7.28.2021

W.O.D. 7.29.21


 

5 Rounds for time of:
15 Deadlifts (155/225#)
15 Ring Dips

Community Notes:
Classes at 9:00 AM on Saturday will be held at the Lyons Den, 555 W Beidler Rd, King of Prussia PA. 
Saturday, CrossFit Kids class and Sunday, Cardio Classes will PAUSE and resume the next 8-week cycle in the FALL (about one month out!)!!


Quote:
If you dream and allow yourself to dream, you can do anything. 
- Clara Hughes, Canadian cyclist and 2006 gold-medal winning speed skater

7.27.2021

W.O.D. 7.28.21




 Four rounds for time of:
Run 8:00 Meters 
Rest 2:00

Quote:
Focus, discipline, hard work, goal setting and, of course, the thrill of finally achieving your goals. These are all lessons of life. - Kristi Yamaguchi, American figure skater and 1992 gold medalist

7.26.2021

W.O.D. 7.27.21





 For Total Reps:
4:00 Max Power Cleans (95/135#)
4:00 Max Calorie Row
4:00 Max Double Unders

Quote:
I am building a fire, and every day I train, I add more fuel. At just the right moment, I light the match. 
- Mia Hamm, American soccer player and two-time gold medalist

7.25.2021

W.O.D. 7.26.21




TEST DAY - RECORD RESULTS
10 RM Overhead Squat

CLICK HERE to compare to 1.25.21
CLICK HERE to comapare to 4.19.21

Cash out:
For time:
15-10-5 reps of:
Overhead Squats (70% of 10 RM)
Burpees over the bar

Quote:
“Sometimes life knocks you on your ass... get up, get up, get up!!! Happiness is not the absence of problems, it's the ability to deal with them.” ― Steve Maraboli, Life, the Truth, and Being Free

7.24.2021

W.O.D. 7.25.21




Join Danielle at 9:00 AM today for Cardio Class!!!

All for time:

1 Mile Run
then...
5 Rounds of: 
20 Calories Bike
20 Calories Row
then...
1 Mile Run

Quote: 
“A champion is someone who gets up when he can’t.” 
– Jack Dempsey

7.23.2021

W.O.D. 7.24.21




Deadlift 
1-10-1-20-1-30 

 Do a heavy single, then pick a load you can lift 10 times, then another single, then a 20 rep load, one more single, then a 30 rep load. 

 
Record score  for each lift and the cumulative load on all 6 barbell lifts.

CLICK HERE to compare to 8.29.20

Cash out:
With a Partner accumulate:
Max Calories on the Air Bike in 5 Minutes
(one athlete bikes, one holds Plank)

Community Notes:
Don't forget to sign up for the 'King and Queen of Prussia' our in-house competition on August 14th from 9 AM to 3PM!

Saturday 10 AM CrossFit Kids ages 6-11!
Sunday 9 AM Cardio Class with Coach Danielle!

Quote: 
“Make each day your masterpiece.” 
– John Wooden

7.22.2021

Welcome Coach Taylor

 



Join me in welcoming Taylor Williams to our coaching staff, he was a member at CFKoP in 2018, shortly after taking his L1 at CFKOP and then following that he pursued a job as a head coach at a CrossFit gym near Kennett Square...he's been coaching at other local gyms too and is NOW joining us. 

 We are super excited to welcome him to our team!!! 

Please introduce yourself and welcome Taylor the next time you see him at the gym!!!

W.O.D. 7.23.21















TEST DAY- RECORD RESULTS

"NATE"
AMRAP in 20 Minutes:
2 Ring Muscle Ups
4 Handstand Push-ups
8 Kettlebell Swings (53/70#)

CLICK HERE to compare to 1.7.21
CLICK HERE to compare to 4.23.21

Community Notes:
Don't forget to sign up for the 'King and Queen of Prussia' our in-house competition on August 14th from 9 AM to 3PM!

Saturday 10 AM CrossFit Kids ages 6-11!
Sunday 9 AM Cardio Class with Coach Danielle!

Quote: 
“If you can believe it, the mind can achieve it.”
 – Ronnie Lott

7.21.2021

W.O.D. 7.22.21




For time: 
42-30-18
Calories Row
Overhead Squats (45/65#)

Community Notes:
Don't forget to sign up for the 'King and Queen of Prussia' our in-house competition on August 14th from 9 AM to 3PM!

Saturday 10 AM CrossFit Kids ages 6-11!
Sunday 9 AM Cardio Class with Coach Danielle!

Quote: 
“Nobody who ever gave his best regretted it.” 
– George Halas

7.20.2021

NEW COACHES

 


Fall is coming soon and so are these NEW COACHES and our expanded schedule. 

Welcome to Ben, Andrew, Mikey and Marissa!



W.O.D. 7.21.21







5 Rounds for time of:
10 Left Arm Dumbbell Thrusters
10 Right Arm Dumbbell Thrusters
25 GHD Sit-ups
75 Double Unders
100 ft. of Single Arm Dumbbell OH Walking Lunge
(alternate 50 ft. right arm/ 50 ft. left arm)

(Ladies 35# DB/ Men 50# DB)

Quote: 
“The more difficult the victory, the greater the happiness in winning.” 
– Pele