W.O.D. 1.9.21

ALL CLASSES TODAY ARE AT THE LYONS DEN -555 W. Beidler Rd, King of Prussia!

AMRAP in 5 Minutes:

10 Box Jumps

10 Burpees

Rest 2:00

AMRAP in 5 Minutes:

10 Weighted Step-ups

10 Devil's Press

Rest 2:00

AMRAP in 5 Minutes:

10 Burpee Box Jumps

10 Push Press

Community Notes:

Join us TODAY, Saturday,  January 9th at the LYONS DEN, 555 W. Beidler Rd, King of Prussia for our 9 AM and 11 AM classes!

 Quote: 
“The secret of change is to focus all of your energy, not on fighting the old, but on building the new.”
—​ Dan Millman

W.O.D. 1.8.21

For time:

21-15-9

Thruster (65/95#)

Toes to Bar

Slam Ball (20/30#)

then...

Rest 5:00 Minutes

then....

Take 15 Minutes to 

Build to a HEAVY 2 RM Thruster

Community Notes:

Join us TOMORROW, Saturday,  January 9th at the LYONS DEN, 

555 W. Beidler Rd, King of Prussia for our 9 AM and 11 AM classes!

Join us on ZOOM... 

6 AM 

 https://us02web.zoom.us/j/808492185 

Meeting ID: 808492185

zoom password 321go

12PM

https://us02web.zoom.us/j/88548453602

Meeting ID:88548453602

zoom password 321go

Quote:

“Your present circumstances don’t determine where you can go. They merely determine where you start.” — Nido Qubein

W.O.D. 1.7.21

TEST DAY- RECORD RESULTS

"NATE"

AMRAP in 20 Minutes:

2 Ring Muscle Ups

4 Handstand Push-ups

8 Kettlebell Swings (53/70#)

Join us on ZOOM...

7AM

https://us02web.zoom.us/j/82621113890

Meeting ID:826211138960

12pm

https://us02web.zoom.us/j/88548453602

Meeting ID:88548453602

zoom password 321go

Quote:

"If you want to live a happy life, tie it a goal, not to people or objects." 

— ​Albert Einstein

W.O.D. 1.6.21

Build to a 1 RM Squat Clean then...

With a Partner - "You go I go style"

AMRAP in 10 Minutes:

5 Sand bag ground to over the shoulder (100/150#)

5/7 Calories Air Bike

Join us on Zoom...

6 AM 

https://us02web.zoom.us/j/808492185 

Meeting ID: 808492185

zoom password 321go

12PM

https://us02web.zoom.us/j/88548453602

Meeting ID:88548453602

zoom password 321go

Quote: 

"Resolve to keep happy, and your joy and you shall form an invincible host against difficulties." 

—​ Helen Keller

W.O.D. 1.5.21

For time:

500 Meter Row

50 Alternating Dumbbell Snatch (35/50#)

25 GHD Sit-ups

400 Meter Row

40 Alternating Dumbbell Snatch (35/50#)

20 GHD Sit-ups

300 Meter Row

30 Alternating Dumbbell Snatch (35/50#)

15 GHD Sit-ups

200 Meter Row

20 Alternating Dumbbell Snatch (35/50#)

10 GHD Sit-ups

100 Meter Row

10 Alternating Dumbbell Snatch (35/50#)

5 GHD Sit-ups

Join us on ZOOM...

7AM

https://us02web.zoom.us/j/82621113890

Meeting ID:826211138960

  12pm

https://us02web.zoom.us/j/88548453602

    zoom password 321go

Quote: 

"Character is the ability to carry out a good resolution long after the excitement of the moment has passed." 

—​ Cavett Robert

Athlete of the Month: Carl Beigler

Hometown: Harleysville Pa 

Current Location: Harleysville Pa

Age: 41 Occupation: Coach and co-owner of Urban Fit Inc 

College: School of hard knocks

How long have you been a CrossFitter? 2-3yrs, not sure exactly

Did you ever play sports? No

Got some cool (or uncool) hobbies you'd like to share? Its obvious I like to get tattoos.

What has been your biggest achievement at CrossFit in general? Getting my L2 and helping others achieve their CrossFit fitness goals while continuing to get better at my own.

What skill have you been working on during 2020? I’m constantly working on all the skills. We can always get better, and consistency has been the key to my success.

Goals for the rest of this year? I have a whole year to hope to hit a 200 snatch and 275 clean

What's your favorite WOD? I don’t think I have a favorite. I go into them with the best intention to give it my all How about your favorite food/snacks? Tacos and chipotle

What is the craziest workout outside of CF you have ever done? Killington Ultrabeast - 30 miles, 70 obstacle course race.

What’s your least favorite WOD? Flight simulator haha

Favorite lift/movement? Bar muscle ups What’s your least favorite lift/movement? Thrusters

Whats your favorite piece of workout "gear"? Chalk

What you say is your biggest improvement since starting CF? Probably my gymnastics skills. I couldn’t do any of them when I started haha 

Who is your favorite coach? All of the KOP coaches are amazing. Aimee is great at identifying extremely qualified coaches. Every one of them have offered helpful tips to me that has made a difference. I always say, a movement may feel normal, but from a coaches eye it always needs improving... and I asked for Aimee’s help for that as I needed to quickly learn these skills to help others and I am forever grateful for her help and guidance. How often do you get a chance to be coached by a L4 CF coach.

PR's to mention? Goals Reached? Nutrition highlights? Always striving to do better. I’ve hit many PR’s this year as CrossFit is fairly new to me. A goal of mine was to podium a comp, and I had the opportunity to do that twice in the last 2 years. And nutrition.... well, tacos I believe have all the necessary food groups an athlete would need.

