10.1.25

For Load 
Deadlift 
5-3-1-5-3-1

Cash Out: 
AMRAP in 8 Minutes:
15 Kettlebell Swings (35/53#) 
50' Bodyweight Walking Lunge
15 Box Jumps (20/24")

Quote: 

The only time you are actually growing is when you are uncomfortable. 

-T. Harv Eker

9.30.25

3 Rounds for time of: 
32/40 Calorie Row 
10 Toes to Bar 
32/40 Calorie Air Bike 
10 Toes to Bar 

Quote: 

Comfort kills ambition. Get uncomfortable and get used to it in your pursuit of your goals and dreams. 

-Robert Kiyosaki

9.29.25

 TEST DAY - RECORD RESULTS

1RM Clean and Jerk 

CLICK HERE to Compare to 5.12.25

Cash Out: 
AMRAP in 10 Minutes: 
5 Power Clean (105/155#)
10 Shoulder to Overhead (105/155#)
30 Double Unders 

Quote:

Do one thing everyday that scares you. Those small things that make us uncomfortable help us build courage to do the work we do. 

- Eleanor Roosevelt

9.28.25

CARDIO SUNDAY 

Every 5:00 for 5 Sets 

16/20 Calorie Air Bike 
16/20 Calorie Ski 
20 Kettlebell Swings (35/53#) 

Note: Score Will be Slowest Round. Athlete should sprint each interval and aim for at least :90 of rest to allow for proper recovery.  
 

Quote: 

Education is the most powerful weapon which you can use to change the world.” 

― Nelson Mandela

9.27.25

PARTNER SATURDAY 
Bring a Friend or Family Member for Free

In 12:00 With a Partner:
For Combined Load
1 Partner 1RM Power Snatch 
1 Partner 1RM Power Clean

at 15:00

AMRAP 12 Splitting Work as Needed:
30 DB Snatches (35/50#) 
30 DB Hang Power Cleans (35/50#)
30 Box Jumps (20/24") 

Quote: 

“Grief does not change you, Hazel. It reveals you.” 

― John Green, The Fault in Our Stars

9.26.25

 For Load 
Every 3:00 For 5 Rounds 
10 Push Press

Cash Out: 
For Time:
30-20-10 
Calorie Row 
Wall Balls (14/20#  to 9/10 ft)

Quote:

“Never doubt that a small group of thoughtful, committed, citizens can change the world. Indeed, it is the only thing that ever has.” 

― Margaret Mead

9.25.25

 Complete Each AMRAP With a Partner 
Performing Rounds "You Go I Go"

AMRAP in 10 Minutes: 
40 Double Unders 
10 GHD Situps 

Rest 2:00 

AMRAP in 10 Minutes: 
100' Kettlebell Farmers Carry 
10 Kettlebell Deadlifts 
2x (53/70#)

Quote:

“Everyone thinks of changing the world, but no one thinks of changing himself.” 

― Leo Tolstoy

9.24.25

 For Time: 

21 Pullups

21 Handstand Pushups 

800 Meter Run 

15 Pullups 

15 Handstand Pushups 

400 Meter Run 

9 Pullups 

9 Handstand Pushups 

200 Meter Run 

6 Pullups 

6 Handstand Pushups

100 Meter Run

Quote: 

“Everyone thinks of changing the world, but no one thinks of changing himself.” 

― Leo Tolstoy

9.23.25

Death by Front Squat and Burpee

EMOM Until Failure
1 Front Squat (95/135#)
1 Burpee Over the Bar 

Note: Each Minute Add 1 Front Squat and 1 Burpee Over the Bar until failure.

Front Squats will be taken from the floor. 

Cash Out: 

3 Rounds for Quality

:20L/:20R Side Plank 

15 Hip Extensions

:20 L-Sit Hold

Quote: 

“Things change. And friends leave. Life doesn't stop for anybody.” 

― Stephen Chbosky, The Perks of Being a Wallflower

9.22.25

 AMRAP in 18 Minutes:

3 Bar Muscle Ups 
6 Clean and Jerks (95/135#)
9 Toes to Bar 
12 Calories Ski Erg

Quote:

 “Be the change that you wish to see in the world.” 

― Mahatma Gandhi

9.21.25

 CARDIO SUNDAY 

3 Rounds For Time: 
40 Burpees 
200 Double Unders 

Quote: 

By working together, pooling our resources and building on our strengths, we can accomplish great things. -Ronald Reagan

9.20.25

 PARTNER SATURDAY 
Bring a Friend or Family Member For Free

With a Partner, Splitting Work as Needed:

AMRAP in 25 Minutes:
Buy In: 
100 Calorie Machine 
(Resting Partner Must Hold a Plank)

Into: 
400 Meter Farmers Carry
40 Synchro Air Squats (Together)
40 Ab-Mat Sit-ups

Quote: 

Good teams become great ones when the members trust each other enough to surrender the Me for the We. -Phil Jackson

9.19.25

 For Time:

96/120 Calorie Row 
90 Box Jump Overs (20/24")
12 Rope Climbs (15ft)

(athletes can partition anyway)

 Quote: 

The strength of the team is each individual member. The strength of each member is the team.

