6.18.25

All For Time: 

3 Rounds of: 
10 Burpees 
10 Pullups 
then...
3 Rounds of: 
10 Burpees 
10 DB Hang Squat Cleans
then...
3 Rounds of: 
10 Pullups 
10 DB Hang Squat Cleans 

DB Weight (2x35/50s) 

Quote: 

Experience tells you what to do; confidence allows you to do it. 

- Stan Smith

6.17.25

Split Jerk 

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

Cash out:

AMRAP in 7 Minutes:

7 Sumo-deadlift High Pull (65/95#)

7 Push Press (65/95#)

7 /10 Air Bike Calories 

Quote: 

Think positively and masterfully, with confidence and faith, and life become more secure, more fraught with action, richer in experience and achievement. 

- Eddie Rickenbacker

6.16.25

McCoy “Topsy” Turner, a loved member of the CrossFit community and former Seminar Staff trainer, died by suicide on March 8, 2025, after suffering from complex post-traumatic stress. Turner served for 17 years in the Royal Navy, specializing as an exercise rehabilitation instructor. He was part of Operation Herrick when he served in Afghanistan before relocating to Bali and continuing his work in CrossFit education. Turner worked more than 250 Level 1 and Level 2 Seminars. Turner was known for his warmth and kindness, and touched countless lives who attended CrossFit courses. He is survived by his sons Brodie and Tommy. 

TOPSY 

Complete as many rounds and reps as possible in 25 minutes of: 

3 ring muscle-ups 

8 thrusters 

17-calorie row 

 ♀ 75 lb ♂ 115 lb

Quote: 

Know your value. Confidence breeds success. Act like the person you want to become, and people will start seeing you as that person. 

- Mark M. Ford

6.15.25

 HAPPY FATHERS DAY!!
We are so thankful to have all of the great dads that our part of our community. You are all great men!

CARDIO SUNDAY

30:00 For Total Calories: 
Starting at 0:00 and Every 5:00 
Run 400 Meters 
20 Walking Lunges
Max Calorie Ski

Quote: 

Do the thing and you will have the power. 

- Ralph Waldo Emerson

6.14.25

PARTNER SATURDAY 
Bring a Friend or Family Member For Free

For Time with a Partner, Splitting All Work: 

20 Burpees
40 DB Power Cleans (2x35/50#)
60 Wall Balls (14/20# to 9/10') 
80 Double Unders 
1000 Meter Run 
80 Double Unders
60 Wall Balls
40 DB Power Cleans 
20 Burpees 

Quote: 

Don't be distracted by criticism. Remember ~ the only taste of success some people have is when they take a bite out of you. 

- Zig Ziglar

6.13.25

2025 CrossFit Community Cup Workout #2

Complete as many reps as possible following the interval of:
 Round 1 - 2 minutes of work, 1-minute rest
Round 2 - 2 minutes of work, 1-minute rest
Round 3 - 2 minutes of work, 1-minute rest
Round 4 - 3 minutes of work

 Rounds 1 and 2:   
15 Toes-to-bars
 15 Overhead squats
 Max-calorie row

 Rounds 3 and 4:   
15-Calorie row
 15 Overhead squats
 Max bar muscle-ups
 ♀ 75 lb (34 kg) ♂ 115 lb (52 kg)  

CLICK HERE for all workout variations, scorecards, etc. 

Notes:
If you officially registered for the 2025 CrossFit Open and submitted a score for each of the 3 workouts, you have been assigned a level. Each individual is placed depending on how his or her scores ranked amongst the rest of the world. The levels, which can be seen below, will dictate which variation of the workout that you will perform. Upon completion you can submit your scores and see how you compare globally to all other athletes in the same level as you. If you did not register, you can still complete the workout and scale as needed!

Quote: 

Don't let others define you. Don't let the past confine you. Take charge of your life with confidence and determination and there are no limits on what you can do or be. 

- Michael Josephson

6.12.25

2025 CrossFit Community Cup Workout #3

In 20 minutes, establish:
 1-rep-max front squat
 1-rep-max hang power clean

Quote: 

Never bend your head. Always hold it high. Look the world straight in the eye. 

- Helen Keller

6.11.25

For Time: 

5,000 Meter Row 

CLICK HERE to Compare to  2.18.24

Cash Out: 
3 Rounds For Quality: 
Max Set of Pushups 
Max Set of Strict Pullups
Max Length Hollow Hold

Quote: 

Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence.

- Helen Keller

6.10.25

2025 Community Cup Workout #1

As many rounds and reps as possible in 20 minutes of: 
 15 Box jump-overs
 10 Dumbbell snatches
 5 Strict handstand push-ups
 ♀ 35-lb (15-kg) dumbbell, 24-inch box ♂ 50-lb (22.5-kg) dumbbell, 30-inch box

CLICK HERE to see all workout variations, scorecards, etc. 

Notes:
If you officially registered for the 2025 CrossFit Open and submitted a score for each of the 3 workouts, you have been assigned a level. Each individual is placed depending on how his or her scores ranked amongst the rest of the world. The levels, which can be seen below, will dictate which variation of the workout that you will perform. Upon completion you can submit your scores and see how you compare globally to all other athletes in the same level as you. If you did not register, you can still complete the workout and scale as needed!

