4.1.25

Snatch Grip Deadlift + Snatch High Pull + Snatch 

1-1-1-1-1-1-1

AMRAP in 10 Minutes:

5 Power Snatch (60% of the Snatch Complex)

10/12 Calorie Ski 

20 Double Unders 

Quote

: “Life is gonna throw you curve balls and it’s how you deal with them and your attitude and your work ethic.”

 – Kerri Strug

3.31.25

For time:
7 Ring Muscle Ups
50' Handstand Walk
30 Dumbbell Thrusters 
50 Dumbbell Step Back Lunges (Farmers Hold)
30 Dumbbell Thrusters 
50' Handstand Walk 
7 Ring Muscle Ups 

Dumbbell (2 x 35/50#)

Quote:

“Everybody’s got plans… until they get hit.” 

– Mike Tyson

3.30.25

CARDIO SUNDAY

4 Rounds for Time: 
Rest 1:00 Between Rounds

3:00 Max Calorie Ski

2:00 Max Box Jump Over (20/24")
1:00 Max Double Unders

Quote: 

“The key to success is action and the essential in action is perseverance.” —Sun Yat Sen

3.29.25

BRING A FRIEND OR FAMILY MEMBER FOR FREE
For time with a partner, splitting work as needed: 

1,000 Meter Ski

Directly Into 3 Rounds of: 
30 Dumbbell Hang Power Clean (2x35/50#)
100 Double Unders

1,000 Meter Row

Directly Into 3 Rounds of: 

20 Burpees
40 Ab-Mat Situps

Quote: 

“Character consists of what you do on the third and fourth tries.” —James A. Michener

3.28.25

AMRAP in 20 Minutes: 

20 Calorie Row 

3 Rope Climbs (15') 

20 Calorie Ski

20 GHD Sit-ups

Quote: 

“Energy and persistence conquer all things.” —Benjamin Franklin

3.27.25

TEST DAY- RECORD RESULTS

"Cindy"
AMRAP in 20 minutes:
5 Pull-ups
10 Push-ups
15 Air Squats

Quote: 

“Failure hurts but passes quickly. Regret hurts forever.” —Shane Parrish

3.26.25

For Load: 
Power Clean 
3-3-3-3-3-3
Reps are"touch and go" 

Cash Out: 
TEST DAY - RECORD RESULTS
For Time: 
4k C2 Bike 

Quote: 

“You may have to fight a battle more than once to win it.” —Margaret Thatcher

3.25.25

TEST DAY - RECORD RESULTS:

Complete 5x 2:00 Rounds, Resting 1:00 Between Each

20/25 Calorie Air Bike
Max Wall Balls in Remaining Time

Quote: 

“Perseverance is not a long race; it is many short races one after another.” —Walter Elliott

3.24.25

8 Rounds for time of: 

8 Deadlifts (165/245#)
8 Shoulder to Overhead (80/115#)
8 Knees to Elbows

Quote: 

 “If you fell down yesterday, stand up today.” —H.G. Wells

3.23.25

 CARDIO SUNDAY 

AMRAP in 20 Minutes: 
30 Burpees
20 KBS (35/53#)
10 Shuttle Runs (25' Down and Back) 

Quote:

“The only person you are destined to become is the person you decide to be.” 

― Ralph Waldo Emerson

3.22.25

 PARTNER SATURDAY 

Bring a Friend or Family Member for Free

For Time, 1 Partner Working at a Time: 

8x 200 Meter Runs or Rows (YGIG) 

Into: 

50 Sandbag Over the Bar (48/52")(70/100# SB) 

Into: 

8x 200 Meter Runs or Rows (YGIG) 

Into:

2 x 200 Meter Sandbag carry (70/100# SB) 

(YGIG) - "you go, I go"

Quote: 

“But until a person can say deeply and honestly, “I am what I am today because of the choices I made yesterday,” that person cannot say, “I choose otherwise.” 

– Stephen R. Covey

2025 CrossFit KOP Games Recap

Congratulations to everyone who participated in the CrossFit Games OPEN and absolutely crushed it!

“The scores have been calculated! Team RED♥️ takes the “W” for the in-house 2025 CrossFit King of Prussia Open. The margins were slim, but the RED team pulled through 3 weeks of tight competition and came out with a win! Shout out to the BLACK team’s Open Champion and two-time CrossFit Games 2nd Fittest on Earth, Lauren Taylor for finishing in first, as well as RED team co-captain Aimee Lyons, Shannon, and Grace following closely behind. Team BLACK🖤takes 2nd and the rowdy and passionate team TANGELO🧡takes 3rd. 

