10.29.2020

W.O.D. 10.30.20


AMRAP in 10 Minutes:
1 Legless Rope Climb
20 Dumbbell Snatch (35#/50#)

rest 2:00 minutes

AMRAP in 10 Minutes:
40 Air Squats
20 Kettlebell Swings (35/53#)
10 Strict Ring Dips

Community Notes:
Join us tomorrow any time between 9 am and 11am (in Costume- if you choose) to complete our HOUSE WOD... THE WOLVERINE; We will kick off classes at 9/11 am as usual, but you will have the hour between classes to finish as well!

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

10.28.2020

W.O.D. 10.29.20


4 Rounds for time of:
500 Meter Row
20 Burpees over the rower
10 Dumbbell Strict Press (25/35#)

Cash out:
8 Intervals:
:10 L-Sit
:20 Rest

Quote:
“Don’t limit yourself. Many people limit themselves to what they think they can do. You can go as far as your mind lets you. What you believe, remember, you can achieve.” 
– Mary Kay Ash

10.27.2020

King and Queen of Prussia




Congratulations to all the participants of the 2020 King and Queen of Prussia, slightly different from previous years, but we did our best coming out of a nationwide pandemic! 

Congratulations to our winners and this years King and Queen of Prussia, Sam Bowen and Jamie Spak!

Stop by to get your photos and crowns on Saturday between 9 -11am!

The "spirt of the games" or "Court Jester" will go to Pam G. and Dave H. who are always ready to show up for a FULL send...and support everyone else around them. 

Queens:

1. Jamie Spak

2. Cate Kelly

3. Marissa Alpaugh

4. Ana Costa

5. Bridget Reiser


Kings:

1. Sam Bowen

2. Mike Remer

3. Rich Andrews

4. Brian Strauss 

5. Carl Beigler

Peep the final results below....





W.O.D. 10.28.20











 

TEST DAY 
1 RM Overhead Squat 

Cash out:
AMRAP in 8 Minutes:
50 Pull-ups (basic kip, no butterfly pull-ups)
50 In-Place Front Rack Lunges (65/95#)

Quote: 
"Appreciate everything your associates do for the business. Nothing else can quite substitute for a few well-chosen, well-timed, sincere words of praise. They’re absolutely free and worth a fortune."
– Sam Walton

10.26.2020

New Coaches - Welcome Colette and Jason

 



Welcome to Coach Colette! 
...and welcome BACK to Coach Jason!

Meet Colette: 
I have always felt connected to movement in some shape or form. I began as a Dancer and Choreographer at age 17. That path took me from New York to California and even Japan, performing, teaching classes and workshops, as well as setting Choreography. I always felt grateful to be able to live art and make a living at it. As the years went by I grew more and more interested in health and fitness and began Personal Training in 2009 (NASM, Action Certified) by 2011 I had began coaching CrossFit. Since then I have continued my education in CrossFit Gymnastics, USA Olympic Weightlifting, CrossFit Level 2, Coaches Development, and currently pursuing my Level 3. I would consider myself a conservative Coach who finds value in the day to day diligence this sport requires. Coaching has always been a great love of mine, and if someone wanted to know who I truly am, they’d take my class.

Meet Jason:
Hi.  Life takes you away from things that you love but it cannot do so forever.  For those that know me, I am excited to advance your movement and give you high fives.  For those that do not know me, ask those that do.  In my world, good actually means something and my goal is to have you leave the class a better mover from which you walked in.  I like Goonies, CrossFit, wine, and Pearl Jam.  I am excited to be back...all of you are my why.  

New Schedule

 


New schedule update! 
Coming soon.... 6:30 PM, Tuesday and Thursday class... starting on 11/2!!!

Kids CrossFit Class


Sign your kids up for Saturday, November 7th (at 12:00)!!
It will be our next CrossFit Kids PoP-up Kids class! Guaranteed to get your kids moving and off their devices! 

CLICK HERE to sign up with Coach Austin!
Ages 6-10.

Wolverine


 
Join us on Halloween, 10/31/20, between 9 am and 11am (in Costume- if you choose) to complete our HOUSE WOD... THE WOLVERINE; We will kick off classes at 9/11 am as usual, but you will have the hour between classes to finish as well!

