5.31.23

For Time: 

10-8-6-4-2 Squat Snatch 

115/75 - 135/95 - 155/105 - 175/115 - 185/125 

20-40-60-80-100 Double Unders

Click here to compare to 7.26.18

Quote: 

“The significance of a man is not in what he attains but in what he longs to attain.” – Kahlil Gibran

5.30.23

5 Rounds in a 3:00 window:

5 Deadlifts (185/275#)

10 Calories Row

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

rest 2:00 between rounds.

Record total wall-ball reps each round.

Quote: 

 The difference between the impossible and the possible lies in a person’s determination. -Tommy Lasorda

5.29.23

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. 

This workout was one of Mike's favorites and he'd named it "Body Armor". From there on it was referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. 
Rx for the full WOD will require the weight vest (10# ladies and 20# gentlemen).

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

(10#/20# vest)

An appropriate scale for this WOD would be

("1/2 Murph"):
800M Run
50 Pull-ups
100 Push-ups
150 Squats
800 Meter Run.

Partner "Murph" is also an option:
Two athletes complete the work together one person working at a time except on the runs. Both athletes will run an 800 together in the beginning and in the end (timer ends as the last person crosses the doorway).

Community Notes:

9:00 AM Memorial Day Murph at the Box (200 DeKalb) at 9 AM 

(after party and BBQ at the Lyons Den - 555 W. Beidler Rd, KoP)

Quote:

“How important it is for us to recognize and celebrate our heroes and she-roes.” - Maya Angelou

5.28.23

CARDIO SUNDAY AT THE LYONS DEN - 9 AM

AMRAP in 30 Minutes: 

300 m Row 

200 m Run 

100 m Farmers carry 

75 Single Unders

Community Notes:

Today's Class - Sunday 5/28 will be at the Lyons Den. 

Monday 5/29 - We will host Memorial Day Murph at the Box (200 DeKalb) at 9 AM 

(after party and BBQ at the Lyons Den - 555 W. Beidler Rd, KoP)

Quote:

Continuous effort — not strength or intelligence — is the key to unlocking our potential. 

- Liane Cardes

5.27.23

9 AM at the Lyons Den - 555 W. Beidler Rd

For time:

50 Alternating Dumbbell Snatch (35/50#)

25 Burpee Box Jump Overs (20/24")

50 Alternating SA Dumbbell Hang Power Clean and Jerk (35/50#)

25 Box Jump Overs (20/24")

50 SA Dumbbell Front Squats (35/50#)

25 Box Jumps (20/24")

50 SA Dumbbell Lunge (35/50#)

25 Step-ups (1x 35/50#- DB to 20/24")

Community Notes:

Weekend Classes 9 AM Saturday 5/27 and Sunday 5/28 will be at the Lyons Den. 

Monday 5/29 - We will host Memorial Day Murph at the Box (200 DeKalb) at 9 AM 

(after party and BBQ at the Lyons Den - 555 W. Beidler Rd, KoP)

Quote: 

Make sure your worst enemy doesn’t live between your own two ears. 

- Laird Hamilton

5.26.23

Split Jerk 

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

Partner cash out:

"you go, I go" format:

AMRAP in 7 Minutes:

5 Push Jerks (95/135#)

5 Calories Ski Erg

Community Notes:

Weekend Classes 9 AM Saturday 5/27 and Sunday 5/28 will be at the Lyons Den. 

Monday 5/29 - We will host Memorial Day Murph at the Box (200 DeKalb) at 9 AM 

(after party and BBQ at the Lyons Den - 555 W. Beidler Rd, KoP)

Quote:

It’s not the will to win that matters—everyone has that. It’s the will to prepare to win that matters. 

- Paul “Bear” Bryant

5.25.23

2 Rounds for time of:

800 Meter Run

21 Toes to Bar

400 Meter Run 

15 Chest to Bar Pull-ups

200 Meter Run 

9 Bar Muscle Ups

Community Notes:

Weekend Classes 9 AM Saturday 5/27 and Sunday 5/28 will be at the Lyons Den. 

Monday 5/29 - We will host Memorial Day Murph at the Box (200 DeKalb) at 9 AM 

(after party and BBQ at the Lyons Den - 555 W. Beidler Rd, KoP)

Quote:

The five S’s of sports training are: stamina, speed, strength, skill, and spirit; but the greatest of these is spirit. 