- Phil Jackson

9.18.25

TEST DAY - RECORD RESULTS

 For Time

Air Bike Calories (Body Weight) 
Time Cap 25:00

CLICK HERE to Compare to 5.15.25

Cash Out: 
2 Sets: 
Max Strict Pullups
Max Strict Press (50% Bodyweight)

Quote: 

A team is not a group of people that work together. A team is a group of people that trust each other.

 -Simon Sinek

9.17.25

TEST DAY- RECORD RESULTS

 "King Kong" 

3 Rounds For Time:
1 Deadlift (320/455#)
 2 Ring Muscle Ups
 3 Squat Cleans (175/250#)
 4 Strict Handstand Pushups

CLICK HERE to Compare to 5.30.25

Quote: 

If everyone is moving forward together, then success takes care of itself. 

- Henry Ford

Congratulations Lauren

 Congratulations to Lauren Taylor on her First Place finish - The Fittest on Earth in the Moderate Neuromuscular Adaptive CrossFit Games 

We are so proud of her journey and dedication!

Join us on Friday at 4:30 to wish her well and celebrate.

9.16.25

Complete Each Interval for Time Separately:

For Time:

50 Double Unders 
35 Wall Balls (14/20 to 9/10 ft)
50 Double Unders

Rest 2:00

For Time: 
50' Dumbbell Walking Lunge
35 Dumbbell Shoulder to Overhead (35/50#)
50' Dumbbell Walking Lunge 

Rest 2:00

For Time: 
50 Double Unders 
35 Dumbbell Hang Power Cleans (35/50#)
50 Double Unders

Quote: 

Great things in business are never done by one person, they're done by a team of people. 

- Steve Jobs

9.15.25

For Load

5-5-3-3-1-1
Overhead Squat 

 Cash Out: 
AMRAP in 12 Minutes: 
20 Single Arm Dumbbell Overhead Squat (35/50#) 
200 Meter Run

Quote:
  Coming together is a beginning; keeping together is progress; working together is success.
- Henry Ford

9.14.25

 CARDIO SUNDAY 

EMOM for 30 Minutes:
1. 15 Wall Balls (14/20# to 9/10') 
2. 15 Burpees 

*If you fail to complete the required reps inside of a minute, finish the remainder of the workout as an AMRAP.

Quote:

I want to get more comfortable being uncomfortable. I want to get more confident being uncertain. I don't want to shrink back just because something isn't easy. I want to push back, and make more room in the area between I can't and I can.

- Kristin Armstrong

9.13.25

PARTNER SATURDAY 
Bring a Friend or Family Member for Free

With a Partner, Alternating Working :30 on :30 off 

AMRAP in 18 Minutes:
30 Kettlebell Swings (50/70#) 
20 Toes to Bar
10 Burpee Box Jump Over (20/24")

*Athlete 1 will work for :30 while Athlete 2 Rests, and then athletes will switch. Repeat this for the remainder of the 18 Minutes. 

Quote: 

Life begin at the end of your Comfort Zone. So if you`re feeling uncomfortable right now, know that the change taking place in your life is a begining, not an ending. 

-Neale Donald Walsch

9.12.25

 For Time: 

World Fitness Project Qualifier Workout

35/50 Calorie Row 
50 Ab-Mat Situps or GHD 
50 Dumbbell Box Step Over (1 DB)
50 Alt Dumbbell Hang Clean and Jerk 
50 Dumbbell Box Step Over (1 DB)
50 Ab-Mat Situps or GHD 
35/50 Calorie Row 

(DB (1 x 50/70# ) Box (20") Indicate AB-Mat or GHD in results)

Quote:

The only time you are actually growing is when you are uncomfortable. 

- T. Harv Eker

9.11.25

9/11 Memorial Workout 

in 45 Minutes Complete as Many Reps as Possible 
1 Rep= 100 Meters 

Plate Carry 
1x (45/55#)

Intermediate 
1x (35/45#)

Beginner 
1x (10/15# Plate or Med Ball) 

Coaches Notes: This is 30:00 of continuous grunt work, goal is to get 20-40+ reps. This is an absolute mental challenge. Carry the plate any way you wish- coaches will review in class the options. On 9/11 we will use this workout and honor their memory with every step, lift of the plate and breath. Push through the pain knowing that our strength is a tribute to their sacrifice and our resilience is a testament to the spirit they left behind.

 Quote:
“September 11, 2001, revealed heroism in ordinary people who might have gone through their lives never called upon to demonstrate the extent of their courage.”
— Geraldine Brooks

9.10.25

For Load: 

Bench Press
5-5-5-5-5

Cash Out: 
AMRAP in 10 Minutes: 
16/20 Calorie Ski  
10 DB Bench Press (2x35/50#)
10 Toes to Bar

Quote:

The truth is that our finest moments are most likely to occur when we are feeling deeply uncomfortable, unhappy, or unfulfilled. For it is only in such moments, propelled by our discomfort, that we are likely to step out of our ruts and start searching for different ways or truer answers. 

