11.21.24

For Time: 

24/30 Calorie Ski  
30 GHD Sit-ups 
75 Double Unders

24/30 Calorie Ski 
30 GHD Hip Extensions
75 Double Unders

24/30 Calorie Ski
30 Dumbbell Snatch (35/50#)
75 Double Unders 

Thanksgiving Schedule: 

Wednesday November 27th 

 6:00 AM Class - with Keith 

9:00 -1:00 10K Row/Open Gym - with Aimee 

3:00 -6:00 10K Row/Open Gym - with Ben 

 Thursday November 28th 

 CLOSED - Happy Thanksgiving 

 Friday November 29th 

 9:30 CrossFit Class - with Colette 

10:30 - 11:30 Masters Weightlifting - with Gordy 

12:00 CrossFit Class - with Ben 

2:00-4:00 Open Gym - with Lauren

Quote: 

“‎Hold yourself responsible for a higher standard than anybody else expects of you. Never excuse yourself. Never pity yourself. Be a hard master to yourself-and be lenient to everybody else.” 

― Henry Ward Beecher

11.20.24

AMRAP in 15 Minutes:

3 Bar Muscle Ups

6 Burpees 

9 Thrusters (95/135#)

Quote: 

“The oak fought the wind and was broken, the willow bent when it must and survived.” 

― Robert Jordan, The Fires of Heaven

11.19.24

TEST DAY - RECORD RESULTS

"Christine" 
3 Rounds for Time: 
500 Meter Row 
12 Deadlifts (Bodyweight)
21 Box Jumps (20/24")

CLICK HERE to Compare to 7.10.24

Cash Out: 
3x15 Banded Pull-ups
or
4x6 Strict Pull-ups
or 
5x3 Weighted Pull-ups

Quote: 

“Enthusiasm is common. Endurance is rare.” 

― Angela Duckworth

11.18.24

TEST DAY- RECORD RESULTS

For Load:
Establish a 5RM Overhead Squat 

CLICK HERE to Compare to 7.22.24 

Cash Out:

AMRAP 10:

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

25' Handstand Walk  

Quote: 

“Life doesn’t get easier or more forgiving, we get stronger and more resilient.” 

― Steve Maraboli

11.17.24

 CARDIO SUNDAY 

EMOM 30

1. 100' Farmers Carry (2x53/70) + 8 Burpees
2. 12/16 Calorie Bike 
3. 50 Double Unders
4. 12/16 Calorie Row 
5. Rest 

Quote: 

“Ninety-nine percent of failures come from people who make excuses.” 

― George Washington

11.16.24

PARTNER SATURDAY 
BRING A FRIEND OR FAMILY MEMBER FOR FREE

With A Partner Sharing Work: 

For Time: 

100 Synchro Walking Lunges

50-40-30-20-10
Calorie Air Bike 
Air Squats 

100 Synchro Ab Mat Sit-ups 

50-40-30-20-10 
Calorie Ski 
Burpees 

Quote: 

“Success is stumbling from failure to failure with no loss of enthusiasm.” 

― Winston Churchill

11.15.24

In 20 Minutes: 

2 Squat Snatches
2 Wall Walks
2 Squat Snatches (+5/+10 lbs)
2 Wall Walks 
2 Squat Snatches (+5/+10 lbs) 
2 Wall Walks....

Continue in this sequence, ladies adding 5 pounds and men 10 pounds after each successful set. 

Aim for 7-8 Rounds. 

Score will be heaviest double Squat Snatch and total # of wall walks. 

Squat Snatches do not need to be touch and go, rest as needed between reps. 

Quote: 

“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender. That is strength.” 

― Arnold Schwarzenegger

11.14.24

AMRAP in 15 Minutes:

15 Push Ups
12 Dumbbell Front Squats
9 Dumbbell Hang Clean
6 Dumbbell Shoulder to Overhead
3 Burpees 
(Dumbbells - 2x35/50#)

*Go In Reverse Order Each Round (When finished 3 Burpees, start next round with 3 burpees and go backwards)

Quote:

“Life doesn’t get easier or more forgiving. We get stronger and more resilient.” 

― Steve Maraboli

11.13.24

All for Time: 

 40 Toes to Bar
1600 Meter Run 
40 Pull-ups

rest 2:00 

10 Toes to Bar

400 Meter Run 

10 Pull-ups

Quote: 

“Burdens are for shoulders strong enough to carry them.”

 ― Margaret Mitchell

🎄 Holiday Party & Community Event Announcement! 🎄

Mark your calendars for December 14th, starting at 9 AM, as we come together for an unforgettable holiday celebration at CrossFit King of Prussia!

✨ King & Queen of Prussia Challenge ✨

Ladies and gentlemen, it’s time to throw your name in the hat (literally!) for a chance to be crowned the King, Queen, Prince, and Princess of Prussia! Here’s how it works:

• We’ll randomly pick male and female teams of two from the names entered.

• Teams will face off in a workout and strength component.

• The top male and female competitors will be crowned King and Queen, while the runners-up will earn the titles of Prince and Princess!

🏋️‍♂️ All levels and abilities are welcome! The fun lies in the luck of the draw, and everyone’s encouraged to join, no matter your experience.

🎉 Holiday Brunch & White Elephant Gift Exchange 🎉

After the competition, we’ll gather for a holiday brunch, featuring signature mimosas and good vibes. It will be potluck style, so feel free to bring a dish to share—brunch will be provided as well! Don’t forget to bring a gift for our White Elephant gift exchange!

We hope you can make it to this festive day filled with fitness, food, and fun. Let’s come together and celebrate the season in true CrossFit King of Prussia style!

See you there! 🏆🎁💪

11.12.24

TEST DAY - RECORD RESULTS:
AMRAP 5: 

500 Meter Row 
Max Power Cleans in Remainder of Time 
(105/155#)

Rest 3:00 

then take 12:00 to build to a heavy

3 RM Deadlift

Quote: 

“What does not kill me makes me stronger.” 

— Friedrich Nietzsche