Quote: 

\Some people want it to happen, some wish it would happen, others make it happen. 

- Michael Jordan

6.9.25

TEST DAY - RECORD RESULTS

1RM Snatch 

CLICK HERE to Compare to 12.27.24

Cash Out: 
 AMRAP in 5 Minutes:
3-6-9-12..
Air Bike Calories 
Kettlebell Swings (53/70#) 

Rest 2:00 ...then

... For Time: 
"Erase Your Rounds." Go Back Down In reverse from where you left off. 

Quote: 

Experience tells you what to do; confidence allows you to do it.

-Stan Smith

6.8.25

CARDIO SUNDAY 
9 AM Class will be held at The Lyons' Den - 555 W Beidler Rd. KOP 

AMRAP in 30 Minutes: 
10 Double Unders 
4 Box Jumps (20/24")
4 Dumbbell Step-ups (35/50#) (20/24")
20 Double Unders 
6 Box Jumps (20/24")
6 Dumbbell Step-ups (35/50#)(20/24")
30 Double Unders
8 Box Jumps (20/24")
8 Dumbbell Step-ups (35/50#)(20/24")...

*Continue in this Sequence by Adding 10 Double Unders and 2 to Each Movement After Every Round...

Quote: 

There are no secrets to success. It is the result of preparation, hard work, and learning from failure. 

- Colin Powell

6.7.25

PARTNER SATURDAY
9 AM classes will be held at The Lyons' Den- 555 W. Beidler Rd. KOP Pa

4 Rounds For Time With a Partner: 
Partners Will Run Together and Split the Rest of the Work as Needed

"Maupin" 
800 Meter Run
 49 Push-ups
 49 Sit-ups
49 Air Squats

Quote: 

The greater the effort, the greater the glory. 

- Pierre Corneille

6.6.25

For Load: 

Push Jerk 
2-2-2-2-2-2-2

Cash Out: 
For Time: 
300' Plate OH Walking Lunge (35/45 # Plate)  

Community Notes:

9 AM (Saturday and Sunday) Weekend Classes at the Lyons Den - 555 W Beider Rd KoP; we are hosting a Level 2 at the Gym.

Fundraiser for Lauren's trip to the CrossFit Games on 6/28 at 9:00 AM

Quote: 

If you really want something, and really work hard, and take advantage of opportunities, and never give up, you will find a way.. Follow your Dreams. 

- Jane Goodall

6.5.25

All for time: 

1,000/1,200 Meter Row

Into 3 Rounds of:  
10 Strict Pullups 
10 Strict Ring Dips 

1,000/1,200 Meter Row

Into 3 Rounds of: 

10 Chest to Bar Pullups 

10 DB Bench Press (50/70#)

Community Notes:

9 AM (Saturday and Sunday) Weekend Classes at the Lyons Den - 555 W Beider Rd KoP; we are hosting a Level 2 at the Gym.

Fundraiser for Lauren's trip to the CrossFit Games on 6/28 at 9:00 AM

Quote:
Hard work is the price we must pay for success
- Vince Lombardi

6.4.25

For Rounds and Reps:

AMRAP in 5 Minutes:
3 Power Cleans (95/135#) 
3 Burpees Over the Bar 

Rest 2:00

AMRAP in 5 Minutes:
6 Front Squats (95/135#) 
30 Double Unders

Rest 2:00

AMRAP in 5 Minutes:
9 Thrusters (65/95#)
9 Calorie Air Bike 

Community Notes:

9 AM (Saturday and Sunday) Weekend Classes at the Lyons Den - 555 W Beider Rd KoP; we are hosting a Level 2 at the Gym.

Fundraiser for Lauren's trip to the CrossFit Games on 6/28 at 9:00 AM

 
Quote:
 If you put in the work, put in the time, put in the effort, you're going to reap the benefits.
- Richard Sherman

Low Back Ability Workshop- August 24th | 2–7 PM

🗓️ Save the Date: August 24th | 2–7 PM


We’re hosting a Low Back Ability Workshop🙌 

Their mission? To end the back pain epidemic—effecting individuals of all ages, race, and gender. 

Through innovative training and a “pay what you want” model, they’ve helped thousands regain mobility and live pain-free. 

💪✨ Don’t miss your chance to experience it for yourself! For more information about the program check out @lowbackability 

Use the QR code at the top to register!

Schedule Update – New 7:00 AM

📣 Schedule Update – New 7:00 AM Trial Class with Chloe Darley! 

Thank you all for your continued support and feedback. After monitoring attendance and interest, we’ve decided to cancel the 3:30 PM class on Mondays and Wednesdays, effective after this Wednesday June 4th class. In its place, we’re excited to offer a trial 7:00 AM class on those same days (Monday & Wednesday) to better accommodate your schedules and needs. 

The new 7:00 AM class will begin Monday June 9th. We’ll run this as a trial over the next few weeks, so if you’re looking for an earlier option (but later than 6 AM) to kick off your day, we encourage you to join us! 

6.3.25

Happy Birthday Dana D!

