12.14.24

Advent Day 14:
Come to Festivus and get a ticket!

Quote: 

“Chaos is merely order waiting to be deciphered.”

 ― José Saramago

Holiday 2024

Our Festivus - The CFKOP Holiday Party Awaits with some new twists!

Celebrate the season with us at CrossFit King of Prussia for a morning packed with fitness, food, and festive fun! 

When: December 14 

Kickoff: 9 AM with a community workout!   

Partners will be randomly selected, adding an exciting twist—who will your partner be???

Together, you’ll compete for the titles of King & Queen of Prussia, with the runners-up crowned Prince & Princess! 

Brunch will follow the workout: We will refuel after the workout with a festive holiday brunch featuring signature mimosas and potluck-style brunch dishes. If you would like to contribute to the Brunch check in with the sign up on the community page or see Aimee or Erini. 

White Elephant Gift Exchange: Bring a gift under $20—make it creative and quirky for added laughs! 

Stick around for our Festivus traditions:  

Airing of Grievances 

This is a great chance to connect with the community, celebrate the season, and enjoy some holiday surprises. 

 Don’t miss it—mark your calendars and let’s make memories together! 

#HolidayParty #CrossFitCommunity #LuckOfTheDraw #Festivus #KingandQueen #CFKOP

Community Notes

As summer comes to a close we are excited about the FALL and upcoming festivies we have a CrossFit KOP. 

It's time to mark your calendars! 

 

Saturday 9/31 - Community WOD for Lauren Taylor to wish her good luck at the CF Adaptive Games  

Monday 9/2 - Labor Day 10 AM Hero WOD with Coach Matthew Powell 

Sat/Sun 9/14/9/15 - 9 AM Classes at the Lyons Den 555 w Beider Rd. King of Prussia 

Sat 12/14 -  The King and Queen of Prussia (internal competition) and Festivus (our holdiay party) will be combinded this year on Saturday 12/14 - This will look a bit different but all the same traditions will still be present from both events!

Happy Festivus

 

12.8.23

4 Rounds for time:

6 Clean and Jerks (95/135#)

6 Overhead Squats (95/135#)

6 Wall Walks

(rest 1:00)

Advent Day 8:

Come to Festivus- Get a ticket!!!!

Quote: 

Look for the good in every situation, seek the valuable lesson in every setback, look for the solution to every problem. Think and talk continually about your goals.” 

– Brian Tracy, productivity coach and author of Eat that Frog!

Festivus 2023

  

Festivus -is our annual HOLIDAY PARTY on FRIDAY 12/8 at 5:30PM!

JOIN US!

On 12/8 the last class will be at 4:30PM.

Who is welcome at Festivus? 

EVERYONE (who is a member of CFKoP) and all of our legacy friends and family of course!!! 

If you still read this blog you better show up...haha!

When should I arrive? 

 About 5:00/5:30 ish PM...and the WOD will commence closer to 6:00/6:15PM.

What should I bring? 

A gift under or over or about $5.00/$10.00 and a dish to eat AND drinks to share.

 What should I wear? 

 A "festive" holiday sweater or something like it...we value creativity.

What should I expect? 

FUN, FRIENDS, COMMUNITY...AND...FEATS OF STRENGTH.
 You can also air your grievances and get your picture by the aluminum pole! We will provide a catered meal and some drinks. The WOD will be a team workout--your team will consist of a random selection of athletes

 Is it really worth coming? 

YES

12.4.23

5 Rounds for time of:

5 Sandbag Cleans (100/150#)

10 Calories Air Bike

15 Toes to Bar

EVERY 2:00 (including the start of the workout) complete 7 Kettlebell Swings (53/70#) 

ADVENT DAY 4

15 Wall-walks for time

(M/F Winner)

Community Notes:

Join us this Friday 12/8 at 5:30 PM for our annual Holiday Party - FESTIVUS.

Come in your most festive outfit, get ready to air grievances, compete at feats of strength and bring a white elephant gift to trade and some treats and drinks to share. 

Quote: 

“Don't spend time beating on a wall, hoping to transform it into a door. ” ― Coco Chanel

12.1.23

Take 15 minutes to build to a HEAVY 3 RM Bench Press

then...

