3.25.25

TEST DAY - RECORD RESULTS:

Complete 5x 2:00 Rounds, Resting 1:00 Between Each

20/25 Calorie Air Bike
Max Wall Balls in Remaining Time

Quote: 

“Perseverance is not a long race; it is many short races one after another.” —Walter Elliott

3.24.25

8 Rounds for time of: 

8 Deadlifts (165/245#)
8 Shoulder to Overhead (80/115#)
8 Knees to Elbows

Quote: 

 “If you fell down yesterday, stand up today.” —H.G. Wells

3.23.25

 CARDIO SUNDAY 

AMRAP in 20 Minutes: 
30 Burpees
20 KBS (35/53#)
10 Shuttle Runs (25' Down and Back) 

Quote:

“The only person you are destined to become is the person you decide to be.” 

― Ralph Waldo Emerson

3.22.25

 PARTNER SATURDAY 

Bring a Friend or Family Member for Free

For Time, 1 Partner Working at a Time: 

8x 200 Meter Runs or Rows (YGIG) 

Into: 

50 Sandbag Over the Bar (48/52")(70/100# SB) 

Into: 

8x 200 Meter Runs or Rows (YGIG) 

Into:

2 x 200 Meter Sandbag carry (70/100# SB) 

(YGIG) - "you go, I go"

Quote: 

“But until a person can say deeply and honestly, “I am what I am today because of the choices I made yesterday,” that person cannot say, “I choose otherwise.” 

– Stephen R. Covey

2025 CrossFit KOP Games Recap

Congratulations to everyone who participated in the CrossFit Games OPEN and absolutely crushed it!

“The scores have been calculated! Team RED♥️ takes the “W” for the in-house 2025 CrossFit King of Prussia Open. The margins were slim, but the RED team pulled through 3 weeks of tight competition and came out with a win! Shout out to the BLACK team’s Open Champion and two-time CrossFit Games 2nd Fittest on Earth, Lauren Taylor for finishing in first, as well as RED team co-captain Aimee Lyons, Shannon, and Grace following closely behind. Team BLACK🖤takes 2nd and the rowdy and passionate team TANGELO🧡takes 3rd. 

“Congratulations to Terry Jamieson, Aimee Lyons, and Dana Hazard for their incredible performances in the Open and securing their spots at the 2025 CrossFit Semifinals! 

 • Terry Jamieson: 29th place in the Women’s 70+ Age Group 

 • Aimee Lyons: 183rd place in the Women’s 45-49 Age Group 

 • Dana Hazard: 187th place in the Women’s 50-54 Age Group

 Congratulations to the winners of the Open Awards! 🏆    

1    Spirit of the Open: Gillian Merkel – for embodying the true spirit of community and perseverance.     

2    Rookies of the Open: Sai Surapaneni & Sravanh Kathi – for showing incredible promise and determination in their first season.     

3    Most Improved of the Open: Shannon Rose & Edwin Mendoza – for their hard work, dedication, and remarkable progress. Your efforts and achievements inspire us all!

SPRING INTO FITNESS

 

🌸 Spring into Fitness at CrossFit King of Prussia! 🌸

Ready to start (or restart) your CrossFit journey? 

Please tell a friend today! 

For a limited time, beginners and returning athletes can join us for only $50!

🔥 What’s included?

✅ 4 personalized CrossFit classes

✅ 1 month of FREE membership

✅ InBody scan to track progress

$335 value for just $50! 💥

📅 Classes start March 24

🕡 Mondays & Wednesdays at 6:30 PM

Spots are limited—sign up now and take the first step toward a healthier, stronger you!

📍 CrossFit King of Prussia - 200 DeKalb Street, Bridgeport Pa

3.21.25

Split Jerk 

1-1-1-1-1-1-1

Cash Out: 

For Time, with a 10 Minute Cap: 

50 Push Press (35/45#) 

50 Front Squats (35/45#) 

50 Thrusters (35/45#)

Quote:

“One can choose to go back toward safety or forward toward growth. Growth must be chosen again and again; fear must be overcome again and again.” 

– Abraham Maslow

3.20.25

For time: 

10-9-8-7-6-5-4-3-2-1 

Box Jumps (20/24")

Hang Power Snatches (75/115 lb)

rest 3:00 

Take 12 Minutes to build to a Moderately Heavy 1 RM Hang Power Snatch

Quote: 
 “Strive not to be a success, but rather to be of value.” 

– Albert Einstein

3.19.25

5 Rounds for time - with a partner: 

40 Walking Lunges 

30 Kettlebell Swings (35/53 lb) 

20 Kettlebell Goblet Squats (35/53 lb) 

10 Single Arm-DB Devils Presses (35/50 lb) 

– Split work as desired.

Quote:

“Permit yourself to change your mind when something is no longer working for you.”

 – Nedra Glover Tawwab

3.18.25

TEST DAY- RECORD RESULTS

10 RM Overhead Squat

Cash Out: 

5 Rounds for time of:

10 Wallballs (14/20 to 9/10 ft)

10 Handstand Push-ups

Quote: 

“Growth begins when we begin to accept our own weakness.” 

– Jean Vanier

3.17.25

For Time: 

3 Rounds of:
6 Dumbbell Snatch (50/70#) 
12 Toes to Bar 
10/12 Calorie Air Bike 

Into: 
3 Rounds of 
6 Dumbbell Snatch (50/70#) 
12 Pullups 
10/12 Calorie Air Bike 

Into: 

3 Round of: 

6 Dumbbell Snatch (50/70#)

6 Bar Muscle ups

10/12 Calorie Air Bike   

Quote:

“A man who finds no satisfaction in himself will seek for it in vain elsewhere.” 

— La Rochefoucauld