AMRAP in 22 Minutes:

2 Rope Climbs

200 Meter Run 

5 Sandbag Cleans (Over the shoulder) (100/150#)

10 Pistols 

Community Notes:

9 AM (Saturday and Sunday) Weekend Classes at the Lyons Den - 555 W Beider Rd KoP; we are hosting a Level 2 at the Gym.

Fundraiser for Lauren's trip to the CrossFit Games on 6/28 at 9:00 AM

Quote: 

Life is always difficult in proportion to its intensity and reality. 

- Edward Howard Griggs

6.2.25

Every 1 minute, complete: 

1 wall walk 

3 deadlifts 

5 toes-to-bars 

Every minute, add 2 toes-to-bars. 

Complete as many rounds as possible until failure. ♀ 125 lb ♂ 185 lb 

Coaches Notes:

Today’s workout is a bit of a “beep test.” While the first round is seemingly simple, each passing minute gets more challenging. The loading of the deadlift should be moderate and something you can perform 3 reps of easily. The single wall walk and 3 deadlifts should take no more than 20 seconds to complete, leaving at least 40 seconds to perform toes-to-bars. If the wall walk and deadlifts are taking longer than the intended time, reduce the range of motion of the wall walk and the loading of the deadlift. Scale the toes-to-bars to something that is not going to hold you back. In other words, if you can only do 2-3 toes-to-bars in a row before breaking, scale to something that allows you to hang on the bar longer and complete bigger sets.

Community Notes:

9 AM (Saturday and Sunday) Weekend Classes at the Lyons Den - 555 W Beider Rd KoP; we are hosting a Level 2 at the Gym.

Fundraiser for Lauren's trip to the CrossFit Games on 6/28 at 9:00 AM

Quote: 

Your progress depends upon your degree of sustained intensity in a given direction. -

Roger McDonald

6.1.25

CARDIO SUNDAY

For Time: 

5K Run 

Quote: 

“Nothing in the world is ever completely wrong. Even a stopped clock is right twice a day.” 

― Paulo Coelho, Brida

5.31.25

PARTNER SATURDAY 
Bring a Friend or Family Member For Free

AMRAP in 25 Minutes:
"The Lou" 
Alternating Rounds with a Partner 
4 Wallballs (14/20 to 9/10')
4 Pull-ups
4 Burpees 
4 Dumbbell Snatches (35/50#) 

Quote:

 “Do you want to know who you are? Don't ask. Act! Action will delineate and define you.” 

― Thomas Jefferson

5.30.25

 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 1.30.25

Coaches Notes:
 This workout contains few reps, but each rep should be challenging. Think of this as a heavy day, focusing on quality over quantity. In larger classes, if necessary, athletes can share barbells with those using similar loads to manage space and equipment efficiently. Since this is a benchmark day, we will encourage athletes to test their limits with the goal of pushing the loads higher during the next scheduled test in 2025.

Quote: 

“When we are no longer able to change a situation, we are challenged to change ourselves.” 

― Viktor E. Frankl, Man's Search for Meaning

5.29.25

In 20 Minutes, working with a partner, complete as many rounds and calories as possible.
Both Partners will work at the same time, switching after each round.  Record total rounds and calories as your score.

Partner 1: 

10 GHD Sit-ups 

 10 GHD Hip Extensions

15 Wall Balls (14/20 to 9/10') 

Partner 2: 
Max Calorie Row 

Quote:
“It's not the load that breaks you down, it's the way you carry it.” ― Lou Holtz

5.28.25

 12 Rounds For Time: 

6 Dumbbell Deadlifts 
6 Dumbbell Hang Power Cleans 
6 Dumbbell Push Jerks
(Dumbbell weight -2 x 35/50#) 

Quote: 

“Believe in yourself. You are braver than you think, more talented than you know, and capable of more than you imagine.”
― Roy T. Bennett, The Light in the Heart

5.27.25

All For Time: 

30' Handstand Walk 
20 Hang Power Snatches (65/95#)
10 Overhead Squats (65/95#)

Into: 
24/30 Calorie Air Bike 

Into:
2 Rounds Of: 
15' Handstand Walk
10 Hang Power Snatches(65/95#)
5 Overhead Squats (65/95#)

Into: 
24/30 Calorie Air Bike

Quote: 

“Don't be pushed around by the fears in your mind. Be led by the dreams in your heart.” ― Roy T. Bennett, The Light in the Heart

5.26.25

9:00 AM Memorial Day Murph will be Held at the Lyons Den

(555 W. Beidler Rd, KoP)

(after party and BBQ following the Workout)

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. 

This workout was one of Mike's favorites and he'd named it "Body Armor". From there on it was referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. 
Rx for the full WOD will require the weight vest (10# ladies and 20# gentlemen).

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

(10#/20# vest)

An appropriate scale for this WOD would be

("1/2 Murph"):
800M Run
50 Pull-ups
100 Push-ups
150 Squats
800 Meter Run.

Partner "Murph" is also an option:
Two athletes complete the work together one person working at a time except on the runs. Both athletes will run an 800 together in the beginning and in the end (timer ends as the last person crosses the doorway).