3 Rounds for time of:

500 Meter Row

18 Bench Press (95/135#)

ADVENT CHALLENGE DAY - 1

Max Burpees in 2:00 

M/F Winner 

Community Notes: 

This weekend's classes 12/2-12/3 Saturday/Sunday 9 AM will be held at the Lyons Den (555 w. Beidler, King of Prussia); there will be NO Kids class Saturday or Lifting on Sunday. 

Saturday 7 - 8 am OPEN gym will be held at the box.  

FESTIVUS our annual Holiday party will be held Friday 12/8 at 5:30 PM. Come in your most festive outfit, get ready to air grievances, compete at feats of strength and bring a white elephant gift to trade and some treats and drinks to share. 

Quote: 

"Hard work is a prison sentence only if it does not have meaning. Once it does, it becomes the kind of thing that makes you grab your wife around the waist and dance a jig." — Malcolm Gladwell

11.30.23

AMRAP in 12 Minutes:

10 Dumbbell Deadlifts (35/50#)

10 Dumbbell Push Press (35/50#)

3 Bar Muscle Ups

Community Notes: 

This weekend's classes 12/2-12/3 Saturday/Sunday 9 AM will be held at the Lyons Den (555 w. Beidler, King of Prussia); there will be NO Kids class Saturday or Lifting on Sunday. 

Saturday 7 - 8 am OPEN gym will be held at the box.  

FESTIVUS our annual Holiday party will be held Friday 12/8 at 5:30 PM. Come in your most festive outfit, get ready to air grievances, compete at feats of strength and bring a white elephant gift to trade and some treats and drinks to share. 

Quote: 

"The only thing standing between you and outrageous success is continuous progress you need discipline." — Dan Waldschmidt

11.29.23

Back Squat 

5-5-5-5-10

Increase loading on each set as you build to a 10-rep max

Cash out:

Tabata Air Bike Sprints!

Record total calories for 8 intervals of :20 on and :10 off

Community Notes: 

This weekend's classes 12/2-12/3 Saturday/Sunday 9 AM will be held at the Lyons Den (555 w. Beidler, King of Prussia); there will be NO Kids class Saturday or Lifting on Sunday. 

Saturday 7 - 8 am OPEN gym will be held at the box.  

FESTIVUS our annual Holiday party will be held Friday 12/8 at 5:30 PM. Come in your most festive outfit, get ready to air grievances, compete at feats of strength and bring a white elephant gift to trade and some treats and drinks to share. 

Quote: 

"I do not know anyone who has got to the top without hard work. That is the recipe. It will not always get you to the top, but should get you pretty near." — Margaret Thatcher

11.28.23

On a 12:00 clock: 

50-calorie row 

40 Kettlebell swings (35/53 lb) 

30 burpees 

Max rope climbs (15ft)

-rest 3:00-

On a 6:00 clock:

25-calorie row

20 Kettlebell swings (35/53#)

15 Burpees

Max rope climbs (15ft)

Community Notes: 

This weekend's classes 12/2-12/3 Saturday/Sunday 9 AM will be held at the Lyons Den (555 w. Beidler, King of Prussia); there will be NO Kids class Saturday or Lifting on Sunday. 

Saturday 7 - 8 am OPEN gym will be held at the box.  

FESTIVUS our annual Holiday party will be held Friday 12/8 at 5:30 PM. Come in your most festive outfit, get ready to air grievances, compete at feats of strength and bring a white elephant gift to trade and some treats and drinks to share. 

Quote: 

"If people knew how hard I worked to get my mastery, it wouldn't seem so wonderful after all." 

— Michelangelo

11.27.23

"Holleyman" 

 30 rounds for time of: 

5 Wallball shots (14'20 to 9/10 ft) 

3 Handstand Push-ups

1 Power Clean (155/225)

Community Notes: 

This weekend's classes 12/2-12/3 Saturday/Sunday 9 AM will be held at the Lyons Den (555 w. Beidler, King of Prussia); there will be NO Kids class Saturday or Lifting on Sunday. 

Saturday 7 - 8 am OPEN gym will be held at the box.  

FESTIVUS our annual Holiday party will be held Friday 12/8 at 5:30 PM. Come in your most festive outfit, get ready to air grievances, compete at feats of strength and bring a white elephant gift to trade and some treats and drinks to share. 

Quote: 

"Do the best you can until you know better. Then when you know better, do better." — Maya Angelou

Upcoming Holiday Dates and Schedule

 

Check out our fall schedule and some cool community events we hope you can all join us for!

