Push Jerk
Push Press
5 x 5
(go heavy 80-90% of your 1RM)

Cash Out:
For time:
Row 1000m

Community Notes:
All classes today will be held at the Annex (110C DeKalb).  Meet and Park there.

"Failure is the condiment that gives success its flavor."
-Truman Capot



Partner 16 Minute AMRAP:
(each partner must complete an entire round before switching)
5 Box Jumps (24/30")
7 Thrusters (65/95#)
9 Russian Twists (with a 10/14# MedBall- touch right/touch left=1 rep)
Click here to watch a video of the Russian Twist.

Cash Out:
3 sets of 20 reps
Reverse Hyper or GHD Back Extensions

Community Notes:
All weekend classes (on Saturday 2/1 and Sunday 2/2) will be held in the Annex (110C DeKalb).  There will be no CrossFit Kids class (Cubs) on Saturday at 10AM.

We are listening and working on all the suggestions we are receiving in the online "box"---Thank you!  We have now added a calendar of events to the side bar of the blog.  Look in the section called CURRENT EVENTS and you can see what is going on at CFKoP, also we are maintaining our calendars at the gym so you know of all of the fun community events. 

What you get by achieving your goals is not as important as what you become by achieving your goals.
- Goethe



HUGE congratulations to Marci for getting up the rope for the first time...
 and to CHIP or getting that 125# DB over his head #barbulls!

Mixed Tabata
Toes to Bar and Wall Ball (14/20# all to 10')
Deadlift (95/135) and Double Under
Kettlebell Swing and Goblet Squat (35/55#) 

This Tabata (20 seconds of work followed by 10 seconds rest) will consist of 16 rounds for each couplet with alternating movements. You will be allowed 10 seconds to transition from each couplet.

Your score will be total reps for entire workout 48 rounds of Tabata.

Cash Out:
3 Rope Climbs
(Not for time-work technique, if you have mastered the rope climb, work on L-rope Climbs or legless rope climbs)

Community Notes:

All weekend classes will be held in the Annex (110C DeKalb).  There will be no CrossFit Kids class (Cubs) on Saturday at 10AM. CrossFit KoP values our members and their opinions.

If you would like to provide feedback on our coaches, facility, business or a workout you haven't seen in awhile click here for a 100% anonymous way to communicate with Aimee and Jason.  This link is also listed on the side bar of the blog for your convenience.

Don't forget about OPEN gym on Sunday from 11-1PM in the Annex. Open and FREE to members to come in and work on a missed WOD, Skill or Strength.

 Click here for the February events at CFKoP.

I know for sure that what we dwell on is who we become.
- Oprah Winfrey

What's going on in February at CFKoP

Sunday -- 2/2 Open gym from 11-1PM All members welcome to come and work Strength, Skill or a missed WoD.

Saturday 2/1- 2/2 Level 1 Seminar.  All regular classes will be held in the Annex.

First week in February is bring a Friend for FREE WEEK--From 2/1 - 2/8 Members are welcome to bring a friend or family member to try out CrossFit for FREE.

Saturday 2/8- HERO WOD Day  at 9/10AM- "Small"

Friday 2/14 Valentines Day Massacre - Bring your spouse or friend to workout. 

Saturday 2/15- 2/16 Level 1 Seminar.  All regular classes will be held in the Annex.

Saturday 2/22 -- Crock Pot Cook off - 1:00PM in the Main gym. 

Thursday 2/27-- First Open WOD 14.1 Announced

Saturday 3/1 --Open Wod to be performed at CFKoP everyone welcome. Starting at 9:00AM.



Snatch Pull
5 sets of 2 


Cash out:
4 rounds
5 OHS (65/95#)
10 GHD Sit-ups

Community Notes:
All weekend classes will be held in the Annex (110C DeKalb).  There will be no CrossFit Kids class (Cubs) on Saturday at 10AM.
Click here to check out our latest event---The Crockpot Cook off on February 22nd!