Quote: 

"The most difficult thing is the decision to act; the rest is merely tenacity." —Amelia Earhart

5.25.25

Every 10 mins for 4 rounds:

400 M Run 

500 M Row 

1000M C2 Bike

Community Notes:

Memorial Day Murph will be Held at the Lyon's Den tomorrow 5/26 at 9:00 AM 

Please join us at 555 W. Beidler Rd, KoP- for the Workout, Community, Waterslide and After party, Music, BBQ and so much more! 

Everyone is WELCOME!

Quote:

Brené Brown “You’re imperfect and you’re wired for struggle, but you are worthy of love and belonging.”

5.24.25

 PARTNER SATURDAY
Bring a Friend or Family Member For Free

AMRAP in 20 Minutes - With A Partner:

24 Dumbbell Thrusters (25/45#)/ Resting Partner Must Dead Hang From Bar 
24 Calorie Air Bike/Resting Partner Must Hold Dumbbells in Suitcase Hold
48 AB- Mat Situ-ps/Resting Partner Must Hold Wall Sit 

Community Notes:

Memorial Day Murph will be Held at the Lyon's Den Monday 5/26 at 9:00 AM 

Please join us at 555 W. Beidler Rd, KoP- for the Workout, Community, Waterslide and After party, Music, BBQ and so much more! 

Everyone is WELCOME!

Quote: 

“All the great things are simple, and many can be expressed in a single word: freedom, justice, honor, duty, mercy, hope.”
|― Winston Churchill

5.23.25

 For Load:

5-3-1-5-3-1
Power Snatch 

Cash Out: 
Tabata (:20/:10 for 8 Intervals) for total reps:

Power Snatch (55/75#)
Double Unders 

Community Notes:

Memorial Day Murph will be Held at the Lyon's Den Monday 5/26 at 9:00 AM 

Please join us at 555 W. Beidler Rd, KoP- for the Workout, Community, Waterslide and After party, Music, BBQ and so much more! 

Everyone is WELCOME!

Quote: 

“Without memory, there is no culture. Without memory there would be no civilization, no future.”

 – Elie Wiesel

5.22.25

 For Time: 

64/80 Calorie Row 
40 Wall Balls 
64/80 Calorie Ski
30 Wall Balls
800 Meter Run 
20 Wall Balls 

(14/20# to 9/10') 

Score 1: Time to Complete Row
Score 2: Total Workout Time

Community Notes:

Memorial Day Murph will be Held at the Lyon's Den Monday 5/26 at 9:00 AM 

Please join us at 555 W. Beidler Rd, KoP- for the Workout, Community, Waterslide and After party, Music, BBQ and so much more! 

Everyone is WELCOME!

Quote: 
“America without her soldiers would be like God without His angels.”
– Claudia Pemberton

5.21.25

 2025 Age Group Semifinals Workout #4

For Time: 
150' OH DB Walking Lunge
50 Alternating Dumbbell Snatch 
50 Box Jump Overs 

.♀ 35-lb (15-kg) dumbbell, 20-inch box
♂ 50-lb (22.5-kg) dumbbell, 24-inch box

Community Notes:

Memorial Day Murph will be Held at the Lyon's Den Monday 5/26 at 9:00 AM 

Please join us at 555 W. Beidler Rd, KoP- for the Workout, Community, Waterslide and After party, Music, BBQ and so much more! 

Everyone is WELCOME!

Quote: 
“So long as the memory of certain beloved friends lives in my heart, I shall say that life is good.”

5.20.25

 TEST DAY - RECORD RESULTS

5 RM Back Squat 

CLICK HERE to compare to 1.8.25

Cash Out: 

AMRAP in 8 Minutes:

5 Chest to Bar Pull-ups

10 Kettlebell Swings (35/53#)

15 Goblet Squats (35/53#)

Community Notes:

Memorial Day Murph will be Held at the Lyon's Den Monday 5/26 at 9:00 AM 

Please join us at 555 W. Beidler Rd, KoP- for the Workout, Community, Waterslide and After party, Music, BBQ and so much more! 

Everyone is WELCOME!

Quote:

“The brave die never, though they sleep in dust: Their courage nerves a thousand living men.” 

– Minot J Savage 

5.19.25

AMRAP in 18 minutes:

12 Calories Row 

12 Clean & Jerk (75/115#)

9 Burpee Over Bar

3 Wall Walks 

Community Notes:

Memorial Day Murph will be Held at the Lyon's Den Monday 5/26 at 9:00 AM 

Please join us at 555 W. Beidler Rd, KoP- for the Workout, Community, Waterslide and After party, Music, BBQ and so much more! 

Everyone is WELCOME!

Quote: 
.“They who for their country die shall fill an honored grave, for glory lights the soldier’s tomb a beauty weeps the brave.”
—Joseph Rodman Drake

5.18.25

CARDIO SUNDAY

For Time: 
800 M Run
50 Burpees
600 M Run
50 Wall Balls (14/20# to 9/10')
400 M Run
200 M Farmers Carry (2x35/53#)
600 M Run 
50 Wall Balls
800 M Run 
100 Situps 

Quote: 

Long-term consistency trumps short-term intensity. 

- Bruce Lee

5.17.25

PARTNER SATURDAY 
Bring a Friend or Family Member for Free!