Guest Coach



 Join us in welcoming Clayton (Clay) for a "Guest Coaching" appearance on Friday (10/30) at our 4:30 and 5:30 PM classes. Clayton, Level 3 CCFT, has been coaching CrossFit for 8 years and was a Coach at CFKoP about 5 years ago, we are excited to have you back!

W.O.D. 10.27.20

                                                










 


Four - 6 Minute Rounds:

Minutes 0 - 6
Run 400 Meters
Build to a 7 RM Power Clean
(record total weight)

Minutes 6-12
Run 400 Meters
Build to a 5 RM Power Clean
(record total weight)

Minutes 12-18
Run 400 Meters
Build to a 3 RM Power Clean
(record total weight)

Minutes 18-24
Run 400 Meters
Build to a 1 RM Power Clean
(record total weight)

Coaches notes:
Athletes should be able to take two to three sets for a max weight in each 6 minute round. Record totals for each round...weights should increase each round. 

Quote: 
"We must all learn not only to not fear change, but to embrace it enthusiastically and, perhaps even more important, encourage and drive it." 
– Tony Hsieh

10.25.2020

W.O.D. 10.26.20







 


King and Queen WOD 4:
“September 2020”

The townsfolk have gone crazy…there is pandemonium in the streets. The built up intensity is palpable and the end is near…everyone can feel it. Can you direct that energy with purpose? Have you done enough to secure your place in history or will you look back full of regret? Go big or go home with WOD 4.

All for total reps:

within a 2:00 minute window complete:
200 Meter Run, then
Max Hand Release Push-ups
(record total reps)

rest 1:00 

within a 2:00 minute window complete:
200/250 m Row, then
Max kipping handstand push-ups
(record total reps x2)

rest 1:00 

within a 2:00 minute window complete:
10/15 Calories on the Air bike, then
Max strict handstand push-ups
(record total reps x3)

rest 1:00

within a 2:00 window complete:
50 double unders, then
Max distance handstand walk
(record distance in total mats in 6ft increments...each mat 1`= 6 ft = 6 points, walks must be completed in 6ft increments)


Quote: 
“It’s not the moments of achievement or recognition that stick with you, it’s the getting there.” 
- Kristen Bell

10.24.2020

W.O.D. 10.25.20


                                          

                                               

AT HOME WORKOUT:
For time:
21 Single Arm Dumbbell Thruster (L)
21 Single Arm Dumbbell Thruster (R)
21 V-ups
15 Single Arm Dumbbell Thruster (L)
15 Single Arm Dumbbell Thruster (R)
15 V-ups
9 Single Arm Dumbbell Thruster (L)
9 Single Arm Dumbbell Thruster (R)
9 V-ups

Quote: 
“The purpose of life, after all, is to live it, to taste experience to the utmost, to reach out eagerly and without fear for a newer and richer experience.”
– Eleanor Roosevelt

10.23.2020

W.O.D. 10.24.20

 

                                                

AMRAP in 10 Minutes:
10 Burpee Box Jumps (20/24")
30 Double Unders

Rest 2:00 

AMRAP in 10 Minutes:
10 Toes to Bar
30 Steps Weighted Walking Lunge

Cash out:
800 Meter Run

Community Notes: 
TODAY'S 9 AM AND 11 AM WORKOUT WILL BE AT THE LYONS DEN
*** ADDRESS 555 W BEIDLER ROAD KING OF PRUSSIA! ***

Quote: 
“Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence.”
– Helen Keller

10.22.2020

W.O.D. 10.23.20

                                            












Join us on ZOOM! 

12pm
https://us02web.zoom.us/j/88548453602
Meeting ID:88548453602

zoom password 321go

Take 10 Minutes to build up to a Heavy Squat Clean prior to the workout...

TEST DAY- RECORD RESULTS
5 Rounds for time of:
5 Squat Cleans (155/225#)
5 Ring Muscle Ups

  CLICK HERE to compare to 1.9.20

Community Notes: 
***TOMORROW, October 24th, BOTH the 9 AM AND 11 AM WORKOUT WILL BE AT THE LYONS DEN*** 

ADDRESS 555 W BEIDLER ROAD KING OF PRUSSIA!

Quote: 
“It is our attitude toward events, not events themselves, which we can control. Nothing is by its own nature calamitous — even death is terrible only if we fear it.” 
― Epictetus