and complete as many reps as possible in 1:00 Minute. Record Results

SKILL TEST:
Max Calories Air Bike in 2:00 Minutes.

CLICK HERE to compare to 3.26.19
 CLICK HERE to compare to 6.18.19

Quote: 
"Choose to focus your time, energy and conversation around people who inspire you, support you and help you to grow you into your happiest, strongest, wisest self." 
- Karen Salmansohn