The Next Chapter

For many years, this space grew into something bigger than I ever imagined. What began as a simple place to share workouts, ideas, and a love for fitness quickly evolved into CrossFit King of Prussia — a community, a home, and a chapter of my life that I will always be grateful for. Since I sold CFKOP in October of 2025, that chapter has closed, and I am no longer the owner, but I'm still a coach and athlete there. But while the role has changed, my passion for coaching, programming, and helping people move better, feel stronger, and live fuller lives has not. So, this site returns to its roots. This will once again be a place for fitness sharing — workouts I design for my clients and myself throughout the week, highlights of the individuals and classes I continue to coach, and reflections from my ongoing journey in health and performance. 

Fitness has always been about more than sets and reps. It builds strength, yes — but it also builds resilience, confidence, and clarity. It supports mental health, creates emotional balance, and fosters connection through shared effort and encouragement. The social bonds formed through training together are just as powerful as the physical results. My mission moving forward is simple: Keep moving. Keep learning. Keep sharing. Thank you for being part of this journey — past, present, and future. 

If you choose to follow this blog please post your scores to comments to tag me on social media @almotherofdragons.

February Week 3 -in no particular order 

Amrap in 20 Minutes:

8 C2B Pull-ups

10 Handstand Push-Ups 

12 Box Jumps (20/24) 

14 Alternating Dumbbell Snatches (35/50) 

3 Rounds For Time 

15 Calorie Row 

15 Deadlifts (155/225) 

15 Toes-to-Bar 

15 Bar-Facing Burpees 

All for time

2 rds: 

5 Wall Walks 

20 Back Rack Lunges (65/95) 

3 rds 

20 ft Handstand Walk 

12/10 Calorie Bike 

4 rds 8 Power Snatches (65/95) 

30 Crossover Single Unders (or 20 Double Unders)

For Rounds and Reps:

AMRAP in 10 Minutes

10 cal Row

10 Thrusters (65/95)

rest 2:00

AMRAP in 12 Minutes

12 Cals Air Bike 

12 KBS (35/53)

rest 2:00 

AMRAP in  8 Minutes

8 Cal Ski

8 Box Jumps (20/24)

Back Squat 

5/5/5/3/3/3