3.1.22

100 Double Unders....then

30/20/10 reps of:

GHD Sit-ups

Pull-ups

Wallballs (14/20# to 9/10 ft)

....then 100 Double Unders

Quote: 

The freedom to do your best means nothing unless you are willing to do your best. 

- Colin Powell

2.28.22

Deadlift + Hang Clean + Front Squat

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

Cash out:

For max reps:

2:00 Deadlift

2:00 Hang Cleans

2:00 Front Squats

(use 50% of your 1 RM for the cash out)

Quote: 

If you can react the same way to winning and losing, that’s a big accomplishment. 

- Chris Evert

2.27.22

 3 Rounds for time of:

1000 Meter Row

800 Meter Run 

1000 Meter Ski

Quote:

Don’t waste your energy trying to change opinions...Do your thing, and don’t care if they like it. 

- Tina Fey

2.26.22

 AMRAP in 18 Minutes:

2 Bar Muscle Ups

4 Parallette Handstand Push-ups (4"/7" deficit)

8 Kettlebell Swings (53/70#)

Quote:

Trust yourself–you know more than you think you do.

- Benjamin Spock

2.25.22

22.1

AMRAP in 15 Minutes:

3 Wall Walks

12 Alternating Dumbbell Snatch (35/50#)

15 Box Jump Overs (20/24")

CLICK HERE to see the standards and score card.

 Quote:

If you're not in the arena also getting your ass kicked, I'm not interested in your feedback."

-Brene Brown

2.24.22

 Every 3:00 for 30 Minutes:

10/12 Calories Row

10/12 Calories Bike

35 Double Unders

(record split times for each interval, score is highest number)

Quote:

Think you can and you can do it. Your thoughts are your life. - Lailah Gifty Akita

2.23.22

 2 Rounds for time of:

50 Medball Cleans (20/30#)

40 Dumbbell Snatch (35/50#)

30 Toes to Bar

20 Calories Ski Erg

10 Sandbag Cleans (100/150#)

Quote:

We all have our limitations, but when we listen to our critics, we also have theirs. 

- Robert Breault

2.22.22

 TEST DAY - RECORD RESULTS

1 RM Back Squat

Cash out #1:

As many reps as possible in 1 Minute:

 Max Back Squats at 50% of your 1 RM

Cash out #2

Reverse Tabata L-sit hold

(:10 work/:20 rest)

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  

2.21.22

 3 Rounds for time:

500 Meter Row 

21 Power Snatch (65/95#)

15 Handstand Push-ups

9 Chest to Bar Pull-ups

Quote:

Courage is resistance to fear, mastery of fear, not absence of fear. -Mark Twain

CrossFit Games videos of CrossFit King of Prussia Athletes and the Flood

CLICK HERE to see a cool video with some of your favorite super stars of CrossFit King of Prussia. CrossFit made this video documenting the strength of the CrossFit community after the flood from Hurricane Ida. 

CLICK HERE to see what Ben has to say about the CrossFit Games OPEN 2022! Will he make it to the games or not?

CLICK HERE to see what Dana has to say about her health markers and how CrossFit helped her better her health and fitness. 

The Open and Spring CFKOP Events and Dates to Remember:

Thank you all for signing up for the 2022 NO BULL CrossFit  Games OPEN.  We drafted two teams this year; coach Taylor will head up the Black team and Coach Aimee the Red team. Get ready for some fun, friendly, intramural competition.

 

Open begins this week and lasts for 3 weeks. CrossFit announces the workout on Thursday afternoon, we will run that workout in ALL classes on Friday and in the evening we will host a FUN filled Friday night lights, come out to cheer for your fellow athletes, socialize and workout! We will start rolling heats from 4:30 PM on. All you need to do is à show up, sign up for a heat, warm up and a judge will guide you though your workout. Following the workout it is the athletes responsibility to log their score in games.crossfit.com, we will keep an in-house team spreadsheet and post it weekly with the results!

If you haven’t registered there is still time. Let us know if you need help!

If you chose not to register you can still complete the workouts on Friday at CFKOP! Non- members are also welcome!

 

Open Shirts/Tanks are $25 and should arrive later this week. 

 

Friday Night lights will run 2/25, 3/4 and 3/11.

On 3/11 we will have pizza and drinks to celebrate the culmination and successes, we hope you can all join us!

 

Sunday, March 13- 7:00 PM Flyers CrossFit night, comment if you want to join us! 

We need a headcount by 2/25.

 

March 18^th in all Classes we will host the Maltz Challenge to honor Master Sergeant Michael Maltz, US AirForce PJ (Para-rescue) who was killed in a helicopter crash in the mountains of Afghanistan. This will be our 12th year hosting the Philadelphia DEA and their friends at 1 PM. Members and non-members are welcome to all classes!

 

March 19^th and 20^th  (we are hosting a CFL2)- Classes at the Lyons Den, 555 W. Beidler Rd, King of Prussia.   

 

Saturday March 26^th Bring a Friend Day! Bring a friend or family member to try CrossFit King of Prussia for FREE at 9 AM!

 

Kids class will continue at 10:15 AM on 3/5, 3/12 and 3/26, 4/9, 4/16 and 4/23. $20 drop in, no experience necessary. Ages 6-12 years.

 

April 2^nd and 3^rd classes will be at the Lyons Den, 555 W Beidler Rd as we are hosting the SUPERTOTAL Event! There is still time to sign up and show your strength in the Snatch, Clean and Jerk, Back Squat, Deadlift and Bench Press.

 

April 30^th and May 1^st  (we are hosting a CF-L1)– Classes at the Lyons Den, 555 W. Beidler Rd, King of Prussia.