3.7.25

CROSSFIT OPEN 25.2

(22.3 repeat) 

For time: 21 pull-ups 

42 double-unders 

21 thrusters (weight 1) 

18 chest-to-bar pull-ups 

36 double-unders 

18 thrusters (weight 2) 

15 bar muscle-ups 

30 double-unders 

15 thrusters (weight 3) 

Time cap: 

12 minutes 

♀ 65, 75, 85 lb (29, 34, 38 kg) 

♂ 95, 115, 135 lb (43, 52, 61 kg)

CLICK HERE to view the workout, standards and score card

Quote:

If one does not know to which port one is sailing, no wind is favorable. 

-Lucius Annaeus Seneca

3.6.25

EMOM x 30 Minutes: 

:45 Work/:15 Rest 

Minute 1 = Calorie Row 

Minute 2 = Calorie Assault Bike 

Minute 3 = Calorie Ski Erg 

Minute 4 = Rest

Quote: 

Wherever there is a human being, there is an opportunity for a kindness.

- Lucius Annaeus Seneca

3.5.25

For Load:

Shoulder Press 

1-1-1-1-1

Push Press 

3-3-3-3

Push Jerk 

5-5-5

Cash out:

3 Intervals of a 24/30 Calorie Row

Rest 1:00 between rounds

(record total time to complete each row)

Quote: 

A sword never kills anybody; it is a tool in the killer's hand. 

-Lucius Annaeus Seneca

3.4.25

 AMRAP in 8 Minutes:

1 Rope Climb (15ft)

10 Box Jumps (20/24")

Rest 2:00

AMRAP in 8 Minutes:

16 GHD Sit-ups

8 Chest to Bar Pull-ups

Quote:

The first wealth is health - Emerson

NEW Pre-TEEN CrossFit Kids Class

 

WE are offering a NEW Class for Pre-Teens at CrossFit KOP on Saturdays at 11:00 AM beginning on March 15th!

Ages  - 11-15 Years old 

Class time - 60 Minutes

Drop in $20 or (8 weeks $135.00)

🚀 Pre-Teen Strength & CrossFit at CFKOP! 🚀 

 Are you looking for a fun and structured way to help your pre-teen build confidence, strength, and athletic ability? 

Our Pre-Teen Strength & CrossFit class at CrossFit King of Prussia is the perfect way to set them up for success—both in sports and in life! 💪 Benefits of Pre-Teen Strength & CrossFit:

 ✔ Builds Strength & Coordination – Safe, age-appropriate strength training enhances muscle development and body awareness.

 ✔ Boosts Confidence – Mastering new skills helps kids develop self-esteem and resilience. 

✔ Improves Athletic Performance – A strong foundation in movement translates to better performance in all sports.

✔ Encourages Healthy Habits – Instills a lifelong love for fitness and movement. 

✔ Fosters Friendships & Fun – A positive, team-oriented environment makes fitness enjoyable! 

 Whether your child is an athlete looking to level up or just wants to get active in a fun and supportive setting, this class is for them!

 📅 Spots are limited—DM us or email crossfitkop@gmail.com to sign up today! 

 #PreTeenStrength #CrossFitKids #BuildingStrongKids #ConfidenceThroughFitness #CFKOP

3.3.25

TEST DAY - RECORD RESULTS 

 "The Chief" 

 Max rounds/reps in 3 minutes of: 

 3 Power cleans (95/135#) 

6 Push-ups 

9 Air Squats 

 Rest 1 minute between rounds 

 Repeat for a total of 5 cycles 

 Score is total rounds completed for each of the 5 cycles

Quote: 

No act of kindness, no matter how small, is ever wasted.

 -Aesop

3.2.25

CARDIO SUNDAY 
 
For Time With a Partner 

300 Calorie Air Bike 
1 Partner Bikes at a Time. Non-working partner must bear hold a sandbag, or hold a pair of KB in the Front Rack Position 
(70/100# Sandbag or 3x 35/53# KB)
 

Quote:

“Change is made of choices, and choices are made of character.” 

- Amanda Gorman

3.1.25

PARTNER SATURDAY 

Bring a Friend or Family Member for Free

For Time with a Partner, Partition Anyway:

100 Deadlifts (155/225#)

100  Pull-ups or Ring Rows

100 Dumbbell Box Step Overs (20/24") (1x35/50#)

100 Calories Air Bike

Quote:

 “People who are crazy enough to think they can change the world are the ones who do.” 

- Rob Siltanen

2.28.25

25.1 

As many rounds and reps as possible in 15 minutes of: 

3 lateral burpees over the dumbbell 

3 dumbbell hang clean-to-overheads 

30-foot walking lunge (2 x 15 feet) 

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads. 

♀ 35-lb (15-kg) dumbbell 

♂ 50-lb (22.5-kg) dumbbell 

  CLICK HERE to view the score card and standards.

GOOD LUCK TO EVERYONE PARTICIPATING IN THE FIRST OPEN WORKOUT!

The OPEN will be run in all classes on 2/28 - 6AM/9:30/10:30 Masters/ 12:00 on Friday and a special "Friday Night Lights" will take place from 4:30 On. Come in and sign up for one of the rolling heats at night. Coaches will be there to assist with warming up, judging, and more. Even if you are not participating in the workout, or complete the workout earlier in the day, come hang out and cheer on fellow athletes. See you there!

Quote

 “I am no longer accepting the things I cannot change. I am changing the things I cannot accept.”

 - Angela Davis

2.27.25

AMRAP in 24 Minutes:
For Total Calories 

Every 3:00 Switch Machines 

Calorie Air Bike
Calorie Ski
Calorie C2 or Assault Runner
Calorie Row 
 

Quote:
“Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending.”
 - Carl Bard

2.26.25

For Load:

Back Squat 
3-3-3-3-3

Cash Out: 
20/25 Calorie Air Bike
25 Burpees  
20/25 Calorie Air Bike

Quote:

“Be not afraid of growing slowly; be afraid only of standing still.” 

- Chinese Proverb