“Congratulations to Terry Jamieson, Aimee Lyons, and Dana Hazard for their incredible performances in the Open and securing their spots at the 2025 CrossFit Semifinals! 

 • Terry Jamieson: 29th place in the Women’s 70+ Age Group 

 • Aimee Lyons: 183rd place in the Women’s 45-49 Age Group 

 • Dana Hazard: 187th place in the Women’s 50-54 Age Group

 Congratulations to the winners of the Open Awards! 🏆    

1    Spirit of the Open: Gillian Merkel – for embodying the true spirit of community and perseverance.     

2    Rookies of the Open: Sai Surapaneni & Sravanh Kathi – for showing incredible promise and determination in their first season.     

3    Most Improved of the Open: Shannon Rose & Edwin Mendoza – for their hard work, dedication, and remarkable progress. Your efforts and achievements inspire us all!

SPRING INTO FITNESS

 

🌸 Spring into Fitness at CrossFit King of Prussia! 🌸

Ready to start (or restart) your CrossFit journey? 

Please tell a friend today! 

For a limited time, beginners and returning athletes can join us for only $50!

🔥 What’s included?

✅ 4 personalized CrossFit classes

✅ 1 month of FREE membership

✅ InBody scan to track progress

$335 value for just $50! 💥

📅 Classes start March 24

🕡 Mondays & Wednesdays at 6:30 PM

Spots are limited—sign up now and take the first step toward a healthier, stronger you!

📍 CrossFit King of Prussia - 200 DeKalb Street, Bridgeport Pa

3.21.25

Split Jerk 

1-1-1-1-1-1-1

Cash Out: 

For Time, with a 10 Minute Cap: 

50 Push Press (35/45#) 

50 Front Squats (35/45#) 

50 Thrusters (35/45#)

Quote:

“One can choose to go back toward safety or forward toward growth. Growth must be chosen again and again; fear must be overcome again and again.” 

– Abraham Maslow

3.20.25

For time: 

10-9-8-7-6-5-4-3-2-1 

Box Jumps (20/24")

Hang Power Snatches (75/115 lb)

rest 3:00 

Take 12 Minutes to build to a Moderately Heavy 1 RM Hang Power Snatch

Quote: 
 “Strive not to be a success, but rather to be of value.” 

– Albert Einstein

3.19.25

5 Rounds for time - with a partner: 

40 Walking Lunges 

30 Kettlebell Swings (35/53 lb) 

20 Kettlebell Goblet Squats (35/53 lb) 

10 Single Arm-DB Devils Presses (35/50 lb) 

– Split work as desired.

Quote:

“Permit yourself to change your mind when something is no longer working for you.”

 – Nedra Glover Tawwab

3.18.25

TEST DAY- RECORD RESULTS

10 RM Overhead Squat

Cash Out: 

5 Rounds for time of:

10 Wallballs (14/20 to 9/10 ft)

10 Handstand Push-ups

Quote: 

“Growth begins when we begin to accept our own weakness.” 

– Jean Vanier

3.17.25

For Time: 

3 Rounds of:
6 Dumbbell Snatch (50/70#) 
12 Toes to Bar 
10/12 Calorie Air Bike 

Into: 
3 Rounds of 
6 Dumbbell Snatch (50/70#) 
12 Pullups 
10/12 Calorie Air Bike 

Into: 

3 Round of: 

6 Dumbbell Snatch (50/70#)

6 Bar Muscle ups

10/12 Calorie Air Bike   

Quote:

“A man who finds no satisfaction in himself will seek for it in vain elsewhere.” 

— La Rochefoucauld

3.16.25

 CARDIO SUNDAY 

5 Rounds for Time:

18/25 Calorie Row 
25 Burpees Over the Rower 

Quote: 

"If you cannot deadlift you are injured but asymptomatic."

3.15.25

 PARTNER SATURDAY

Bring a Friend or Family Member for Free!

AMRAP 20 With a Partner, Splitting Reps as Needed: 

4-8-12-16-20-24 ...etc. reps of 

Hand Release Pushups

KB Swings (35/53#)

KB Goblet Squats  (35/53#)

Every 2:00 Stop and Complete 4 Synchro Burpees 

Quote:

"Blur the distinction between strength training and metabolic conditioning for the simple reason that nature's challenges are typically blind to the distinction."