Friday 11/10 - CHAD 

Saturday 11/11- Girls on Girls 

Wednesday 11/22 - 10 K row - OPEN gym from 6 AM until 1 PM 

Thursday 11/23 - Closed Thanksgiving 

Friday 11/24 - NO 6 am or 6:30 PM classes 

Saturday/Sunday 12/2-12/3 - CFL1 at the gym - 9 AM Sat/Sun at the Lyons Den (555 W Beidler Rd, KoP) 

Friday 12/8 - Festivus - Holiday Party 5:30 PM

Sunday 12/24 - FREE Friends and Family 9:00 AM 

Monday 12/25 Closed Christmas 

Tuesday 12/26 - NO 6 am class 

Sunday 12/31 - FREE Friends and Family 9:00 AM 

Monday 1/1 - Closed New Years Day 

Saturday/Sunday 1/6-1/7 - CFL2 at the gym - 9 am Sat/Sun at the Lyons Den (555 W Beidler Rd, KoP)

Upcoming Events

 

Join us for these amazing events! 

Happy Fall ya'll--> We have some fun community events on the horizon for the rest of the year, take a peek at the graphic. I hope all can attend a few of them: Specifically, the 15 year party - This is a milestone and celebration across 4 local CrossFit afflliates (CF Generation, CF Del Val, CF Apex and us) all have been in business all for over 15 years. There will be a workout on Saturday 10/14 at CrossFit Generation (417 Caredean Dr. Horsham Pa 19044) from 9-12 all levels and ability are welcome, this is a team workout and meant to be a fun community event. That night at 7:00 PM we will continue the celebration with a BonFire and party at the Lyons Den - 555 W. Beider Rd - all are welcome.  

WOLVERINE - Our house WOD and fun Halloween party will be held on 10/28. Curious about this one, check out the wall and leaderboard at the gym, this one is bound to create a solid CORE. 

CHAD - Our memorial work out (1000 Step ups) to honor Chad Wilkinson and raise money and awareness for Veteran Suicide will occur on 11/10. 

GIRLS ON GIRLS - Female Partner COMP on 11/11 - Please grab a friend and join the fun comp-chat with Taylor Williams about signing up and or volunteering at the event. 

FESTIVUS - Our annual Holdiay party will be on 12/8 beginning at 5:30 PM. 

CF L1-  We will also be hosting another Level 1 Seminar on 12/2 - 12/3 If anyone would like to attend or has interest in coaching please let Aimee know.

12.9.22

 5 Rounds for time of:

15 Barbell Lunges (95/135#)

75 Double Unders

Advent Day 9:

Max Peg Board Ascents M/F

...(beat Mike Mit. get $100)

Community Notes:

Festivus, our Holiday Party is tonight, there will be NO 5:30 PM class so we can set up for the party!

Everyone is welcome, bring some drinks, a dish to share and white elephant gift. 

Quote:

“The world is more malleable than you think, and it's waiting for you to hammer it into shape.” — Bono

Festivus

 

 Festivus -is our annual HOLIDAY PARTY on FRIDAY 12/9 at 5:30PM!

JOIN US!

On 12/9 the last class will be at 4:30PM, there will be NO 5:30 PM Class.

Who is welcome at Festivus? 

EVERYONE (who is a member of CFKoP)! 

When should I arrive? 

 About 5:00/5:30 ish PM...and the WOD will commence closer to 6:00PM.

Remember there is A LOT of traffic around the gym because of the road closure on 202. 

What should I bring? 

A FUN, unique white elephant gift under or about $5.00/$10.00 and a dish to eat AND drinks to share.

 What should I wear? 

 A "festive" holiday sweater or something like it...we value creativity.

What should I expect? 

FUN, FRIENDS, COMMUNITY...AND...FEATS OF STRENGTH.
 You can also air your grievances and get your picture by the aluminum pole! We will provide a catered meal and some drinks. The WOD will be a team workout--your team will consist of a random selection of athletes

 Is it really worth coming? 

YES

12.5.22

TEST DAY - RECORD RESULTS 

 "The Chief" 

 Max rounds 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

CLICK HERE to compare to 4.4.22

CLICK HERE to compare to 8.2.22

Advent Day 5:

Max Unbroken Wallballs (14/20 to 9/10 ft) or choose your own weight and height.

EVERYONE IS WELCOME to FESTIVUS!