With a Partner, Splitting Work as Needed: 

Every 5:00 For 6 Rounds 
500 Meter Row 
Max Rounds of Strict "Cindy"

*Score is Total Rounds + Reps 
1 Round of Strict "Cindy":
5 Strict Pull-ups
10 Push-ups
15 Air Squats 

Quote: 

Sustained intensity equals ecstacy. 

- Wynton Marsalis

5.16.25

10 Rounds for Time: 

4 1-Arm Devils Press (40/60#)
6 Toes to Bar
8 Box Jumps (20/24#) 

Quote:

The function of education is to teach one to think intensively and to think critically. Intelligence plus character - that is the goal of true education. 

- Martin Luther King, Jr.

5.15.25

 TEST DAY - RECORD RESULTS

Air Bike Calories (Bodyweight)
Time Cap: 25:00

CLICK HERE to compare to 1.14.25  

Cash Out: 
Strict Ring Muscle Up (practice)

or 

As many reps as possible of Strict Ring Muscle Ups  in 4:00 

Quote:

Life is not just the passing of time. Life is the collection of experiences and their intensity.

- Jim Rohn

5.14.25

For Time: 

27*21*15* reps for time of: 

Back Squats (110/165#)

Handstand Push-ups

*Run 200 M after each set

(back squats will be taken from the floor)

Quote:

Do not try to do extraordinary things but do ordinary things with intensity. 

- Emily Carr 

5.13.25

AMRAP in 8 Minutes:

2 Rope Climbs (15')

10 Slamballs (20/30#)

10/12 Calories Ski Erg

Rest 2:00

AMRAP in 8 Minutes:

12 GHD Sit-ups

25' Dumbbell Walking Lunge (Suitcase Carry) (2x35/50#)

12 Dumbbell Hang Power Cleans (2x35/50#)

Quote:

Your progress depends upon your degree of sustained intensity in a given direction. 

- Roger McDonald

5.12.25

TEST DAY - RECORD RESULTS
For Time: 

8 Rounds for time of: 
2 Power Cleans (135/205#)
2 Push Jerks (135/205#)
30 Double Unders 

Rest 3:00

Find 1 RM Clean and Jerk 

CLICK HERE to compare to 1.21.25

Quote: 

Your profession is not what brings home your weekly paycheck, your profession is what you're put here on earth to do, with such passion and such intensity that it becomes spiritual in calling. 

- Vincent Van Gogh

5.11.25

 CARDIO SUNDAY
HAPPY MOTHER'S DAY!!

For Total Calories, Pick any Machine: 

On a 30:00 Running Clock 
Minutes 0-9- :45 Work/:15 Rest
Minutes 10-19- :30 Work/:30 Rest
Minutes 20-29- :15 Work/:45 Rest

Quote:

“I really think a champion is defined not by their wins but by how they can recover when they fall” – Serena Williams 

5.10.25

 PARTNER SATURDAY 
Bring a Friend or Family Member for Free

"Batman and Robin"
With a Partner, Split Work and Partition Anyway
For Time: 

100 Burpees
200 Double Unders
50 Pullups
100 Calorie Bike 

Quote:

 “I’ve never tried to hide the fact that it is my intention to become the best.”

 – Cristiano Ronaldo

5.9.25

AMRAP in 18 Minutes:

3 Bar Muscle Ups
9 Dumbbell Snatch (50/70)
15 Wall Balls (14/20# to 9/10')
18/21 Calorie Row  

Quote:

“The best decisions aren’t made with your mind, but with your instinct.” 

– Leo Messi

5.8.25

TEST DAY - RECORD RESULTS

"Nancy" 

5 Rounds for Time: 
400 Meter Run
15 Overhead Squats (65/95#)

CLICK HERE to Compare to 10.3.23

 Quote: 

If you can see it here and you have the courage enough to speak it, it will happen. People believe in certain things but they keep to themselves, they don’t put it out there. If you truly believe in it, if you become vocal with it, you’re creating that law of attraction and it will become reality.
– Conor McGregor

5.7.25

For Time:

25 Dumbbell Bench Press 
800M/1000M Ski 
 25 Dumbbell  Bench Press
800/1000M Row
25 Dumbbell Bench Press

Dumbbell  (2x 35/50#)

Quote: 

Dreams are free. Goals have a cost. While you can daydream for free, goals don’t come without a price. Time, Effort, Sacrifice, and Sweat. How will you pay for your goals? 

– Usain Bolt

5.6.25

For Max Load: 

10-8-6-4-2
Front Squat 

Cash Out: 
For Time:
400 Meter Farmer Carry (2x53/70#)

*Complete 5 Burpees for each time the KBs were put down during the Farmers Carry*

Quote: 

“There is no way around hard work. Embrace it. You have to put in the hours because there’s always something which you can improve.” 