"The will to win, the desire to succeed, the urge to reach your full potential... these are the keys that will unlock the door to personal excellence."

CrossFit KoP's FIRST ANNUAL Crockpot Cook off

Does your crockpot have a permanent home on your countertop?  Are you ready to throw-down and claim your meal supreme??? If so it's time to ENTER!

Get your crockpot and your favorite recipe ready and enter the CrossFit KoP's FIRST ANNUAL Crockpot Cook off on Saturday February 22nd at 1PM!  It’s your chance to be named “KOP's Ultimate Crocktologist." There will be a "trophy" awarded and of course bragging rights for the year.

To enter a dish and be eligible for the title of “KoP's Ultimate Crocktologist” you will need to click here to sign up...(there is no fee to enter but we would appreciate it if you registered). 

There are entree, crocktail/beverage, and dessert categories. Doors open at 1. Judging commences at 1pm sharp.

Bring your family and bring your appetite, the entries are sure to be taste sensations.

For those about to crock, we salute you!

The Rules:
To be eligible for the title all entries must meet the following guidelines.

1) Entries must be cooked in the Crock-Pot. Ingredients can be browned or seared prior to going in the pot but must be cooked in the pot.
2) All ingredients must be paleo (no grains, no dairy, no legumes). Paleo gray area including, maple, honey, agave, and alcohol can be included but must be disclosed. If you are unsure, ask. We will be happy to approve recipes.
3) All entries must be on the table by the start of judging.
4) Scoring will be out of a possible 50 possible points. 1-30 for taste, 1-15 for creativity/originality, and 1-5 for presentation



Photos from yesterday!

Buy In:
3 Heavy Sets of 10 Dumbbell Shoulder Press

AMRAP in 15 minutes:
10 Deadlifts (155/225#)
10 Burpees over the Bar
Row 250 meters

You are never too old to set another goal or to dream a new dream. 
-C. S. Lewis



CrossFit King of Prussia had 13 young athletes compete at their first weightlifting meet yesterday. There were many top three finishes, PR's and amazing accomplishments. None of this would be possible without the dedication, determination and perseverance of all of our kids coaches, especially Steph and Paul.  Thank you so much for making our youth better.

Congratulations to Tre, Tommy, Greg, Austin, Carter, Ray, Josh, Kate, Jovina, Haley, Natalia, Jocelyne and Teagan..and to big kids Jim C and Gene!

For time complete:
10 rounds of
5 Power Cleans (105/155)
100 meter sprint
30 seconds rest

Cash out:
5 Sets of 5 Strict Pull-ups
Perform a negative on the last rep of each set

 "If you don't design your own life plan, chances are you'll fall into someone else's plan. And guess what they have planned for you? Not much."
-Jim Rohn



Double Unders
Sit ups

Floor Press
(compare to 9.18.12) and (3.5.13)

What is a Floor Press: 
It's just a bench press from the floor. We will do it narrow gripped, with your elbows by your sides to mimic the pressing position of the push-up and ultimately the handstand push-up.
The Floor Press is essentially a Bench Press minus the actual bench.  At the bottom of each rep, there will be a momentary pause before locking the bar out over the chest. The pause at the bottom of a Floor Press does two things; firstly it removes the stretch reflex normally present in Bench Pressing. This will produce a similar training effect as seen in Box Squats where the pause at the bottom forces your muscles to move the weight without the benefit of an elastic rebound.  Secondly, a slow and controlled Floor Press will protect your wrists and upper arms. That's also pretty important...

"Limitations live only in our minds.  But if we use our imaginations, our possibilities become limitless."
–Jamie Paolinetti


Congratulations to Tori and Jay on the birth of their new baby boy Jude Robert. Jude was born on 1/24, weighing in at 7lbs 4 oz...baby and Mom are doing great!



14 Minute AMRAP:

135/95 pound Snatch, 3 Reps
1 Muscle Up
12 WallBalls (14/20# to 9/10ft target)

 It's time to get OGAR Strong.

