11.28.2022

11.29.22



AMRAP in 9 Minutes:
3 Ring Muscle Ups
6 Squat Cleans (105/155#)
9 Calories Row

Rest 5:00 Minutes between AMRAPs

AMRAP in 9 Minutes:
3 Bar Muscle Ups
6 Squat Snatch (105/155#)
9 Calories Row


Community Notes:
9 AM Saturday (12/3) and 9 AM Sunday (12/4) classes will be held at the Lyons Den, 555 W. Beidler Rd, King of Prussia. We are hosting a Level 2 Seminar at the box over the weekend. 

7:00 AM Saturday Comp Class will still be held at CFKoP and will end promptly at 8:00 AM. 
There will be NO 10:15 AM Strength Class on Sunday. 

Advent Challenges start on Thursday December 1st. Daily we will offer a challenge for everyone to participate in, you will have the chance to win advent tickets, get entered into a raffle to win some cool prizes!!!

EVERYONE IS WELCOME to FESTIVUS!
We hope you can all join us for our Holiday Party - Festivus - on 12/9 at 5:30 PM. 
We will provide some food and drinks, but please bring something to share as well.
We will EAT, DRINK and be MERRY, conduct a White Elephant Exchange (Bring a wrapped gift), Air our Grievances and Perform the Feats of Strength!!! 

Quote: 
“Nothing splendid has ever been achieved, except by those who dared believe that something inside of them was superior to circumstance.” – Bruce Barton

11.27.2022

11.28.22



 21-15-9 reps of:
Deadlift (185/275#)
Calories Air Bike 
Deficit Handstand Push-ups (3.5/4 inches)

Community Notes:
9 AM Saturday (12/3) and 9 AM Sunday (12/4) classes will be held at the Lyons Den, 555 W. Beidler Rd, King of Prussia. We are hosting a Level 2 Seminar at the box over the weekend. 

7:00 AM Saturday Comp Class will still be held at CFKoP and will end promptly at 8:00 AM. 
There will be NO 10:15 AM Strength Class on Sunday. 

Advent Challenges start on Thursday December 1st. Daily we will offer a challenge for everyone to participate in, you will have the chance to win advent tickets, get entered into a raffle to win some cool prizes!!!

EVERYONE IS WELCOME to FESTIVUS!
We hope you can all join us for our Holiday Party - Festivus - on 12/9 at 5:30 PM. 
We will provide some food and drinks, but please bring something to share as well.
We will EAT, DRINK and be MERRY, conduct a White Elephant Exchange (Bring a wrapped gift), Air our Grievances and Perform the Feats of Strength!!! 

Quote: 
“Determine that the thing can and shall be done, and then we shall find the way.” – Abraham Lincoln

Advent 2022

 

The Advent Calendar is typically a calendar containing small numbered flaps, one of which is opened on each day of Advent, typically to reveal a picture or treat appropriate to the season. 

 

 For us at the box, the Advent Calendar means a mini-CrossFit Challenge each day from December 1st through the 24th. The challenge will be posted on the blog 8 PM the night before along with the WOD. You will have from 6AM until the new challenge posts at 8PM to complete the challenge. 

 

Each submission will have to be verified by another athlete, so grab a coach or fellow athlete and get started! If you can't make it to the box that day - no worries - video submissions will be accepted. So grab your camera, record, and post on the CFKoP Community FB page-or maybe even live stream! 

 

 There will be a spot on the board each day for the results. The winner each day will receive a raffle ticket and can place their ticket in the raffle of their choice. 

 

Some days there will be more than one winner and we will have different categories, Female/Male, Scaled/ RX. 

 

The raffle winners will be drawn at the end of the Month!

 

Prizes include:

1 hour Personal Training Session with your Favorite CFKoP Coach 

Happy Hour with Pete D

T-shirt or tank from the CFKoP store 

$25 Gift Card to the Fristore

 A photo-shoot with Ryan Samson Photography

 A photo-shoot with Erin Murphy Designs

Wine and Spirits Basket

...and more

11.26.2022

11.27.22






CARDIO SUNDAY!

