W.O.D. 3.8.20

AMRAP in 15 Minutes:
10 Power Snatch (95/135#)
10 Shoulder to Overhead (95/135#)
Run 400 Meters

Community Notes:

CrossFit KoP is bringing a Day of Beauty to You!!!!

Join us as we welcome SAM- of Bad Girl Brows and Yazmina from NORDSTROM Beauty on March 24th from 12:30PM through the evening! You can sign up at the front desk for a Brow wax, skin care consult and make-up touch up!

It's time to SPRING into FITNESS!

Our next ON-RAMP (class for beginners to CrossFit) begins on Tuesday March 10th at 5:30 PM!
This costs ONLY $75; NEW athletes will get 6 classes of fundamentals and a FREE week of unlimited membership + InBody scan.

Honoring Air Force Master Sgt.  Michael Maltz

Join us on FRIDAY March 13th for the Maltz Challenge in all classes and a special 1:00 PM session open to all Military, Police and Law Enforcement officers at 1:00PM (CFKoP members welcome too!)

Quote: 

“Life is accumulative – Either our errors accumulate to what we don’t get, or our wise decisions accumulate into what we do get.” 

– Jim Rohn

Better Together

We are looking for a small group of people with a significant amount of weight to lose - Ideally 100 pounds or more. We are looking those who want to better their overall health and wellbeing and live a longer life!
If you would normally be intimidated to come to the gym, this program is for YOU. It's for those who want to be part of an experience creating a warm and supportive environment to set them up for success and betterment for life!

Better health together, Better life for EVERY BODY!!

 This FREE - 8 week program meets at CrossFit King of Prussia at 11:00 AM on Tuesday and Thursday starting on April 14th.

No gym experience is necessary in fact, if you are normally intimidated by the gym this is the program for you.

This program is FREE but there are limited spots available, so register today!
 If you have any questions contact us at crossfitkop@gmail.com.

CLICK HERE to sign up today.

W.O.D. 3.7.20

For time:
150 Wallballs (14/20# to 9/10ft)
90 Double Unders
15 Bar Muscle Ups

Quote: 

“Don’t be pushed by your problems. Be led by your dreams.” 

– Ralph Waldo Emerson

W.O.D. 3.6.20

Good Luck to Coach Jenna, lifting in the American Open Series 1 in Columbus, OH.
Jenna will be lifting on the WHITE PLATFORM at 5:15 PM.
Tune into teamusa.org

For time:
1-->10 -->1 reps of:
Squat Cleans (55/75#)
Bar facing burpees

Coaches Notes:
Athletes complete 1 Squat Clean, 1 Bar Facing Burpee, 2/2/, 3/3, 4/4....until 10/10...then down from 9/9, 8/8....etc to 1/1.

Quote: 

“Greatness is not found in possessions, power, position, or prestige. It is discovered in goodness, humility, service, & character.” 

– WA Ward

Photos:

Spring OnRamp

Are you wanting to try CrossFit but not sure where to begin? Looking to get yourself in a healthy, fun routine to elevate your mood and fitness level? 

 Let us help you get started on the fitness journey that can help you accomplish all of your goals and more!

When you join our New Member Onboarding Class, You can expect to learn, move, sweat, and have fun all while building a solid foundation.

It doesn't matter where you currently are on your fitness journey, all levels and abilities are welcome! 

For only $75 dollars you will receive 6 personalized classes, each will last an hour and consist of a short talk, a skill-teaching session, a workout, a cool-down, and a recap. Once you've completed the 6 core classes, you will be ready to join us in our regularly scheduled CrossFit Workouts! To get you started you will receive a free week of unlimited membership! In addition you will also get a free InBody scan (Regular Price $50). Our Inbody scale will give you a detailed picture of your current body composition, so that you can measure the progress you will surely make at CrossFit King of Prussia. 

