8.17.2022

8.18.22



'Barbara-Ann'

5 Rounds for Time: 
20 Handstand Push-Ups 
30 Deadlifts (95/135 lbs) 
40 Sit-Ups 
50 Double-Unders 

Rest 3 minutes between rounds

Quote:
"What you think you become, what you feel you attract, what you imagine you create."
-Buddah

8.16.2022

8.17.22



In a 13 Minute window:
2 K Row
Max Front Squats (125/185#)

(front squats will be taken from the floor)

Quote:
"One should always be curious. Not a passive curiosity dependent upon information received, but an aggressive curiosity that compels one to seek things out and ascertain them for oneself." -Issey Miyake

8.15.2022

8.16.22



5 Rounds for time:
20 Box Jumps (20/24")
16 Single KB Lunge (53/70#)
12 Chest to Bar Pull-ups

Quote: 
 "There’s no shortcut. I’m no accident. People like to say it’s natural. It’s not so. You have to practice and you have to study."- Miles Davis

8.14.2022

8.15.22



TEST DAY - RECORD RESULTS

'Amanda'
9-7-5 reps of:
Ring Muscle Ups 
Squat Snatches (95/135#)

CLICK HERE to compare to 4.12.22

CLICK HERE to read about who Amanda was...

Quote: 
"People are like stained-glass windows. They sparkle and shine when the sun is out, but when the darkness sets in their true beauty is revealed only if there is light from within." --Elisabeth K├╝bler-Ross

8.13.2022

8.14.22



For time:
300 Double Unders
2000 Meter Run 
100 Burpees

Community Notes:
All classes today will be held at the Lyons Den, 555 w Beidler Rd, King of Prussia. 

Quote: 
"To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment." --Ralph Waldo Emerson

8.12.2022

8.13.22

4 Rounds for time:
15 Toes to Bar
15 Dumbbell Sit-ups (1-35#/50# DB)
15 Heavy Kettlebell Swings (53/70#)
500 Meter Run 

Community Notes:
Todays 9 AM class will be held at the Lyons Den (555 w Beidler Rd, King of Prussia)

Quote: 
"It is confidence in our bodies, minds, and spirits that allows us to keep looking for new adventures." 
--Oprah Winfrey

8.11.2022

8.12.22



For time:
1000 Meter Row
75 Wallballs (14/20# to 9/10 ft)
100 ft Handstand Walk
750 Meter Row 
50 Wallballs (14/20# to 9/10 ft)
50 ft Handstand Walk
500 Meter Row
25 Wallballs (14/20# to 9/10 ft)
25 ft Handstand Walk

Quote: 
"One important key to success is self-confidence. An important key to self-confidence is preparation." 
--Arthur Ashe

8.10.2022

Up coming CFKOP events!!!



Mark your calendars!! 

On Saturday 8/13 and Sunday 8/14 CrossFit KOP is hosting a Level 2 Seminar, therefore the --->  Saturday, 9 AM CrossFit class and Sunday 9 AM Cardio Class will be held at the Lyons Den, 555 w. Beidler Rd KoP. I heard a rumor Karen Maley will be in town, welcome home! 

There will be NO Strength class on Sunday. 
Comp Class on Saturday at 7 AM will be held in the main gym on Saturday.

Congrats again to Lauren Taylor on her 2nd place finish at the CrossFit Games in the Neuromuscular adaptive division, we will be having a happy hour and celebration at 5:30 PM on Thursday August 18th at the Tap House in Bridgeport to celebrate! 

Saturday 8/20 Brawl in the Burbs Competition at CrossFit KoP, ALL Classes are cancelled, we will resume our regular schedule on Sunday 8/21. Good luck to all the athletes and volunteers!!! 

Saturday 8/27 The King and Queen of Prussia competition will be held from 9AM-3PM at the box this is for ALL CFKOP Members!!! This is an internal event, all participants will receive a shirt, lunch and drinks and we will crown the 2022 King and Queen of Prussia. This a fun community event, I hope you all can join! We will resume our regular schedule on Sunday 8/28.

8.11.22



All for time 
150 Feet of Walking Lunge
then....
30-20-10 reps of:
Dumbbell Step-ups (35/50#)
Dumbbell Snatch (35/50#)
Dumbbell Burpee Deadlift (35/50#)
then...
150 Feet of Walking Lunge

Community Notes:
Saturday 9 AM CrossFit Class, Sunday 9 AM Cardio Class and 10:15 Strength Class will be held at the Lyons Den, 555 w Beidler Rd. KoP. 

Quote: 
"Once we believe in ourselves, we can risk curiosity, wonder, spontaneous delight, or any experience that reveals the human spirit." --E.E. Cummings

8.09.2022

8.10.22



For time:
30 Overhead Squats (75/115#)
15 Ring Muscle Ups
20 Overhead Squats  (75/115#)
15 Bar Muscle Ups
10 Overhead Squats  (75/115#)
50 GHD Sit-ups


Community Notes:
Saturday 9 AM CrossFit Class, Sunday 9 AM Cardio Class and 10:15 Strength Class will be held at the Lyons Den, 555 w Beidler Rd. KoP. 


Quote: 
"Knowing yourself is the beginning of all wisdom." - Aristotle

8.08.2022

8.9.22



For Max Load:
3 Cleans + 2 Front Squats + 1 Shoulder to Overhead

Cash out:
For time:
50 Calories Air Bike

Community Notes:
Saturday 9 AM CrossFit Class, Sunday 9 AM Cardio Class and 10:15 Strength Class will be held at the Lyons Den, 555 w Beidler Rd. KoP. 

Quote: 
"Low self-confidence isn't a life sentence. Self-confidence can be learned, practiced, and mastered--just like any other skill. Once you master it, everything in your life will change for the better." --Barrie Davenport