5 Rounds for time of:
15 Burpees
12 Lateral Burpees over the Bar
9 Bar Facing Burpees
6 Burpee Box Jump Overs (20/24")
3 Devils Press (35/50#)

Rest 2:00 between rounds

Quote: 
"The way to develop the best that is in a person is by appreciation and encouragement." 
-Charles Schwab

11.25.2022

11.26.22



Filthy 50

For time: 
50 box jumps 
50 jumping pull-ups 
50 kettlebell swings 
50 walking-lunge steps 
50 knees-to-elbows 
50 push presses 
50 back extensions 
50 wall-ball shots 
50 burpees 
50 double-unders 

 Men: 24-inch box, 35# KB, 45-lb. push press, 20-lb. ball 
Women: 20-inch box, 53# KB, 33-lb. push press, 14-lb. ball 

Quote: 
"As we express our gratitude, we must never forget that the highest appreciation is not to utter words but to live by them." -John F. Kennedy

11.24.2022

11.25.22



5 Rounds for time:
5 Clean and Jerks (135/205#)
15 Kettlebell Swings (35/53#)
45 Double Unders

Quote: 
“Joy is the simplest form of gratitude.”
-Karl Barth

11.23.2022

11.24.22

 




HAPPY THANKSGIVING!

Community Notes:
There will be NO Classes today, Thursday November 24th.

Friday November 25th: 
6:00 AM class is Cancelled
We will resume the normal schedule for the 9:30 AM/12:00 Noon/ 4:30 PM and 5:30 PM classes!

Quote: 
“Be thankful for what you have; you’ll end up having more. If you concentrate on what you don’t have, you will never, ever have enough.” -Oprah Winfrey

11.22.2022

11.23.22





For time:
10 K Row

Scaling options:
Intermediate 5 K Row
Beginner 2 K Row

Community Notes:
Join us today from 7:00 AM until 12:00 PM for rolling heats to row, row, row, your boat (aka Erg).

Quote: 
"Let me tell you the secret that has led me to my goal. My strength lies solely in my tenacity." 
- Louis Pasteur

11.21.2022

11.22.22






AMRAP in 22 Minutes:
1 Round of C2B Cindy 
1 Round of DT
2 Rounds of C2B Cindy 
1 Round of DT
3 Rounds of C2B Cindy 
1 Round of DT
4 Rounds of C2B Cindy 
1 Round of DT
5 Rounds of C2B Cindy 
1 Round of DT
...continue adding one round of Cindy until the completion of the workout.
Record total rounds and reps

'C2B Cindy' - 5 Chest to Bar Pull-ups / 10 Push-Ups /15 Air Squats
'DT' - 12 Deadlifts / 9 Hang Power Cleans / 6 Push Jerks (105/155#)

Quote: 
 "A hundred times every day I remind myself that my inner and outer life depend on the labors of other people, living and dead, and that I must exert myself in order to give in the same measure as I have received and am still receiving." -Albert Einstein

11.20.2022

11.21.22



TEST DAY- RECORD RESULTS 

15 RM Overhead Squat 

Cash out
For time: 
30 GHD Sit-ups 
30 Overhead Squats @ 70% of 15 RM 
30 Toes to Bar

CLICK HERE to compare to 3.16.22
CLICK HERE to compare to 7.28.22

Quote: 
"We're never so vulnerable than when we trust someone - but paradoxically, if we cannot trust, neither can we find love or joy." - Walter Anderson.

11.19.2022

11.20.22



AMRAP in 25 Minutes:
10/12 Calories Ski Erg
10/12 Calories Row
10 Burpees over the Rower

Quote: 
"We are vulnerable, not fragile, but our desire to go through life without feeling pain makes us feel fragile." - Luigina Sgarro.