 Questions? Contact us at crossfitkop@gmail.com or 973-885-8728

 https://clients.mindbodyonline.com/classic/ws?studioid=7174&stype=-8&sTG=28&sVT=85&sView=day&sLoc=0

W.O.D. 3.5.20

AMRAP in 20 Minutes:
Walking Lunge 100 ft (hold KB in front rack)
Handstand Walk 50 ft
50 Kettlebell Swings (35/53#)

Quote: 

“Two things define you. Your patience when you have nothing, your attitude when you have everything.”

 – Unknown

W.O.D. 3.4.20

For time:

3 Rounds:

4 Ring Muscle-Ups

10 Deadlifts (135/185)

10 box jumps (20/24”)

Then, increase the weight for:

3 Rounds:

4 Ring Muscle-Ups

10 Deadlifts (185/275)

10 box jumps (20/24”)

Community Notes:

Join us on Wednesday at 11am for a seminar on "What Athletes Need to Know About the Pelvic Floor" This FREE information session will be run by with Gabrielle Abate PT, DPT of Village Physical Therapy and Wellness.

Quote: 

“Sometimes the best thing you can do is not think, not wonder, not imagine, not obsess. Just breathe and have faith that everything will work out for the best.” 

– Unknown

W.O.D. 3.3.20

TEST DAY - RECORD RESULTS

1 RM Overhead Squat

Cash out:
2 Rounds  for time of:
15 Overhead Squats (60% of your 1 RM)
30 GHD Sit-ups

Quote:

"Ambition is a lust that is never quenched, but grows more inflamed and madder by enjoyment."        - Thomas Otway

Congratulations Coach Rachel!!!!

Coach Rachel took Bronze as part of TEAM USA in Malta for her first international Olympic Weightlifting meet!!

CONGRATULATIONS from your cheering squad at CrossFit KoP and KoP Barbell!!!

W.O.D. 3.2.20

3 Rounds for time of:
1000 Meter Row
30 Pull-ups
30 Push-ups

Community Notes: 

Join us on Wednesday at 11am for a seminar on "What Athletes Need to Know About the Pelvic Floor" This FREE information session will be run by with Gabrielle Abate PT, DPT of Village Physical Therapy and Wellness.

Quote: 

“Far and away the best prize that life has to offer is the chance to work hard at work worth doing.” 

- Theodore Roosevelt

Athlete of the Month: Mike Mitterer aka Pablo

Hometown: not originally from this planet

Current Location: King of Prussia

Age: still trying to carbon date- undetermined

Occupation: still in witness protection, so still trying to figure it out

College: wouldn't accept me

How long have you been a CrossFitter? in my mind my whole life

Did you ever play sports? water aerobics

Got some cool (or uncool) hobbies you'd like to share? staying alive

What has been your biggest achievement at CrossFit in general? being allowed to stay.

What skill(s) had you been working on all during 2019, and did (it)they become a success ? Finish a WOD before the next class comes in... Bar Muscle up- YES

Goals for the 2020 year? Trying to find a wife

What's your favorite WOD? one with legless rope climbs (intervals with long rest) pegboard

How about your favorite food/snacks? popcorn, I eat it for my breakfast, lunch every day, then try for a healthy dinner... probably pizza

What is the craziest workout outside of CF you have ever done? running away from my ex wife, it took me 12 years

What’s your least favorite WOD? trying to get my checkbook back from her, I didn't even RX that one

Favorite lift/movement? the down part of the burpee

What’s your least favorite lift/movement? the up part of the burpee

Whats your favorite piece of workout "gear"? pvc bar, always can RX

What you say is your biggest improvement since starting CF? talking to people

Who is your favorite coach? John Mchugh- keeps me moving through the wod and picks me off the floor at the end

PR's to mention? Goals Reached? Nutrition highlights?
But the greatest treasure I have discovered in CrossFit has not to do with any physical accomplishments I might have made, but rather in the sense of being I have found here. For within these walls lies a special community, one that speaks for whatever abilities you walk through these doors with each day, we will all rise together. For what we accomplish together is much greater than any of us as individuals, and on those days you can not find it in yourself. We are all as one in our community and as such we are responsible to and for each other... and for this, I thank you all.