Spring Into Fitness

🌸 Spring into Fitness at CrossFit King of Prussia! 🌸

Ready to start (or restart) your CrossFit journey? 

Please tell a friend today! 

For a limited time, beginners and returning athletes can join us for only $50!

🔥 What’s included?

✅ 4 personalized CrossFit classes

✅ 1 month of FREE membership

✅ InBody scan to track progress

$335 value for just $50! 💥

📅 Classes start March 24

🕡 Mondays & Wednesdays at 6:30 PM

Spots are limited—sign up now and take the first step toward a healthier, stronger you!

📍 CrossFit King of Prussia - 200 DeKalb Street, Bridgeport Pa

3.14.25

CROSSFIT OPEN 25.3

For time: 

5 wall walks 

50-calorie row 

5 wall walks 

25 deadlifts 

5 wall walks 

25 cleans 

5 wall walks 

25 snatches 

5 wall walks 

50-calorie row 

Time cap: 20 minutes 

♀ 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch 

♂ 225-lb (102-kg) deadlift, 135-lb (61-kg) clean, 95-lb (43-kg) snatch

CLICK HERE for the standards and score card

GOOD LUCK TO EVERYONE PARTICIPATING IN THE FINAL OPEN WORKOUT!

The OPEN will be run in all classes on 3/14 - 6AM/9:30/10:30 Masters/ 12:00 on Friday and a special "Friday Night Lights" will take place from 4:30 On. Come in and sign up for one of the rolling heats at night. Coaches will be there to assist with warming up, judging, and more. Even if you are not participating in the workout, or complete the workout earlier in the day, come hang out and cheer on fellow athletes. See you there!

After Friday Nights Lights on 3/14 we will celebrate the culmination of the 2025 CrossFitGames OPEN at the Tap House 23 in Bridgeport! We hope you can all join us!

Quote:
  "Endurance, stamina, strength, and flexibility are developed through training, and these adaptations manifest as measurable changes in the body. Coordination, agility, balance, and accuracy are developed through practice and these adaptations come about through changes in the nervous system. Power and speed have equal requirements for training and practice."

3.13.25

6 Rounds (each for time)
Start a New Round Every 5:00 

Round 1/4:
400/500 Meter Row 
8 Shuttle Runs (25' Down and Back)

Round 2/5:
400/500 Meter Ski 
8 Shuttle Runs (25' Down and Back)

Round 3/6: 
800/1000 Meter C2 Bike 
8 Shuttle Runs (25' Down and Back)

Community Notes:

After Friday Nights Lights on 3/14 we will celebrate the culmination of the 2025 CrossFitGames OPEN at the Tap House 23 in Bridgeport! We hope you can all join us!

Quote:

"Cardiorespiratory endurance, stamina, strength, power, speed, flexibility, agility, accuracy, balance, and coordination: you're as good as your weakest link."

3.12.25

 TEST DAY-RECORD RESULTS

"Elizabeth" 

21-15-9 
Squat Cleans (95/135#) 
Ring Dips 

Community Notes:

After Friday Nights Lights on 3/14 we will celebrate the culmination of the 2025 CrossFitGames OPEN at the Tap House 23 in Bridgeport! We hope you can all join us!

Quote: 

"Stick to the basics and when you feel you've mastered them it's time to start all over again, begin anew - again with the basics - this time paying closer attention."

3.11.25

 AMRAP in 22 Minutes:

200 Meter Run 

40 Double Unders 

30 Ab-Mat Sit-ups

20 Shoulder to Overhead (75/115#)

10 Toes to Bar

Community Notes:

After Friday Nights Lights on 3/14 we will celebrate the culmination of the 2025 CrossFitGames OPEN at the Tap House 23 in Bridgeport! We hope you can all join us!

Quote: 

"Response to stimulus is systemic rather than mechanical."

3.10.25

TEST DAY- RECORD RESULTS

3 RM Front Squat 

Cash Out: 
3 Rounds For Time: 
15/18 Cal Air Bike 
12 Back Rack Lunges (65/95#)
6 Burpees Over the Bar  

Quote: 

"Functional strength is the successful application of force along productive lines."

3.9.25

 CARDIO SUNDAY 

4 Rounds for Time: 
20 Calorie Ski 
40 Calorie Row 
60 Calorie C2 Bike

Quote:

A gem cannot be polished without friction, nor a man perfected without trials.

-Lucius Annaeus Seneca

3.8.25

 PARTNER SATURDAY 
Bring a Friend or Family Member for Free

Honoring those lost to Pancreatic Cancer

With a Partner..

