3.18.2024

3.19.24



Front Squat 
2-2-2-2-2-2

Cash out:
AMRAP in 7 Minutes: 
7 Front Squats (65/95)
7 Calories Air Bike


Community Notes:
On Friday, March 22nd CrossFit King of Prussia will host THE MALTZ CHALLENGE in all classes, this workout will honor and remember Master Sergeant Michael Maltz, a U.S. Air Force PJ (Para-rescue)

On Friday the 22nd, we will also offer a FREE  SESSION open to all Military, Police and Law Enforcement officers at 2:00 PM (CFKoP members welcome too!)

Quote: 
“There is no greater power and support you can give someone than to look them in the eye, and with sincerity/conviction say, 'I believe in you.” ― Ken Poirot

3.17.2024

3.18.24



4 Rounds for time of:
1 Rope Climbs (20 ft)
15 Dumbbell Push Press (35/50#)
50 ft Front Rack Walking Lunge (35/50#) 
50 Double Unders


Community Notes:
On Friday, March 22nd CrossFit King of Prussia will host THE MALTZ CHALLENGE in all classes, this workout will honor and remember Master Sergeant Michael Maltz, a U.S. Air Force PJ (Para-rescue)

On Friday the 22nd, we will also offer a FREE  SESSION open to all Military, Police and Law Enforcement officers at 2:00 PM (CFKoP members welcome too!)

Quote: 
"Though we may not have reached the heights we anticipated yesterday, today is a brand new day to begin a new climb." -Chinonye J. Chidolue

3.16.2024

3.17.24



CARDIO SUNDAY

25 rounds for time of:
 9 Kettlebell Swings (35/53#)
6 Wall-balls (14/20# to 9/10 ft)
3 Burpee Box Jump Overs (20/24")

Quote: 
 "The direction you choose to face determines whether you’re standing at the end or the beginning of a road." -Richelle E. Goodrich

3.15.2024

3.16.24



Bring a Friend for FREE!

AMRAP in 20 Minutes:
10 Sumo-Deadlift High Pulls (55/75#)
10 High Wall-balls (14/20# to 10/11ft)
*Each partner completes a full round before switching - one partner works at time*

Quote: 
 "You are never too old to start over. Every day is a chance to make changes to create the life we want." -Karon Waddell

3.14.2024

3.15.24



12:00 Crew

9:30 Crew

OPEN year 14 for Cate and Aimee!!!

All for time: 
 5 rounds of: 
 10 thrusters, weight 1 
 10 chest-to-bar pull-ups 

 Rest 1 minute, then: 

 5 rounds of: 
 7 thrusters, weight 2 
 7 bar muscle-ups 

 Time cap: 15 minutes ♀ 65, 95 lb (29, 43 kg) ♂ 95, 135 lb (43, 61 kg) 
CLICK HERE for standards and score card


Quote: 
 "As long as you’re alive, you always have the chance to start again." Emily Acker

3.13.2024

3.14.24



3 Rounds for time of:
500 Meters Ski Erg
20/25 Assault Bike Calories
20 Step-ups (20/24" - One Dumbbell 35/50#)

Quote: 
 "You can start anew at any given moment. Life is just the passage of time and it’s up to you to pass it as you please.” Charlotte Eriksson

3.12.2024

3.13.24



Committed Crew workout by Julia N!

4 Rounds for time of:
5 Wall Walks
10 Dumbbell Thrusters (35/50#)
15 Calories Row

Quote: 
"Isn't it nice to think that tomorrow is a new day with no mistakes in it yet?" L.M. Montgomery

3.11.2024

3.12.24



Hang Power Clean 
1-1-1-1-1-1-1

TEST DAY - CASH OUT
In 5:00 Minutes:
Row 500 Meters
Max Power Cleans (105/155#)

Quote: 
"I make so many beginnings there never will be an end."
Louisa May Alcott 

3.10.2024

3.11.24



For time:
50 GHD Sit-ups
40 Overhead Squats (65/95#)
30 Burpees
20 Handstand Push-ups
10 Bar Muscle Ups

Quote: 
"The beginning is always today." Mary Shelley

3.09.2024

3.10.24


CARDIO SUNDAY

For time: 
Run 800m Rest 1:00 Minute 
Run 600m Rest 1:00 Minute 
Run 400m Rest 1:00 Minute 
Run 200m Rest 1:00 Minute 
Run 100m Rest 1:00 Minute 
Run 600m Rest 1:00 Minute 
Run 400m Rest 1:00 Minute 
Run 200m Rest 1:00 Minute 
Run 100m Rest 1:00 Minute 
Run 400m Rest 1:00 Minute 
Run 200m Rest 1:00 Minute 
Run 100m

Strength with Taylor - 10:15

Quote: 
"One man practicing sportsmanship is far better than a hundred teaching it." - Knute Rockne

100 Days Until Summer

 


Sumer is just around the corner tell a friend and take advantage of our special promotion! 
$100 for 100 days at the gym!
NEW (or returning) members ONLY!