The Next Chapter

For many years, this space grew into something bigger than I ever imagined. What began as a simple place to share workouts, ideas, and a love for fitness quickly evolved into CrossFit King of Prussia — a community, a home, and a chapter of my life that I will always be grateful for. Since I sold CFKOP in October of 2025, that chapter has closed, and I am no longer the owner, but I'm still a coach and athlete there. But while the role has changed, my passion for coaching, programming, and helping people move better, feel stronger, and live fuller lives has not. So, this site returns to its roots. This will once again be a place for fitness sharing — workouts I design for my clients and myself throughout the week, highlights of the individuals and classes I continue to coach, and reflections from my ongoing journey in health and performance. 

Fitness has always been about more than sets and reps. It builds strength, yes — but it also builds resilience, confidence, and clarity. It supports mental health, creates emotional balance, and fosters connection through shared effort and encouragement. The social bonds formed through training together are just as powerful as the physical results. My mission moving forward is simple: Keep moving. Keep learning. Keep sharing. Thank you for being part of this journey — past, present, and future. 

If you choose to follow this blog please post your scores to comments to tag me on social media @almotherofdragons.

February Week 3 -in no particular order 

Amrap in 20 Minutes:

8 C2B Pull-ups

10 Handstand Push-Ups 

12 Box Jumps (20/24) 

14 Alternating Dumbbell Snatches (35/50) 

3 Rounds For Time 

15 Calorie Row 

15 Deadlifts (155/225) 

15 Toes-to-Bar 

15 Bar-Facing Burpees 

All for time

2 rds: 

5 Wall Walks 

20 Back Rack Lunges (65/95) 

3 rds 

20 ft Handstand Walk 

12/10 Calorie Bike 

4 rds 8 Power Snatches (65/95) 

30 Crossover Single Unders (or 20 Double Unders)

For Rounds and Reps:

AMRAP in 10 Minutes

10 cal Row

10 Thrusters (65/95)

rest 2:00

AMRAP in 12 Minutes

12 Cals Air Bike 

12 KBS (35/53)

rest 2:00 

AMRAP in  8 Minutes

8 Cal Ski

8 Box Jumps (20/24)

Back Squat 

5/5/5/3/3/3

10.12.25

CARDIO SUNDAY 

For Time: 
1600 Meter Run 
100 Wall Balls (14/20# to 9/10') 
100 KB Swings (35/53#) 

10.11.25

 PARTNER SATURDAY 
Bring a Friend or Family Member For Free
With a Partner, 1 Working at a time and Splitting Work as Needed: 

 For Total Reps: 

 AMRAP 3 

Max Slam Balls (20/30#) 

 Rest 1:00 

 AMRAP 3 

Max V Ups
 

 Rest 1:00
 

 AMRAP 3

 Max Pullups

 Rest 1:00
 

 AMRAP 9

Max Calorie Machine

10.10.25

 Complete 2 Rounds For Time: 

20 Deadlifts
500 Meter Row
15 Hang Power Cleans 
500 Meter Row 
10 Shoulder to Overhead 

(125/185#)

10.9.25

 

For Load: 

Front Squat

 7-7-7-7

 Cash Out: 

TEST DAY 

 For Time, With a 10:00 Cap:

  30 Bar Muscle Ups

 -or-

 30 Chest to Bar Pullups

 -or- 

30 Pullups

CLICK HERE to Compare to 6.24.25

10.8.25

 

Complete as Many Rounds and Reps as Possible in 15 Minutes: 

3 Rope Climbs (15') 

15' Handstand Walk 

15 Box Jumps (24/30") 1

5' Handstand Walk

10.7.25

 

in 20:00, Find a Heavy Complex of: 

 3 Snatch Grip Deadlifts + 2 Snatch Pulls + 1 Snatch 

 

*athlete can drop bar between each of the 3 movements if needed* 

 Cash Out: 

 Complete As Many Rounds and Reps as Possible in 12 Minutes: 

15 Goblet Squat (35/53# KB) 

12 GHD Sit-ups 

9 Calorie Air Bike

10.6.25

 

For Time: 

25 DB Bench Press 

50 Double Unders 

25 Burpees Over DB 

200 Meter Run 

25 DB Thrusters 

200 Meter Run 

25 Burpees Over DB

 50 Double Unders 

25 DB Bench Press 

 **DB Weight (2x 35/50#)**

10.5.25

CARDIO SUNDAY 

8 Rounds for Time: 

12/15 Calorie C2 Bike
12/15 Calorie Row
40 Double Unders 
Rest 1:00 Between

*Each Round go in Reverse Order. (Round 1 Bike-Row-Dubs, Round 2 Dubs-row-bike)* 

Quote: 

Everyone feels awkward, everyone feels uncomfortable, everyone gets older, everyone gets lonely, everyone gets sick, everyone eventually dies. 

- Moby

10.4.25

 PARTNER SATURDAY 
Bring a Friend or Family Member for Free

For Time with a Partner, Splitting Work as Needed: 
30:00 Time Cap

75 Calorie Ski 

Into: 
3 Rounds of: 
200 Meter Farmery Carry (2x 35/53#)
15 Burpees 

Into: 
75 Calorie Row 

Into:
3 Rounds of: 
15 Dumbbell Front Squats (2x 35/53#)
15 Burpees 

Quote: 

Be willing to be uncomfortable. Be comfortable being uncomfortable. It may get tough, but it's a small price to pay for living a dream. 

- Peter McWilliams

10.3.25

 For Load: 

Hang Power Snatch 
4-4-4-4-4-4

Cash Out: 
3 Rounds Each for Time: 
500 Meter Run 

*Start a New Round Every 4:00*
The 500 Meter Turnaround is the white park sign, right before the parking lot after the 400 Meter turnaround

Quote: 

Move out of your comfort zone. You can only grow if you are willing to feel awkward and uncomfortable when you try something new. 

- Brian Tracy