- Ken Doherty

Summer Teens Special and Kids Class Dates

 

Summer CrossFit Kids Classes- Saturday 10:15 AM

6/3

6/10

7/1 -Water day

7/8

7/29

8/15

8/12

Calling all High School and College Students home for summer 

$105 for the month - $250 for the summer

5.24.23

For time complete: 

75/55 pound Back squat, 50 reps 

15 foot Rope climb, 5 ascents 

75/55 pound Front Rack Lunge, 40 reps 

15 foot Rope climb, 4 ascents 

75/55 pound Back squat, 30 reps 

15 foot Rope climb, 3 ascents 

75/55 pound Front Rack Lunge, 20 reps 

15 foot Rope climb, 2 ascents 

75/55 pound Back squat, 10 reps 

15 foot Rope climb, 1 ascent

Community Notes:

Weekend Classes 9 AM Saturday 5/27 and Sunday 5/28 will be at the Lyons Den. 

Monday 5/29 - We will host Memorial Day Murph at the Box (200 DeKalb) at 9 AM 

(after party and BBQ at the Lyons Den - 555 W. Beidler Rd, KoP)

Quote: 

One man practicing sportsmanship is far better than 50 preaching it. 

-Knute Rockne

5.23.23

TEST DAY - FLIGHT SIMULATOR

For time:

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 reps of:

Unbroken Double Unders 

(cap 20:00) 

Coaches Notes: 

The Flight Simulator is a workout that challenges you in many ways. To complete this workout as prescribed, each set of double unders must be strung. This means you must complete that many in a row without stopping. After each set, you MUST break. For example, you cannot do 30 straight and then perform 20 as your next set. You must do 5, stop, 10 stop, etc...however, you control how long you stop. If you fail any set, you must start that set over. For example, if you trip on 49 of 50, you must redo the set of 50. 

CLICK HERE to compare to 1.16.23

TEST - CASH OUT:

Timed 500 M Ski

Community Notes:

Weekend Classes 9 AM Saturday 5/27 and Sunday 5/28 will be at the Lyons Den. 

Monday 5/29 - We will host Memorial Day Murph at the Box at 9 AM 

(after party and BBQ at the Lyons Den - 555 W. Beidler Rd, KoP)

Quote: 

A trophy carries dust. Memories last forever. -Mary Lou Retton

5.22.23

For time:

21-15-9 Reps of:

Thrusters (65/95#)

Lateral Burpees over the Bar

Sit-ups

In the remaining time for max load complete: 

1 Power Clean + 1 Hang Squat Clean

(18 Minute Time Cap)

We at CrossFit King of Prussia are proud to support Forging Youth Resilience, a nonprofit providing under-resourced youth with access to fitness, nutrition, and mentorship. We will be hosting the IGNITE workout fundraiser in observance of Mental Health Awareness Month on Monday May 22nd with a goal of raising $2,000 for this incredible cause. Let's rally the fitness community to help us reach our goal!

WHAT IS FYR?

Forging Youth Resilience (FYR) is a member-based 501(c)(3) nonprofit organization with Local Clubs in cities across the country. FYR Clubs partner with fitness facilities nationwide to bring fitness, nutrition education, and mentorship to youth who otherwise would not have access to these services.

Why We Exist:

We believe in the next generation and their potential to change the world. Yet many youth do not have the same access to resources as others. Without access to resources, it’s often hard to see the bigger picture or the path forward. By providing a critical network of support and imperative skills, we help empower our athletes to tackle the challenges and continued barriers they face outside of our program. Through a foundation of functional fitness and strength training, we open their eyes to new perspectives by challenging their limits. We support them in setting goals and breaking them. Most importantly, we help them realize they are strong and capable while giving them the confidence to grow into adulthood.

Please consider donating to our fundraiser CLICK HERE to donate.

Community Notes:

Weekend Classes 9 AM Saturday 5/27 and Sunday 5/28 will be at the Lyons Den. 

Monday 5/29 - We will host Memorial Day Murph at the Box at 9 AM 

(after party and BBQ at the Lyons Den - 555 W. Beidler Rd, KoP)

Quote: 

Age is no barrier. It’s a limitation you put on your mind. -Jackie Joyner-Kersee