to our athlete of the month Ryan B!
Hometown: Langhorne, PA
Current Location: Feasterville, PA
Age: 33
Occupation: Project Manager for Reynolds Construction

College: Lebanon Valley College

How long have you been a CrossFitter? Started in August of 2012 Did you ever play sports? Played football, basketball and baseball growing up. Played football in High School and in college and was a three time all-american. Played briefly in the Canadian Football League. Got some cool (or uncool) hobbies you'd like to share? If you ask my wife this question she would probably tell you my hobby is laying on the couch and taking naps and to be honest that is probably my favorite hobby.

What is your biggest achievement at CrossFit? It would be my 355 pound clean, this is the first lift that I have done that has been heavier than when I was playing football and a much larger and younger man.

What do you feel that you still need to work on? This list could be extremely long and since I don’t like reading long posts I will keep it short and say that I need to keep showing up regardless of the wod and work hard through it and have fun and I think I will continue to get better.

Goals for the rest of this year? Would love to clean and jerk 400 pounds and also get a muscle up.

What's your favorite WOD? D.T. – it doesn’t matter if it is a partner or just by yourself I would do this workout once a week if I could.

How about your favorite food/snacks? I would say pizza, wings and beer. I also have a sweet tooth and love ice cream.

What is the craziest workout outside of CF you have ever done? Since I absolutely hate running I would have to say it would be running the Broad Street Run. I did some hard workouts for football, but at least there was a purpose for those, just running for no reason doesn’t make sense to me.

What’s your least favorite WOD? Anything that involves running, burpees or double unders. Favorite lift/movement? Since this is crossfit I won’t say bench press so I would say clean

What’s your least favorite lift/movement? Snatch is a very frustrating lift that so much can go wrong each time make an attempt

What skill have you been working on in 2013 the most ? Olympic lifting, bodyweight exercises and core stability

Whats your favorite piece of workout "gear"? This is really hard, I am trying to get away from gear but I would say wrist wraps

What you say is your biggest improvement since starting CF? This is a very hard one to answer, I would say just my overall outlook on life has improved since doing crossfit. Sometimes life can get stressful and coming in here and working out and joking around really helps forget all of those stresses and puts things into perspective. Aimee has created a great environment here and that is why I keep coming back.

Who is your favorite coach?
Crossfit KOP athletes are very spoiled with how many good coaches we get to have on a daily basis. The coaches are constantly making themselves better with attending workshops and clinics and understand the movements that we are doing not just taking someone else’s opinion from a youtube video.

- Aimee – when I started going to mostly all of Aimee’s classes and she has taught me so much in that time her attention to detail and brutal honesty is great and everyone should go to a lot of her classes. She trains the coaches that most gyms have running their whole gym, so she must be pretty good. She is also the smallest human being I have ever been afraid of.

- Jason – you were hard to figure out in the beginning, but you have helped me push past my limits every day I am in class with you.

- Keith – I haven’t been to many of your classes in a while, but I have taken a good amount of your classes and you have a good way of teaching skills and then also do some crazy skill after I get a big lift to show me something that I can’t do (plus make yourself feel better).

- Plentus – you are a great coach and know when to push someone and when to slow things down and help them perfect the movement.

- Timmy P – you have always helped me keep moving in a workout even when it seems really slow, one of these days I will show up to an endurance class and see you in action

- Tim M – you have helped with mobility with my various injuries, you are also a super positive dude and I think for those not on facebook you should post a positive quote each day on the blog - Steph – the love that you have for Oly lifting comes out in the way you talk about and teach it, it is great when I can get to your classes

- Tobin – I don’t get to many of your classes because they are super early, but have had the opportunity to work out with you and you have taught me a lot by breaking down a lot of my faults. Plus you have one of the greatest arm to leg ratios I have ever seen, if I was built like you I would never wear a shirt but probably wear Zubaz pants every day.

- Paul – right now you are the coach I am working the most with and I guess you could say favorite. You have a great attention to detail with Olympic lifting and haven taken time out of your day to watch me lift and help me with the issues I am having, I really appreciate the effort that you put in.

PR's to mention? Goals Reached? Nutrition highlights?.. I have been eating much cleaner since I started, I wish I could be a little more strict but I just like bad foods way too much. 355# clean 255# snatch 315# push press 300# thruster

W.O.D. 4.1.14

 With an Olympic bar (45#) athletes will complete the the following exercises as a team. Athletes do not move to the next exercise until EVERYONE is back from each of the 400M runs. The total time for the team concludes when each person is back from the run.