- M. Scott Peck

9.9.25

All For Time: 

21-15-9 
Thrusters (65/95#) 
Row Calories 

Directly Into: 

9-15-21 
Burpees Over the Rower 
Row Calories  

Quote: 

Comfort kills ambition. Get uncomfortable and get used to it in your pursuit of your goals and dreams. -Robert Kiyosaki

9.8.25

For Load 
Work to a Heavy Complex of:  

3 Snatch Grip Deadlifts + 3 Power Snatches 

*Coach Note: Athletes can drop bar between the deadlifts and power snatches if needed. The 3 deadlifts and 3 Power Snatches should be touch and go. 

Cash Out: 
AMRAP 8
1-2-3-4-5.....
Power Snatches
5-10-15-20-25....
Double Unders

Quotes: 

Do one thing everyday that scares you. Those small things that make us uncomfortable help us build courage to do the work we do. 

- Eleanor Roosevelt

9.7.25

CARDIO SUNDAY 

Run (Meters)

800-600-400-200-100
600-400-200-100
400-200-100 

Rest 1:00 Between Each Set

Quote: 

“Everyone wants to live on top of the mountain, but all the happiness and growth occurs while you're climbing it.” 

― Andy Rooney

9.6.25

PARTNER SATURDAY 
Bring a Friend or Family Member For Free

With a Partner, 1 Partner Working at a Time and Splitting Work as Needed: 

For Time:
"Karen, but Worse"
150 Wall Balls (14/20# to 9/10') 
*Each Time that You Break a Set, or Switch, add 5 Wall Balls to the Total to be Completed*

At 12:00- 4 Minutes to complete Max Ring Rows Between Partners
At 16:00- 4 Minutes to complete Max Pushups Between Partners 
 

Quote:

“A single day is enough to make us a little larger or, another time, a little smaller.” 

― Paul Klee

End of Summer Party and Community Pot Luck

Community Potluck at CrossFit King of Prussia! 

 Mark your calendars—Thursday, September 19th, we’re coming together as a community outside of workouts to share food, laughs, and connection. 

 Where: CrossFit King of Prussia 

When: Thursday, September 19 4:30 PM

What to bring: Your favorite dish, snack, or drink to share! 

Sign up on the whiteboard at the box! 

We can't wait to end a great summer and celebrate the next season with the people who make CFKOP the best affiliate around. Whether you’ve been here for years or just started your journey, it’s the perfect chance to get to know each other beyond the barbell. Bring your family, bring a friend, and bring your appetite—we can’t wait to see the table (and the conversations) overflowing with stories from Lauren, Aimee and Ana who are coming back from their "Masters of Strength Festival" - Adaptive CrossFit Games and World Masters for Olympic weightlifting... the "International Misfits" (Mike, Karen, Mae and Jerry) returning from "El Camino" their pilgrimage through Spain and talking strategies with our MANY athletes (Ben, Grace, Lenny, Julia, Keith, Shannon, Matt P, Chloe) competing on September 20th in Cherry Hill at the True Fitness Trials at True Fitness! 

9.5.25

For Load 
Split Jerk 
2-2-2-2-2-2-2-2

Cash Out: 
Every 2:00 x 4 Rounds 
15 Double DB Shoulder to Overhead (2x35/50#) 
Max Box Jumps (24/30")

(record total reps for all 4 rounds)

Quote:

“Out of your vulnerabilities will come your strength.” 

― Sigmund Freud

9.4.25

For Time: 

50 Deadlifts 
40 Pullups
30 Calorie Row 
20 Chest to Bar Pullups 
10 Squat Cleans 
(125/185#) 

Rest 5:00

Take 10:00 To Build to a Heavy Squat Clean

Quote: 
We are products of our past, but we don't have to be prisoners of it.”
― Rick Warren

9.3.25

For Time: 

200 Meter Sandbag Carry 
25 Sandbag Cleans Over the Shoulder 
25 Burpees 
20/25 Calorie Air Bike 
4/5 Rope Climbs 
20/25 Calorie Air Bike 
25 Burpees 
25 Sandbag Squats 
200 Meter Sandbag Carry 

Sandbag (70/100#) 

Quote:

“Do you not see how necessary a world of pains and troubles is to school an intelligence and make it a soul?” 

― John Keats

9.2.25

AMRAP in 6 Minutes:
800 Meter Run 

30 Slam Balls (20/30#) 
Max Ab-Mat Situps

Rest 1:00 

AMRAP in 6 Minutes:
150 Double Unders
30 Slam Balls (20/30#) 
Max Ab-Mat Situps

Rest 1:00

AMRAP in 6 Minutes:
700/800 Meter Ski 
30 Slam Balls (20/30#) 
Max Ab-Mat Situps

Quote:

“It’s only after you’ve stepped outside your comfort zone that you begin to change, grow, and transform.” ― Roy T. Bennett