– Roger Federer

5.5.25

"The Cinco" 

Complete 5 x 3:00 Rounds with 1:00 of Rest Between Each 

Round 1: 
16/20 Calorie Air Bike 
Max GHD Sit Ups 

Round 2: 
16/20 Calorie Air Bike 
Max Deadlifts (155/225)

Round 3: 
16/20 Calorie Air Bike
Max Pushups 

Round 4: 
16/20 Calorie Air Bike 
Max Power Cleans (95/135)

Round 5: 
16/20 Calorie Air Bike
Max Double Unders

Quote: 

“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” 

– Arnold Schwarzenegger

5.4.25

 CARDIO SUNDAY
 
For Time: 
40 Dumbbell Box Step Overs (20" 1x35/50)
40 Burpees
800/1000 Meter Row 
30 Dumbbell Box Step Overs (20" 1x35/50)
30 Burpees
800 Meter Run 
20 Dumbbell Box Step Overs (20" 1x35/50)
20 Burpees 

Quote: 

There is always new life trying to emerge in each of us. Too often we ignore the signs of resurrection and cling to part of life that have died for us. 

- Joan D. Chittister

5.3.25

PARTNER SATURDAY
Bring a Friend or Family Member For Free

Partner "Manion" 

7 Rounds: 
400 Meter Run
29 Back Squats (95/135#)

Note: Athletes will run together and split the back squats as needed. 

"If Not Me, Then Who..." On April 29, 2007, Travis Manion was killed by an enemy sniper while saving his wounded teammates. Today, Travis Manion Foundation (TMF) exists to carry on the legacy of character, service and leadership embodied by Travis and all those who have served and continue to serve our nation. Travis' words before leaving for his final deployment to Iraq "If Not Me, Then Who..." are a constant reminder for all of us to live with character and put other people's interests before our own.

Quote: 

Let every dawn be to you as the beginning of life, and every setting sun be to you as its close. 

- John Ruskin

5.2.25

TEST DAY: RECORD RESULTS

Flight Simulator 

 For Time: 

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 reps of: 

Unbroken Double Unders 

 (cap 20:00) 

Coaches Notes: 

The Flight Simulator is a workout that challenges you in many ways. To complete this workout as prescribed, each set of double unders must be strung. This means you must complete that many in a row without stopping. After each set, you MUST break. For example, you cannot do 30 straight and then perform 20 as your next set. You must do 5, stop, 10 stop, etc...however, you control how long you stop. If you fail any set, you must start that set over. For example, if you trip on 49 of 50, you must redo the set of 50.    

Cash Out: 
With a Partner, Complete Intervals "You Go, I Go"
4 x 500 Meter Ski 
Score is Slowest Interval

Quote: 

Don't hold together what must fall apart. The familiar life crumbles so the new life can begin. 

- Bryant H. McGill

5.1.25

TEST DAY: RECORD RESULTS

"The Other CrossFit Total"

1RM Clean
1RM Bench Press
1RM Overhead Squat

Quote:

Step through new doors. The majority of the time there's something fantastic on the other side.

- Oprah Winfrey

4.30.25

Sumo-Deadlift 

5-5-5-5-5 

Cash Out: 

For time 24-18-12 reps of: 

Kettlebell Swings (53/70#) 

Box Jump Overs (24/30#)

Quote: 

We must let go of the life we have planned, so as to accept the one that is waiting for us. 

- Joseph Campbell

4.29.25

AMRAP in 27 Minutes:

200 Meter Run
100' Overhead Walking Lunge (1x35/50#)
16/20 Calorie Air Bike
20 Pull-ups
200 Meter Run
20 Push-ups 

Quote: 

Throw your dreams into space like a kite, and you do not know what it will bring back, a new life, a new friend, a new love, a new country. 

- Anais Nin

4.28.25

For Time: 

2025 Age Group Semifinals Workout #2

For time:
60/75 Calorie Row
21 Shoulder to Overheads (85/135)
60/75 Calorie Row
15 Shoulder to Overheads (125/185)
60/75 Calorie Row 
9 Shoulder to Overheads (155/225#) 

Time Cap 20:00

Quote:

No matter how long the winter, spring is sure to follow. 

- English Proverb

4.27.25

CARDIO SUNDAY

 9AM Class will be held at the Lyons Den - 555 w Beidler Rd. King of Prussia

Every 4:00 x 6 Rounds
Rest 1:00 Between

400 Meter Run 
50 Double Unders 
Max Calorie Machine of Choice in Remaining Time

Quote: 

Creatives need to remember that we don't stop growing just because we get older. We can still do hard things, and we're better for it. 

-Michelle Buteau 

4.26.25

9:00 AM Class  TODAY will be held at The Lyons Den
555 W Beidler Rd, King of Prussia

PARTNER SATURDAY

AMRAP in 20 Minutes:

with a Partner (share the work as needed)

75 Sit-ups
50 Devils Press (1x35/50#)
75 Double Unders 
50 Burpees
75 Lunges (Sandbag or DB)
50 Hand Release Pushups
75 Double Unders 
50 Pike Pushups
75 Lunges (Sanbag or DB) 
75 Sit-ups

Community Notes:

There will be NO CrossFit Kids class or Pre-teens class today. 

Quote:

I'm always choosing the hard things, the things that aren't easy. 

-Dee Rees Read 

4.25.25

3 Rounds for time of: 

400 Meter Run

25 Pushups 

7 Strict Pull-ups 

500 Meter Row 

25 Air Squats 

7 Strict Pull-ups

Community Notes:

9AM Saturday (4/26) and Sunday (4/27) classes will be held at the Lyons Den - 555 W. Beidler Road, King of Prussia. There will be NO CrossFit Kids class or Pre-teens class on Saturday. 