Run 400M
Back Squat X 50
Front Squat X 50
Over Head Squat X 50
Run 400M
Shoulder Press X 50
Push Press X 50
Push Jerk X50
Run 400M
Hang Power Clean X50
Hang Power Snatch X 50
Run 400M


With PVC the athletes will complete the the following exercises as a team. Athletes do not move to the next exercise until EVERYONE has returned from each of the 400M runs. The total time for the team concludes when each person is back from the run.

Run 400M
Back Squat X 25
Front Squat X 25
Over Head Squat X 25
Run 400M
Shoulder Press X 25
Push Press X 25
Push Jerk X 25
Run 400M
Hang Power Clean X 50
Hang Power Snatch X 50
Run 400M

Compare to (5.28.12) (8.20.10) or (5.26.09)

Coaches notes:
Team size will be selected by the coach depending on the amount of athletes in the class.
"If we all did the things we are capable of doing, we would literally astound ourselves."
- Thomas Alva Edison



Welcome back Tori! 

Chris D

Mobility...do they always dress the same?
Tim---Great deadlift face!


Cash out:
Max Kettlebell swings in 5 minutes (35/53#)

Community Notes:
Click here to register for the Egg Hunt on April 19th at 9/10 AM.

Don't forget about our Steve's Club WOD and fundraiser on April 5th. Click here for more details.

...and the Nutrition basics class on April 5th at 11:00AM.

"A fellow who is always declaring he's no fool usually has his suspicions."
-Wilson Mizner



Push Press


AMRAP in 8 Minutes:
1 Muscle UP (scale 3 Pullups/3 Dips)
3 Push Press @ 70% of your 3RM

"Know yourself and you will win all battles."
- Lao Tzu



Workout 14.5

MEN - includes Masters Men up to 54 years old
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees over the bar

WOMEN - includes Masters Women up to 54 years old
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees over the bar

MASTERS MEN - includes Masters Men 55+
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees over the bar
MASTERS WOMEN - includes Masters Women 55+
21-18-15-12-9-6-3 reps for time of:
45-lb. thrusters
Burpees over the bar

WOD Notes
This workout begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every second counts in this workout. Your score will the the time it takes to complete all 168 repetitions. There is no time cap for this workout.

This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 14:34.8, your score is 14:34.

Community Notes:

9:00AM start for 14.5 we will put you in heats as you arrive. Stink and drink after!

“Talent wins games, but teamwork and intelligence wins championships.” 
 ― Michael Jordan



Hang Power Snatch 

Cash out:
AMRAP in 7 minutes:
Ground to shoulder Atlas stone
(choose weight based on level and ability)

Community Notes:
Join Aimee Lyons on Saturday April 5th at 11:00AM for a FREE lecture on Nutrition basics and Nutrition for performance. Click here to sign up today.

The next CrossFit level one seminar at CrossFit King of Prussia will be held on May 10th and 11th. Click here to register today.

"If you can’t accept losing, you can’t win."
- Vince Lombardi


and welcome to Rebecca Rose!

Kathleen and her family wanted to share the good news... Rebecca Rose Yates was born on 3/25.  She weighed 8 lbs 1 oz and was 21.5 inches.  As a side note the doctor was very impressed with how well I was able to push during delivery.  I told her that was because she allowed me to exercise my whole pregnancy, she then turned to the doctor in training who was shaddowing her and said "this is why I allow them to exercise their whole pregnancy".

Congratulations to Kathleen....she's beautiful!



 Coach Keith hits a OHS birthday PR at 275#

For time:
800 Meter Run
21 Thrusters (65/95#)
42 Kettlebell Swings (55/70#)
21 Thrusters (65/95#) 
800 Meter Run

"Experience is a hard teacher because she gives the test first, the lesson afterward."
- Vernon Law (Former Pirates pitcher)


Easter Egg Hunt

Save the Date---It's almost Easter!
The day before Easter (Saturday, April 19th) CrossFit KoP will open up the 9am and 10am classes to friends and family (the classes will be free for all, members and non-members).  The workout of the day will be a team Easter Egg Hunt (like you have never done before). These egg won't have candy inside (well some may not)- rather a CrossFit style treat instead! 

Bring your friends and family to our egg hunt!