AMRAP in 24 Minutes:

5 Strict Pullups or Ring Rows (Each- 'you go I go') 

20 Burpees

20 Dumbbell Hang Power Clean and Jerk (35/50#)

20 Box Jumps (20/24")

30 Calories - (Any machine)

Quote: 

A man who suffers before it is necessary, suffers more than is necessary.

- Lucius Annaeus Seneca

3.7.25

CROSSFIT OPEN 25.2

(22.3 repeat) 

For time: 21 pull-ups 

42 double-unders 

21 thrusters (weight 1) 

18 chest-to-bar pull-ups 

36 double-unders 

18 thrusters (weight 2) 

15 bar muscle-ups 

30 double-unders 

15 thrusters (weight 3) 

Time cap: 

12 minutes 

♀ 65, 75, 85 lb (29, 34, 38 kg) 

♂ 95, 115, 135 lb (43, 52, 61 kg)

CLICK HERE to view the workout, standards and score card

Quote:

If one does not know to which port one is sailing, no wind is favorable. 

-Lucius Annaeus Seneca

3.6.25

EMOM x 30 Minutes: 

:45 Work/:15 Rest 

Minute 1 = Calorie Row 

Minute 2 = Calorie Assault Bike 

Minute 3 = Calorie Ski Erg 

Minute 4 = Rest

Quote: 

Wherever there is a human being, there is an opportunity for a kindness.

- Lucius Annaeus Seneca

3.5.25

For Load:

Shoulder Press 

1-1-1-1-1

Push Press 

3-3-3-3

Push Jerk 

5-5-5

Cash out:

3 Intervals of a 24/30 Calorie Row

Rest 1:00 between rounds

(record total time to complete each row)

Quote: 

A sword never kills anybody; it is a tool in the killer's hand. 

-Lucius Annaeus Seneca

3.4.25

 AMRAP in 8 Minutes:

1 Rope Climb (15ft)

10 Box Jumps (20/24")

Rest 2:00

AMRAP in 8 Minutes:

16 GHD Sit-ups

8 Chest to Bar Pull-ups

Quote:

The first wealth is health - Emerson

NEW Pre-TEEN CrossFit Kids Class

 

WE are offering a NEW Class for Pre-Teens at CrossFit KOP on Saturdays at 11:00 AM beginning on March 15th!

Ages  - 11-15 Years old 

Class time - 60 Minutes

Drop in $20 or (8 weeks $135.00)

🚀 Pre-Teen Strength & CrossFit at CFKOP! 🚀 

 Are you looking for a fun and structured way to help your pre-teen build confidence, strength, and athletic ability? 

Our Pre-Teen Strength & CrossFit class at CrossFit King of Prussia is the perfect way to set them up for success—both in sports and in life! 💪 Benefits of Pre-Teen Strength & CrossFit:

 ✔ Builds Strength & Coordination – Safe, age-appropriate strength training enhances muscle development and body awareness.

 ✔ Boosts Confidence – Mastering new skills helps kids develop self-esteem and resilience. 

✔ Improves Athletic Performance – A strong foundation in movement translates to better performance in all sports.

✔ Encourages Healthy Habits – Instills a lifelong love for fitness and movement. 

✔ Fosters Friendships & Fun – A positive, team-oriented environment makes fitness enjoyable! 

 Whether your child is an athlete looking to level up or just wants to get active in a fun and supportive setting, this class is for them!

 📅 Spots are limited—DM us or email crossfitkop@gmail.com to sign up today! 

 #PreTeenStrength #CrossFitKids #BuildingStrongKids #ConfidenceThroughFitness #CFKOP

3.3.25

TEST DAY - RECORD RESULTS 

 "The Chief" 

 Max rounds/reps in 3 minutes of: 

 3 Power cleans (95/135#) 

6 Push-ups 

9 Air Squats 

 Rest 1 minute between rounds 

 Repeat for a total of 5 cycles 

 Score is total rounds completed for each of the 5 cycles

Quote: 

No act of kindness, no matter how small, is ever wasted.

 -Aesop

3.2.25

CARDIO SUNDAY 
 
For Time With a Partner 

300 Calorie Air Bike 
1 Partner Bikes at a Time. Non-working partner must bear hold a sandbag, or hold a pair of KB in the Front Rack Position 
(70/100# Sandbag or 3x 35/53# KB)
 

Quote:

“Change is made of choices, and choices are made of character.” 

- Amanda Gorman