OGAR Strong is the collaborative effort of a powerful community of people linking arms to support one of our own, Kevin Ogar. It's true that there's a strength in numbers and together we can rally to embrace Kevin and his family as they embark on this challenging life-changing journey. 

Kevin's Story

As coach at CrossFit Unbroken in Englewood, CO and an accomplished elite level athlete himself, Kevin Ogar's focus each and every day is to help make people better. His kind-hearted personality and genuine care for an athlete's well being is what makes Kevin shine and those around him are drawn to his warmth and caring attitude.

As an athlete Kevin is no stranger to pushing himself to his greatest abilities. He is so comfortable in the uncomfortable and his ability to handle pain is far beyond that of a normal human being. A Superman in his own right. Kevin excelled in CrossFit the most, being one of the best in the sport. This is his legacy. CrossFit is a part of him and will stay that way forever. He will continue to affect people positively through CrossFit and through his triumph over this tragic event.

What happened to Kevin Ogar?

On January 12th, 2014 Kevin Ogar’s life changed forever. He suffered a traumatic injury to his spinal cord as a result of a “freak accident” while competing at an event in Orange County, California. At this time, Kevin has no movement below the waist and will be faced with numerous surgeries and a long road ahead for rehabilitation.

Want to help?
Click here to donate.

"I have been impressed with the urgency of doing. Knowing is not enough; we must apply. Being willing is not enough; we must do."
–Leonardo da Vinci



Kit -  Pilot and Captain US Marine Corps

3 Rounds for time of:
Run 400 Meters
Row 500 Meters
21 Burpees

Community Notes:
Ogar WOD will be run in all classes tomorrow Saturday the 25th.

As many of you may have heard, Kevin Ogar a coach at Crossfit Unbroken and a very well established athlete, was seriously injured at the OC Throwdown.. As of right now he has no movement below the waist, and will have a long road of recovery ahead of him. A site has been set up to help with donations to Kevin and his family to offset medical bills as he is without insurance. If you wish to make a donation please use the link above or provide a small cash donation on Saturday, and lets help out a fellow CrossFitter get through a very tough time.

"Challenges are what make life interesting and overcoming them is what makes life meaningful." –Joshua J. Marine



Push Press

There are a lot of gymnastics moves, PRACTICE any and all.  Muscle UPs, HSPU, Pull-ups, Handstands, Handstand Walk, Front/Back Levers, Skin the Cat, Rolls, Cartwheels...etc. Find your weakness and ATTACK it!

"Too many of us are not living our dreams because we are living our fears."
–Les Brown



Thrusters (65/95#)
Ring Dips

Community Notes:
The 6AM, 7AM and 9:30AM classes will be CANCELLED due to snow...we plan on re-opening at 12:00 Noon.

"You can’t fall if you don’t climb. But there’s no joy in living your whole life on the ground." –Unknown


CrossFit King of Prussia will be closing for the remainder of the day and for the 6:00AM, 7:00AM, 9:30AM tomorrow, Wednesday January 22nd, due to SNOW.  Please be careful out there.


Congratulations to long time CFKoP members Shawn and Lizzie on the birth of their son John "Jack" Warren.  He was born a little after midnight on 1/20/14. He is 7lbs 11oz. Mom and baby are doing great and cannot wait to get back to CrossFit!



For time:
9 Clean and Jerks (105/155#)
2000 Meter Row
15 Clean and Jerks
1000 Meter Row
21 Clean and Jerks
500 Meter Row

Community Notes:
We will run the Ogar WOD on Saturday 1/25 at 9/10AM, open to all members and non-members. Donations are voluntary. Click here to read more. Kevin Ogar is a member of the CrossFit community who was severely injured in a freak accident at a competition. We as a community have the ability to embrace and support one of our own and help his recovery.  See you on Saturday!