14.4 Team Recap

14.4 is in the books.  Many have been waiting for the Muscle Up to rear is ugly head and it finally did (but only after 60 cal row, 50 T2B, 40 Wallballs and 30 Cleans..).  Castro made a pretty blanket statement when he said this will add some more separation to the leaderboard and those without a Muscle Up should not be at regionals.  That said, CFKoP had a few athletes make it over to the rings and have success---Mike T. took top honors with an amazing 12 MU, followed by Faby and Plentus with 2 MU's each and Aimee took the top female spot with 1 MU.  We also had some first time Toes to Bar successes...Tracy, Jonathan and Diane to name a few!

There was a little banter on the Facebook page about the Yellow team taking top honors, but the Black team took the WIN this week with all their participants putting up scores in the 100's! The separation is now 10 points away with the Red team in second.  It can be anyones game but will the black team be able to keep their current lead? It depends what comes out of the hopper in 14.5.

What will it be? A ladder of Burpees and Thrusters (with increasing weight?). Well, if you are like me, I have been expecting burpees since week one.  Will we make it through an open without them? Will Push-ups make a come back? How about Handstand Push-ups? I anticipate another long one...20 minutes.  Lots of unknown and unknowables..but the fittest of the fit will throw down on Thursday night at 8:00PM when we find out what 14.5 has in store for us.  See you all on Saturday at 9:00AM for the final week.  Stink and drink to follow the final WOD.

Red Aimee 181 Tim P 172 Travis 180 Jen S 170 Ryan B 180 Shawna 73 Steve Z 60 Jonathan 140 Balmer180  SUM- 1336 AVERAGE - 148.4 (Total = 501.7)

Green Jason 160 KT 180 Pete W 0 Kwon 174 Wax 170 Mike S 102 Tracey 64 Gina 76 Jen Fugo 0 Sue K 63 SUM  989 AVERAGE -98.9 (Total = 417.8)

Yellow Tobin 192 Alona 139 Flounder 144 Pam 151 McCan 176 Tre 165 Diane 69 Regi 60 Faby 182 SUM 1278 AVERAGE- 142.0 (Total = 474.8)

Black Keith 173 Dave N 153 Ditty 137 Jess C 176 Patrick 180 Olan 154 Laura 156 Miranda H 151 SUM 1280 AVERAGE- 160.0 (Total = 511.6)

Blue King 180 Justin R 173 John 66  Andrea 180 Chip 145 Plentus 182 Westwood 0 Rachel W 98 SUM 1024 AVERAGE- 128.0 (Total = 485.0)


21 Hang Squat Cleans (105/155#)
21 Hand Stand Push-ups
1 Rope Climb
15 Hang Squat Cleans (105/155#)
15 Hand Stand Push-ups
2 Rope Climbs
9 Hang Squat Cleans (105/155#)
9 Hand Stand Push-ups
3 Rope Climbs

"It isn't the mountains ahead to climb that wear you out; it's the pebble in your shoe."
-Muhammad Ali



Against a 5 Min Clock Complete:
100 Pull Ups

Against a 5 Min Clock Complete:
80 Wall Balls 20/14# to 9/10′

Against a 5 Min Clock Complete:
250 Double Unders

Against a 5 Min Clock Complete:
40 Clean and Jerks 135/95#

Against a 5 Min Clock Complete:
1200 Meter Row

If you don’t finish the desired work in 5 min…cut your losses and move on to the next thing. If you finish before 5 Min, you can rest. No rest between efforts. Record total number or reps completed in each segment. For example (75, 80, 200, 38, 1200M)

Community Notes:
The next Level 1 Seminar at CrossFit King of Prussia will be held on May 10th and 11th. Click here to register today. 

"Money was never a big motivation for me, except as a way to keep score. The real excitement is playing the game."
- Donald Trump



break the bar!

Dave on a 14.4 Re-do gets into the cleans!


Overhead Squat
Work up to a heavy single

Turkish Get Up (R/L)
Work up to a heavy single

record heaviest weight lifted for OHS and TGU

Cash out:
AMRAP in 8 Minutes:
1 Turkish Get up (R/L)
5 Ab-mat Situps
2 Turkish Get ups (R/L)
10 Abmat situps
3 Turkish Get ups (R/L)
15 Ab-mat situps….