W.O.D. 1.4.21

WELCOME BACK!

We are open for indoor, in-person workouts as well as zoom!!!

5 Round for time of:

50 Double Unders

18 Heavy Wallballs (20/30# to 9/10ft)

2 Rope Climbs 20 ft

Community Notes:

  CLICK HERE to sign up for the RPM 10 K Double Under Challenge and choose CrossFit KoP as your team!!!

 Join us on ZOOM... 

6 AM 

https://us02web.zoom.us/j/808492185 

Meeting ID: 808492185

zoom password 321go

12PM

https://us02web.zoom.us/j/88548453602

Meeting ID:88548453602

zoom password 321go

Quote:

"I have just three things to teach: simplicity, patience, compassion. These three are your greatest treasures." 

- Laozi

W.O.D. 1.3.21

“God has planted eternity in the human heart, but even so, people cannot see the whole scope of God’s work from beginning to end.” (Ecclesiastes 3:11b). Dave Castro has planted dreams of CrossFit glory in the hearts of the community, but even so, people still cannot guess the Open workouts from beginning to end.

 AT HOME WOD: (Lockdown #2- Day 21)     

Alternating on the Minute for 30 Minutes:

Minute 1: 3 Power Cleans + 3 Front Squats

Minute 2: 40 Seconds of Wall Sit

Minute 3: 12 Weighted Sit-ups

Quote: 

“The magic in new beginnings is truly the most powerful of them all.” 

―Josiyah Martin

W.O.D. 1.2.21

“Lord, your discipline is good, for it leads to life and health. You restore my health and allow me to live.” (Isaiah 38:16). One of the reasons I see CrossFit as a gift is because it does a body good – which God intends for each of us this new year. There are so many parallels between the CrossFit philosophy and how we grow in our walk with God.

 AT HOME WOD: (Lockdown #2- Day 20)     

AMRAP in 15 Minutes:

50 Double Unders

25 Wallballs or Goblet Squats or Air Squats

15 Hang Power Snatch

Core Cash out:

27- 21-15-9

V-Ups

Hollow Rocks

Quote: 

“Life is about change, sometimes it’s painful, sometimes it’s beautiful, but most of the time it’s both.” 

—Kristin Kreuk

2021 Test Days

As we move away from 2020 into 2021, we will yet continue to evolve our programming to get the best results out of our athletes at CrossFit KoP.  We want our athletes to be good at CrossFit and the ten general physical skills so that they have a general, physical, preparedness that enables them to do well at any sport or task life throws their way now, and long into the future.

With the goal of bringing more to the class hour while maintaining our constant pursuit of solid form and technique for all athletes, our programming will incorporate the following:

1. 9 TEST DAYS/benchmark workouts, 6 strength lifts, 12 gymnastic skills and 4 monostructural skill tests programmed on a rotating 3 month, quarterly cycle.

2. Consistent retesting of benchmarks

3. The incorporation of a strength and MORE metcon into our one hour 1-2x per week

4. Gymnastics skill work 3 times per week with a focus on testing these skills

If testing progress is not a part of your programming, there is no way to evaluate the success or failure of your programming.

This plan has been successful for the last five years and will continuously help us evaluate our progress over the next year. Together, the workouts will test an athlete’s capacity in all the CrossFit time domains, movements, and ten general physical skills.

We will use these workouts on a continuous basis to help us evaluate whether our programming is developing athletes in all areas, not just one or two, and to keep athletes focused on their continuous improvement and consistency at the gym.

Please note, these will NOT be the only workouts and lifts you will see programmed throughout the year but prove as our testing ground.

To take full advantage of the upcoming year it will be imperative that you log your workouts and check in on the blog.

2021 NEW YEAR NOTES

 

Happy New Year CrossFit King of Prussia!

This year has brought a lot of change and clarity as we persevered and pivoted throughout the year; we as a community and individuals have overcome many challenges and become stronger together. 

Thank you for your support this year to keep this little business that is CrossFit King of Prussia alive! As we head into 2021, we will officially be able to re-open on Monday, January 4th, 2021, with our full schedule prior to the second lock down (note the graphic at the side of this page). 

Zoom will continue with the same schedule.

The teens program will resume on Monday January 11th. 

We have a new website launching soon!

As we continue to regrow, the kids program will evolve again as well as additional classes.

Other notes:

NEW Challenge!!!

Who's in for Double Under practice and a fundraiser to support Steve's Club National program??? 10,000 Double Unders in the month of January, starts 1/4!!!  Join us for the 10K RPM Jump Rope Challenge, sign up via this link and join the CrossFit King of Prussia team! https://10k.rpmtraining.com

NEW Chiropractic schedule!! 

Dr. Kevin Turner and Dr Rich of Restorative Chiropractic will be more consistently visiting CrossFit King of Prussia in 2021:

Check out these dates:

Get to know Dr Rich- Tuesday Jan 5th 5:30-7:00 PM and Friday Jan 8th 6:30- 8:00 AM for FREE soft tissue work and functional movement screens. 

Dr. Turner will be in on Thursday January 14th with his normal afternoon schedule, book your appointment now.

Weekend Classes!!

Classes on Saturday January 9th at 9:00 AM and 11:00 AM will be at the Lyons Den 555 W. Beidler Rd. KoP.

THANK YOU!

As a thank you, all current members will receive one FREE InBody scan in January to kick off the year.  Get in touch with Jenna to get you set up for your FREE scan.

Cheers to 2021!