"If the wind will not serve, take to the oars."
–Latin Proverb



Welcome Nicole! --First Class!
Alona left flat on her back after 20 reps
Lauren --Focused

Take 20 minutes to find your 20 Rep Max Back Squat

EMOTM for 12 minutes
Odd: 6 Back Squats @ 80% of your 20 Rep Max
Even: 10 Chest to Bar Pullups

Community Notes:
Make sure to come out Thursday night at 7:30PM for Dr. Turner's FREE seminar. Click here for more information and click here to register today.  

"First, have a definite, clear practical ideal; a goal, an objective. Second, have the necessary means to achieve your ends; wisdom, money, materials, and methods. Third, adjust all your means to that end." –Aristotle



 10 Shoulder press (75/115#)
15 Overhead squat
 20 Push press
25 Front squat
30 Push jerk
 35 Back squat

"If you’re offered a seat on a rocket ship, don’t ask what seat! Just get on."
–Sheryl Sandberg




For Time:
100 Partner Wallballs 14/20# (to 9'/10' target)
100 KB Swings 35/55#
80 Handstand Pushups
100 Partner Situps w/ Medball 14/20#

The Rules:

You can complete the work any way you choose, it's not a chipper.
ALL of the movements must be completed synchronized! 
If you're KB swings aren't happening in unison, that's a no rep! Which means that's 100 reps each.
In the HSPU, one partner holds a handstand while the other works to complete HSPU reps.
Toss the ball between each partner during the situps, both must do each situp.

"When I let go of what I am, I become what I might be."
–Lao Tzu



For time:
400 Meter Run (with Sandbag 35#/75#)
5 Bar Muscle Ups
400 Meter Run (with Sandbag)
4 Bar Muscle Ups
400 Meter Run (with Sandbag)
3 Bar Muscle Ups
400 Meter Run (with Sandbag)
2 Bar Muscle Ups

“ A generation which ignores history has no past and no future. ”
— Robert A. Heinlein



5 Rounds for time of:
5R/5L Dumbbell Snatch 70/100#
10 Box Jumps 24/30"
20 Burpees
30 Double Unders

Community Notes:
Good luck to Keith, Aimee, Cate and John competing at the Team SuperFit event on Saturday, January 18th at CrossFit Riverfront in Delaware.  If you are up for a drive come out to support them. If you are staying local, CrossFit Thermal is hosting their Grand Opening on Saturday.

“Happiness is like a butterfly which, when pursued, is always beyond our grasp, but, if you will sit down quietly, may alight upon you.” 
- Nathaniel Hawthorne

2014 CrossFit Open

It is hard to believe it is that time of year again…the 2014 Open is upon us.  For those that do not know, the Open is a global competition in which hundreds of thousands of athletes around the globe compete in 5 workouts over 5 weeks to identify some of the fittest people on the planet.  Now, most will read that and say, “Well I know that I am not one of those people so the Open must not be for me.”  You could not be more wrong.  The Open is a chance for you to find our where you stand amongst your peers and where you stand in relation to your goals…in this regard it is no different than doing the Baseline that you completed during your Intro session again.  It is a data point of your current fitness and this is an exceptionally important data point to know and appreciate.  It is important because it will help direct your future training and it will firmly re-establish your life-long journey towards fitness.  We should be proud that we do CrossFit and the Open is one way to show the world just how proud you are.  We are a group of people that understand that the things in life that are worth having do not come easy.  We understand that blood, sweat and tears are not things that should be avoided; they should be embraced as the obstacles that we must overcome for greatness…whether that is defined at CrossFit Games Champ or Grandparent of the Year in the eyes of your grandchildren.  Similarly to when you walked through the doors of CF KoP for the first time, due not let fear conquer you and hold you back from your true potential.   As if that was not enough, here are some more reasons that you should compete in the Open…