Quote: 

The hard things in life, the things you really learn from, happen with a clear mind. 

-Caroline Knapp 

4.24.25

Every 3:00 for 5 Rounds Complete: 

10 Dumbbell Hang Clean and Jerk (1x 50/70)
10 Burpees Over the Dumbbell
10 Toes to Bar 
Max Calorie Air Bike in Remaining Time

(Score is total number of calories for all 5 rounds)

Coaches Notes: 

There is No Rest Between Rounds. Athletes should aim to have around 1:00 on the bike. 

Community Notes:

9AM Saturday (4/26) and Sunday (4/27) classes will be held at the Lyons Den - 555 W. Beidler Road, King of Prussia.

There will be NO CrossFit Kids class or Pre-teens class on Saturday. 

Quote: 

Like a plant that starts up in showers and sunshine and does not know which has best helped it to grow, it is difficult to say whether the hard things or the pleasant things did me the most good. 

-Lucy Larcom 

4.23.25

TEST DAY - RECORD RESULTS

"Everest" 

21-15-9 reps of:
Back Squat (205/315#)
Strict Handstand Pushups  

Community Notes:

9AM Saturday (4/26) and Sunday (4/27) classes will be held at the Lyons Den - 555 W. Beidler Road, King of Prussia. 

There will be NO CrossFit Kids class or Pre-teens class on Saturday. 

Quote:

 You have to always continue to strive no matter how hard things get, no matter how troubled you feel. No matter how tough things get, no matter how many times you lose, you keep trying to win.

- LL Cool J

4.22.25

For Time:

30-20-10 reps of:
GHD Sit-ups
Deadlifts (125/185#)
3-2-1
Legless Rope Climbs (15')

Community Notes:

9AM Saturday (4/26) and Sunday (4/27) classes will be held at the Lyons Den - 555 W. Beidler Road, King of Prussia. 

There will be NO CrossFit Kids class or Pre-teens class on Saturday. 

Quote:

If you would only recognize that life is hard, things would be so much easier for you.

- Louis D. Brandeis 

4.21.25

 TEST DAY - RECORD RESULTS

"Fight Gone Bad"

    In this workout you move from each of five stations after a minute for three rounds. This is a five-minute round from which a one-minute break is allowed before repeating. 

 The stations are: 

 1. Wall-ball: 20/14 pound ball, 10/9 ft target. (Reps) 

 2. Sumo deadlift high-pull: 75/55 pounds (Reps) 

 3. Box Jump: 20" (Reps) 

 4. Push-press: 75/55 pounds (Reps) 

 5. Row: calories (Calories)

 Rest 1:00 

 The clock does not reset or stop between exercises. On call of "rotate," or the sound of the buzzer the athlete/s must move to the next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

CLICK HERE to Compare to 11.9.23

Community Notes:

9AM Saturday (4/26) and Sunday (4/27) classes will be held at the Lyons Den - 555 W. Beidler Road, King of Prussia. There will be NO CrossFit Kids class or Pre-teens class on Saturday. 

Quote:

A brand for a company is like a reputation for a person. You earn reputation by trying to do hard things well. -Jeff Bezos 

4.20.25

CARDIO SUNDAY 

"Fortune Fortitude"

15 Rounds for Time: 
12/15 Calorie Row 
12 Burpees  

Quote:

Our character is what we do when we think no one is looking.
- H. Jackson Brown, Jr.

4.19.25

PARTNER SATURDAY
Bring a Friend or Family Member for Free!

AMRAP 20 with a partner: 

200-meter run 

10-cal bike, row, or ski 

5 power snatches (105/155 lb) 

5 overhead squats (105/155 lb) 

– Perform in “I go, you go” rounds. Partner one performs an entire round, and then partner two does an entire round. Continue in this fashion until the workout is over.

Quote

 Men of genius are admired, men of wealth are envied, men of power are feared; but only men of character are trusted. 

- Alfred Adler

4.18.25

All For Time: 

1 Round of:
30 Wall Balls (14/20# to 9/10')
24 Toes to Bar
15/18 Calorie Air Bike

2 Rounds of: 
15 Wall Balls 
12 Pull-ups
7/9 Calorie Air Bike

3 Round of:
10 Wall Balls
8 Chest to Bar Pull-ups
5/6 Calorie Air Bike 

Quote: 

Knowledge will give you power, but character respect. 

- Bruce Lee

4.17.25

For Time: 

15-12-9-6 reps of:
Bench Press (105/155#)
100 Meter Bear Hug Sandbag Carry (70/100#)
50 Crossover Single Unders

Quote:

Sometimes it's the words we choose not to say that speak most loudly about our character. 

- Lysa TerKeurst

4.16.25

For Time: 
1000 Meter Ski 
1000 Meter Row
50 Walking Lunges
500 Meter Ski
500 Meter Row
50 Box Jumps (20/24")
250 Meter Ski 
250 Meter Row
50 Kettlebell Swings (35/53#) 

Quote

 Wealth is not the standard of worth. Some people put cash before character. 