We hope you can all join us for our Holiday Party - Festivus - on 12/9 at 5:30 PM. 

We will provide some food and drinks, but please bring something to share as well.

We will EAT, DRINK and be MERRY, conduct a White Elephant Exchange (Bring a wrapped gift), Air our Grievances and Perform the Feats of Strength!!! 

Quote: 

“Change is inevitable. Growth is optional.” -John C. Maxwell

12.4.22

9 AM CARDIO SUNDAY - AT THE LYONS DEN!

(555 W. Beidler Rd, King of Prussia)

AMRAP in 22 Minutes: 

(With a Partner!!!)

20 Sit-ups

20 Burpees

...While Partner B performs the above, Partner A Runs 400 Meters

Partners switch after each Run

Wear a 14/20 lb Weight Vest

Advent Day 4:

Max Low Plank Hold (M/F Winner)

Community Notes:

Today, Sunday (12/4) classes will be held at the Lyons Den, 555 W. Beidler Rd, King of Prussia. 

There will be NO 10:15 AM Strength Class today. 

EVERYONE IS WELCOME to FESTIVUS!

We hope you can all join us for our Holiday Party - Festivus - on 12/9 at 5:30 PM. 

We will provide some food and drinks, but please bring something to share as well.

We will EAT, DRINK and be MERRY, conduct a White Elephant Exchange (Bring a wrapped gift), Air our Grievances and Perform the Feats of Strength!!! 

Quote: 

“There is nothing permanent except change.” -Heraclitus

12.3.22

9 AM CROSSFIT CLASS - AT THE LYONS DEN!

(555 W. Beidler Rd, King of Prussia)

AMRAP in 22 Minutes:

15 Dumbbell Hang Power Cleans (35/50#)

15 Box Jump Overs (20/24")

30 Double Unders

15 Front Squats (35/50#)

15 Box Jump Overs (20/24")

30 Double Unders

15 Shoulder to Overhead (35/50#)

15 Box Jump Overs (20/24")

30 Double Unders

15 Devils Press (35/50#)

15 Box Jump Overs (20/24")

30 Double Unders

Advent Day 3:

Max Double Unders in 2 Minutes

Community Notes:

9 AM Saturday (12/3) and 9 AM Sunday (12/4) classes will be held at the Lyons Den, 555 W. Beidler Rd, King of Prussia. We are hosting a Level 2 Seminar at the box over the weekend. 

7:00 AM Saturday Comp Class will still be held at CFKoP and will end promptly at 8:00 AM. 

There will be NO 10:15 AM Strength Class on Sunday. 

EVERYONE IS WELCOME to FESTIVUS!

We hope you can all join us for our Holiday Party - Festivus - on 12/9 at 5:30 PM. 

We will provide some food and drinks, but please bring something to share as well.

We will EAT, DRINK and be MERRY, conduct a White Elephant Exchange (Bring a wrapped gift), Air our Grievances and Perform the Feats of Strength!!! 

Quote: 

“Education is the most powerful weapon which you can use to change the world.” -Nelson Mandela

12.2.22

3 Rounds for time of: 

500 Meter Row 

21 Kettlebell Swings (53/70#) 

15 Knees to Elbows 

9 Strict Ring Dips 

 Advent Day 2: 

Longest L-sit (M/F Winner)

Community Notes:

9 AM Saturday (12/3) and 9 AM Sunday (12/4) classes will be held at the Lyons Den, 555 W. Beidler Rd, King of Prussia. We are hosting a Level 2 Seminar at the box over the weekend. 

7:00 AM Saturday Comp Class will still be held at CFKoP and will end promptly at 8:00 AM. 

There will be NO 10:15 AM Strength Class on Sunday. 

Advent Challenges start on Thursday December 1st. Daily we will offer a challenge for everyone to participate in, you will have the chance to win advent tickets, get entered into a raffle to win some cool prizes!!!

EVERYONE IS WELCOME to FESTIVUS!

We hope you can all join us for our Holiday Party - Festivus - on 12/9 at 5:30 PM. 

We will provide some food and drinks, but please bring something to share as well.

We will EAT, DRINK and be MERRY, conduct a White Elephant Exchange (Bring a wrapped gift), Air our Grievances and Perform the Feats of Strength!!! 

Quote: 

“I can't change the direction of the wind, but I can adjust my sails to always reach my destination.” 

-Jimmy Dean