1)    The intensity in the gym during these workouts is like nothing I have ever experienced before.  Intensity is amazing as it enables you to do things you never thought possible.  During the Open it is routine to see people set PR’s and perform their first pull-up or some other movement.  The rush of the audience is a drug that you can embrace that brings you to higher levels of performance.  Once you show your mind that you can do it, nothing is impossible. 
2)    So many people differentiate CrossFit from everything else by our community.  The Open is a wonderful way to embrace and expand upon that community.  In years past, people that are not even working out show up at the gym to support their friends…as a member of the KoP community, it is AMAZING to see.
3)    Do not live with regret.  As we do not limit those not signed up from competing, they often find themselves pushing against those that are participating.  Year after year, people come up to us and say, I had no idea what this was about but it is awesome, I will surely not miss out on this next year.  Don’t be one of those people, take advantage of it now.

In life, you will have many more failures than successes.  We learn from those failures and we define ourselves by how we pick ourselves up and try again.  After many failures, many of us aspire to something better and we look back and are thankful for the obstacles along the way as they helped define who we are today.  They made us better…they made us stronger.  Let the Open be one of those obstacles for you.  Dominate your fear, become great and sign up today at games.crossfit.com and select team CrossFit King of Prussia!




Cash out:
For time:
35 Deadlifts at 70% of your 1RM

The greater the obstacle, the more glory in overcoming it. 



A big welcome to 3 new athletes at CFKoP:
Mike T, Marci and Mike F!

Complete as many rounds as possible in 20 minutes: 
10 reps Dumbbell Squat Clean 25/45 pound dumbbells
1 rope climb (15ft) (or 7 pull-ups)

“Anyone can hide. Facing up to things, working through them, that’s what makes you strong.”
- Sarah Dessen



Postpartum Wellness Class ---day 1

2 Rounds of:
Row (for calories)
Power Snatch (55/75#)
Thruster (55/75#)
Handstand push-up

In this workout you move from each of four stations after two minutes. The clock does not reset or stop between exercises. This is an eight-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Community Notes:
Our friends at CrossFit APEX are hosting the third annual Winter Combine.  This is a well run, fun, competitive event. Click here for more details and to register.

"Gratitude is a quality similar to electricity: it must be produced and discharged and used up in order to exist at all."
– William Faulkner



Shoulder Press

Cash out:
AMRAP in 5 Minutes:
5 Shoulder Press @70% of 1RM
10 Push-ups

Community Notes:
All classes will meet at 110C DeKalb Street today, meet and park there. 

“Dream as if you’ll live forever, live as if you’ll die today.”
– James Dean



For time:
Back Squat 25 reps (205/135#)
25 Burpees
Back Squat 25 reps (135/95#)
25 Burpees
Back Squat 25 reps (95/65#)
25 Burpees

Community Notes:
All classes will meet at 110C DeKalb Street today, meet and park there. 

“Sometimes you don’t realize your own strength until you come face to face with your greatest weakness.”
– Susan Gale



 Congratulations WAX and KT on your engagement!! The First at CrossFit KoP!

3 Rounds for time of:
400 Meter Run
21 Kettlebell Swings
12 Pull-ups

Community Notes:
This weekend's classes (1/11 & 1/12) will be held at the Annex 110C DeKalb Street.  The CrossFit Cubs class at 10:00 AM on Saturday will be cancelled. CrossFit King of Prussia is Hosting a Level 1 Seminar.  Meet and Park at the Annex.

A pessimist is one who makes difficulties of his opportunities and an optimist is one who makes opportunities of his difficulties.
-Harry S. Truman




25 Pull Ups
50 Deadlifts (M:135/W:95)
50 Push Ups
50 Box Jumps (20"/24")
50 Floor Wipers (M:135/W:95)
50 DB Clean and Jerk (M:35/W:15)*
25 Pull Ups

This is the “300″ WOD from Gym Jones and the training sessions Mark Twight did with the actors who played as the Spartans in the movie, “300″. They used this WOD as a benchmark a couple times throughout the training process.