- Billy Sunday

4.15.25

TEST DAY - RECORD RESULTS

3 RM Push Press

Cash Out: 
For Time:
50 Hang Clusters (65/95#)
*Every time that you drop the bar, perform 3 burpees*

(time cap 10:00)

Quote

 You don't build your character by doing what everybody else is doing.

- Carlos Ghosn

4.14.25

3 Rounds for time of:

400 Meter Run

5 Bar Muscle Ups

5 Power Snatch (95/135#)

5 Strict Handstand Push-ups

20 Double Unders

Quote:
 Be more concerned with your character than your reputation, because your character is what you really are, while your reputation is merely what others think you are.

-John Wooden

4.13.25

 CARDIO SUNDAY 

For Time: 
280/350 Calories (on Any Machine)

*Starting at 0:00, Every 5 Minutes Complete 50 Double Unders

Quote:

Where you stand determines what you see and what you do not see; it determines also the angle you see it from; a change in where you stand changes everything. 

- Steve de Shazer

4.12.25

 PARTNER SATURDAY 
Bring a Friend or Family Member For Free

AMRAP in 24 Minutes:
Partners Split work As Needed

10 Wall Balls (14/20# to 9/10')
10 Ring Rows 
10 Dumbbell Front Rack Lunges 
10 Dumbbell Snatches 

*Add 10 Reps to Each Movement After Each Round
Dumbbells (2x 35/50#)

Quote:

Everything we hear is an opinion, not a fact. Everything we see is a perspective, not the truth. 

- Marcus Aurelius

4.11.25

Strict Press 

5-5-5-5-5

AMRAP in 15 Minutes: 

100-m single-DB suitcase carry (50/70#) 

7 single-DB push jerks, right arm (50/70#) 

7 single-DB push jerks, left arm (50/70#) 

21 Double Unders

Quote:

"Perspective is everything when you are experiencing the challenges of life." 

- Joni Eareckson Tada

4.10.25

In 20 Minutes, Build to a Heavy Complex of:
1 Clean + 3 Front Squats 

Cash Out: 
All For Time:
Buy In: 
24/30 Calorie Air Bike

Into 3 Rounds of:
12 Squat Cleans (75/115#)
12 Toes to Bar

Quote:

"Life is about perspective and how you look at something… ultimately, you have to zoom out."

 - Whitney Wolfe Herd

4.9.25

TEST DAY - RECORD RESULTS

 "Jackie" 

1000 Meter Row 

50 Thrusters (35/45#) 

30 Pull-ups

Skill Cash Out:

Spend 10- 15 Minutes working on the technique for a Ring Muscle Up

Quote:

"The distance between insanity and genius is measured only by success."

 - Bruce Feirstein

4.8.25

Deadlift 

5-5-5-5-5

Cash Out:

AMRAP in 10 Minutes:

15 GHD Situps

12 Deadlifts (70% of your 5 RM)

3 Wall Walks

Quote: 

"We often need to lose sight of our priorities in order to see them."

 - John Irving

4.7.25

 AMRAP in 17 Minutes:

17 Push-ups
17 Kettlebell Swings (35/53#)
17 Calorie Ski Erg
17 Kettlebell Box Step Overs (20/24"- 35/53#)

Quote: 

One person’s craziness is another person’s reality."
 - Tim Burton

4.6.25

CARDIO SUNDAY 

For Time: 
1 Mile Run
50 Line Facing Burpees
100 Calorie Ski
50 Line Facing Burpees
1 Mile Run

Quote: 

 “The will to win is important, but the will to prepare is vital.”

– Joe Paterno

4.5.25

 PARTNER SATURDAY 

Bring a Friend or Family Member for Free

AMRAP in 21 Minutes: 

with a Partner, Splitting Work as Desired

30 Box Jumps (20/24")

30 Dumbbell Shoulder to Overhead (2x 35/50#) 

30 Synchro Russian Twists (1x35/50#)

30 Calorie Machine of Choice OR 400 Meter Run (Split)

Quote: 

What makes something special is not just what you have to gain, but what you feel there is to lose.”

 – Andre Agassi

4.4.25

Back Squat 
7-7-7-7-7

Cash Out: 
For time:
40/50 Calorie Row
50 Wall Balls (14/20# to 9/10')

Quote:

“I’ve never lost a game. I just ran out of time.” 

— Michael Jordan

NEW CLASS ALERT

 

NEW CLASS ALERT

We will now be offering a NEW CrossFit Class at 6:30 PM on Monday and Wednesday. 

Class begins on 4/7 with Chloe!

4.3.25

5 Rounds for Time:  

12/16 Calorie Air Bike
12 Clean and Jerks (95/135#)
10 Burpees Over the Bar

Quote:

“Pressure is a word that is misused in our vocabulary. When you start thinking of pressure, it’s because you’ve started to think of failure.” 

– Tommy Lasorda

4.2.25

AMRAP in 20 Minutes:

400 Meter Run 
20 Dumbbell Bench Press (35/50#) 
10 Strict Pull-ups

Quote: 

“Believe me, the reward is not so great without the struggle.”
 – Wilma Rudolph

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