9.22.2019

W.O.D. 9.23.19

OPEN workout 14.4
AMRAP 14:
60 Calorie Row
50 Toes-to-Bar
40 Walball Shot 14/20#)
30 Power Cleans (95/135#)
20 Ring Muscle-ups


Quote: 
"If we all did the things we are capable of doing, we would literally astound ourselves." 
 -Thomas Alva Edison

9.21.2019

W.O.D. 9.22.19

Front Squat
2-2-2-2-2-2

Cash out:
Annie
50/40/30/20/10
Double Unders
Sit-ups

Quote: 
"Our environment, the world in which we live and work, is a mirror of our attitudes and expectations." 
- Earl Nightingale

9.20.2019

W.O.D. 9.21.19

3 Rounds for time of:
500 Meter Row
21 Kettlebell Swings (53/70#)
12 Bar Muscle Ups

Quote: 
"We are what our thoughts have made us; so take care about what you think. Words are secondary. Thoughts live; they travel far." 
- Swami Vivekananda

9.19.2019

W.O.D. 9.20.19

Deadlift 
1-10-1-20-1-30 reps 

 Record total load (add up all six barbell loads)

Quote: 
"Learn from yesterday, live for today, hope for tomorrow. The important thing is not to stop questioning." 
- Albert Einstein

9.18.2019

W.O.D. 9.19.19

12 Rounds for time of:
9 Wallballs (14/20# to 9/10 ft)
1 Snatch (use 75-85% of your 1 RM)

*record total time and weight used

Endurance Note:
There will be NO endurance class today.
The last endurance class will be rescheduled to next week.

Quote: 
"Choosing to be positive and having a grateful attitude is going to determine how you're going to live your life." 
- Joel Osteen

9.17.2019

W.O.D. 9.18.19



TEST DAY- RECORD RESULTS

"Angie" 
 For time: 
100 Pull-ups 
100 Push-ups 
100 Sit-ups 
100 Squats

CLICK HERE to compare to 3.13.19
CLICK HERE to compare to 6.25.19

Community Note:
BRING A FRIEND TONIGHT FOR OUR "ON-RAMP" program for beginners!!
For ONLY $75, they will receive 6 personalized classes and full month of unlimited membership as well as an Inbody scan.
Wednesday and Friday at 5:30pm.

Can't make those times? Contact us for other options
crossfitkop@gmail.com

Quote: 
“You must not only aim right, but draw the bow with all your might.” 
– Henry David Thoreau

9.16.2019

W.O.D. 9.17.19






5 Rounds for time of:
20/15 Calorie Air Bike
50 Feet Handstand Walk
9 Sandbag ground to over the shoulder (100/150#)

Quote: 
“Keep steadily before you the fact that all true success depends at last upon yourself.”
– Theodore T. Hunger

9.15.2019

W.O.D. 9.16.19








7 Rounds:
On a 2:00 Clock
Run 200 Meters
5 Unbroken Power Cleans
REST 1:00 between rounds

*must be unbroken
*record load(s) used

Community Note:
We are hosting our next "ON-RAMP" program for beginners!!
Tell a friend today---begins THIS Wednesday Sept 18th at 5:30 PM
For ONLY $75, they will receive 6 personalized classes and full month of unlimited membership as well as an Inbody scan.

Quote: 
“Believe and act as if it were impossible to fail.” 
– Charles Kettering

Youth Programs at CrossFit King of Prussia




YOUTH STRENGTH and WEIGHT LIFTING
On going- Monday/Thursday 4:30pm Strength and Weightlifting class for 5th- 12th graders

ELEMENTARY LIFTERS Starts Tuesday, October Oct 1st at 5:30pm. This is a 8 week introduction to the Barbell for 3rd-6th graders.

SPORTS PERFORMANCE CLINIC Starts Tuesday, October 1st at 6:30pm. This is a 8 week program for 7th through 12th graders to prep for winter sports by building full body strength, stability and power.

The Open 2020


What is the OPEN??
How do I participate in the CrossFit Open??

What?
The Open is 5 weeks of workouts programmed by CrossFit HQ.  EVERYONE around the world will participate in these workouts. This is the beginning of the qualifying process for the CrossFit Games, but the coolest part is you don't need to have intentions of competing against the fittest, the fun lies in competing at your own gym against your friends and then "leader boarding" to compare scores to friends from other gyms and your favorite athletes.

When?
The Open will run from October 10th- November 11th
20.1: October 10th- 14th
20.2: October 17th- 21st
20.3: October 24th- 28th
20.4: October 31st- November 4th
20.5 November 7th- 11th

During these 5 weeks, the workouts will be announced on Thursday evening's live at games.crossfit.com. Following the announcement, CrossFit King of Prussia will program these workouts on Friday for ALL classes. Each Friday evening we will host a "social" throw-down and we will have open heats from 4:30-7:30PM where athletes can come together to watch, support your friends and/or do the Open workouts. Since 2011 the Open has been hosted in this manner and it has been an amazing community event at CFKoP. If you cannot make it on Friday, you can re-do it on Saturday or Sunday at 11:00AM or at any coordinated time with a coach.

Why?
 We have heard several people asking why they should compete in the Open when they do not have a chance of getting to Regionals. There are a variety of answers to this question but we will only post a few here

1) Many of us competed in something at some point in our lives.
 The Open is a chance to relive that excitement. Just as many of us pay to play in some recreational league, many that enjoy CrossFit pay to play in the Open.

2) During the Open, the sky is the limit in regards to what you can accomplish. We have seen time and time again someone get their first toes to bar, chest to bar pull-up or something else. The Open simply elevates your game to achieve things that you may have thought were not possible yet.

3) The intensity at the gym during the Open night is second to none. Seeing people come out to support others and push others to beat their own time is what this community is all about and the Open epitomizes that.

4) Participating in the Open enables you to compare yourself to others around the world. Are you the fittest John Smith in the world? How many people did you beat in your age bracket? Did you beat anyone in another age bracket? There is a lot that you can learn about yourself.

5) And most importantly, it is fun. Regardless of where you think you will finish, you will strive to do your best, you will want to beat someone you know, you will get butterflies in your stomach all over again and when all is said and done, you will grab a cold one, be thankful that it is over and then cheer on your friends to realize their full potential.

Can anyone do the Open?
YES! The Open offers two versions of each workout, scaled and Rx'd. The scaled option makes the event all-inclusive. All athletes can compare their results to others worldwide, regionally, by age or within their own gyms.

How?
An official CrossFit Games app is available which will focus on your own personal performance in the Open. At CrossFit KOP we will draft teams and compete internally as teams (and individuals will be tracked). Every Friday night we will unify and the community will come together to compete and workout.

Register for the Open HERE and click register for the open- fill out info - once finished, go to your name at the top right and click the down arrow -click "your dashboard" - add your team (CrossFit King of Prussia) This will allow the coaches to see who is registered and planning on participating so we can draft the teams!

9.14.2019

W.O.D. 9.15.19

For time:
100 Box Jumps (20/24")
100 Wallballs (14/20# to 9/10 ft)
100 Kettlebell Snatch (35/53#) (alternate 5 per side)
100 Slamballs (15/30#)

Athletes can partition reps (and order) as needed to complete the work.

Community Notes:
All CLASSES TODAY will be held in the Annex (110C Dekalb St), please meet and park there.

Quote: 
“Challenges are what make life interesting and overcoming them is what makes life meaningful.” 
– Joshua J. Marine