*These DB's are rather light, I would increase the weight a little for anyone who has been CrossFitting for more than 6 months to a year!

Community Notes:
This weekend's classes (1/11 & 1/12) will be held at the Annex 110C DeKalb Street.  The CrossFit Cubs class at 10:00 AM on Saturday will be cancelled. CrossFit King of Prussia is Hosting a Level 1 Seminar.  Meet and Park at the Annex.

Opportunities are like sunrises. If you wait too long, you miss them.
-William Arthur Ward

Welcome back Lisa!
 Modified Push-up helps keep the midline stable
Floor wipers



Power Clean 75/115#
Toes to Bar
Overhead Squat 75/115#

Community Notes:
This weekend's classes will be held at the Annex 110C DeKalb Street.  The CrossFit Cubs class at 10:00 AM on Saturday will be cancelled. CrossFit King of Prussia is Hosting a Level 1 Seminar.  Meet and Park at the Annex.
Opportunities multiply as they are seized.
-Sun Tzu



 Team D.T.!
 6 AM Front Squatters!

Front Squat

3 Rounds for time of:
5 Front Squats @ 85% of your 5RM
15 Burpees
1 Rope Climb

Community Notes:
All weekend classes will be held at the Annex 110C DeKalb Street, meet and park there for class.  CrossFit Kids "cubs" class at 10AM on Saturday will be cancelled. 

To succeed, jump as quickly at opportunities as you do at conclusions.
-Benjamin Franklin



Team D.T.

10 Rounds for time of:
12 Deadlifts (155#/105#)
9 Hang power cleans (155#/105#)
6 Push jerks (155#/105#)

(compare to 2.21.11)
Teams of 2 work to complete the above in Relay fashion. Athletes relay back and forth until all 10 rounds are completed. Athlete 1 must complete an entire round before Athlete 2 starts round 2.

Community Notes:
ISR-Infant Swimming Resource is an organization that offers water survival skills for infants and young children ages 6 months – 6 years. This is near to us since Chloe went through the program, I would highly recommended it.  CrossFit Kids has a close relationship with ISR and has done a lot of work to promote their courses. Lisa King, a certified ISR instructor, will be offering lessons in the Limerick area starting February 10. Click here to see the flyer.
Difficulties mastered are opportunities won.
-Winston Churchill

Join us in welcoming Dr. Kevin Turner for a FREE seminar on Thursday, January 23rd at 7:30PM at CrossFit KoP, he is a family and sports chiropractor from Exton, PA who takes care of athletes from six local boxes.  He will be discussing the common injuries that he sees among CrossFit athletes, what causes them, and some basic ways of addressing those causes and prevention for them. Rest assured that shoulders, hips, and the low back will all be covered plus more! Don't miss out on this one!



For time:
Row 1000 Meters
then 3 rounds of:
50 Double Unders
15 Ring Dips
Row 1000 Meters

“Success is stumbling from failure to failure with no loss of enthusiasm.”
― Winston Churchill



Split Jerk

Cash out:
3 Split Jerks on the Minute for 8 Minutes use 80@ of your 1RM

Community Notes:
Open Gym is tomorrow, Sunday 1/5 from 11AM-1PM a FREE time for members to come in and make up a missed workout, work on a new skill or do some strength work.

Click here to check out the newest program at KoP run by Coach Plentus...BarBulls...for dudes ONLY.

“In the end, some of your greatest pains become your greatest strengths.” 
― Drew Barrymore



The 6:00 AM and 7:00 AM classes have been cancelled due to the snow storm.  We plan on opening at 9:30AM.  If the weather conditions are still bad at that point we will indicate on this blog, our Facebook members page and Main KoP Facebook page.  Stay safe!

4 Rounds for time of:
20 Box Jump 20/24"
20 Kettlebell Swings 55/70#
20 Thrusters 65/95#

“Failure is the condiment that gives success its flavor.”
― Truman Capote