“To succeed…You need to find something to hold on to, something to motivate you, something to inspire you.”
- Tony Dorsett (NFL Runningback)



The RED Team--missing TP and SAZ


3 Rounds for time of:
10 Deadlifts (185/275#)
50 Double Unders

“Success is neither magical nor mysterious. Success is the natural consequence of consistently applying basic fundamentals.”
― Jim Rohn



Workout 14.4

MEN - includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row 
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

WOMEN - includes Masters Women up to 54 years old

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups

MASTERS MEN - includes Masters Men 55+

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 9-foot target
30 cleans, 115 lb.
20 muscle-ups

MASTERS WOMEN - includes Masters Women 55+

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 10 lb. to 9-foot target
30 cleans, 65 lb.
20 muscle-ups


This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1...Go,” the athlete will grab the handle and begin rowing. If you finish the 20 muscle-ups and return to the rower, you must reset the monitor to zero before rowing.

Your score will be the total number of repetitions completed before the 14-minute time cap. You will enter your result by the total number of reps completed plus your tiebreak time (see below).

Special Tiebreak

In this workout, we are using a special tiebreak method. At the end of the set of cleans and the set of muscle-ups, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed the 30 cleans or the 20 muscle- ups, whichever was last. If you do not get through the 30 cleans you will not have a tiebreak time.

For example, a male athlete finishes all the reps up to and including 10 calories of rowing in his second round, for a total of 210 reps. This is his score. He finished his 30th clean at 10:05, and his 20th muscle-up at 13:10. In this case he will enter 13:10 as his time in the tiebreak field. This athlete would be ranked above someone who got 210 reps and a tiebreak time of 13:20, but below someone with 210 reps and a tiebreak time of 13:00.

All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

Click here to read some strategy from Chris Plentus.


“It's not what we do once in a while that shapes our lives. It's what we do consistently.”
― Anthony Robbins


Red Team---Butt Squeeze

 Mr. Intensity

 CFKoP Crew
 WHAT? Was that a Toes to Bar??

 One Fit Family...Laura's pregnant due in May completes 156 reps!



Today the 8th Annual MALTZ CHALLENGE will be held by DEA Offices around the world to honor the Marines, soldiers, sailors, airmen, and Coast Guard personnel who made the ultimate sacrifice to preserve our freedom. CrossFit King of Prussia is honored to be hosting this special event for the 5th year running. 

The Maltz Challenge is named after Air Force Master Sergeant Michael Maltz, brother of SOD Special Agent in Charge Derek Maltz. MSgt Maltz was a para-rescue jumper who was killed in action, along with five colleagues, during a medical evacuation of sick Afghani children in March 2003.  Since 2007, DEA has paid tribute to fallen heroes from all branches of the military through the Maltz Challenge. 

The WOD is:
· 400 meter run
· 50 pull ups
· 100m fireman's carry or 200 meter farmer's walk with 50#/25# dumbbells
· 50 dips
· 100 push ups
· 50 knees to elbows
· 100 sit-ups
· 400 meter run

Scaling option: 
200 meter run
25 pull-ups
50 meter fireman’s carry or 100 meter farmer’s walk 50#/25# dumbbells
25 dips
50 pushups
25 knees-to-elbows
50 sit-ups
200 meter run  

If you want to come out and support the Maltz Challenge we will also offer a partner option.

PS...It's Coach Steph's Birthday ---ask her if she wants to do some burpees!
Happy Birthday!

“Courage is the most important of all the virtues because without courage, you can't practice any other virtue consistently.”
― Maya Angelou



CrossFit Endurance

Spring has arrived and CrossFit Endurance Classes are back in season with Running Coach T.Pappas!

Classes will begin on Thursday, April 3rd from 5:30-6:30PM at the Upper Merion Track and continue for consecutive Thursdays until late fall.  The address of the Track is: 435 Crossfield Road, King of Prussia, PA 19406.

The goal of this class is to make you a faster, more efficient runner with less training volume. Bring a water bottle and wear/bring warm clothing in layers, as we’ll be meeting at the Upper Merion HS track, and sometimes in Valley Forge Park for some trail runs.

All abilities are welcome and the workouts will be focused on building lung capacity thru interval work as well as a few modified CrossFit WODS.

Not sure if this is for you?
CFE is for anyone that wants to improve their endurance performance. If you are training for a running event from a mile to marathons this program will overhaul your training and take your performance to the next level. If you are a biker, triathlete, or adventure racer, using CrossFit Endurance programming will do wonders for your overall fitness in preparation for your event.

If you are a CrossFitter like (TP) that likes to swim bike and run (or better yet hates to run (like coach Paul)... you need this the most), CFE merges all that you love about CrossFit with a focus on endurance capacity.  Use this to target running and enhance your overall General Physical Preparedness program.

This class is Coached by Tim P, CFE certified, USA Track and Field level 1 coach, and Triathlon Guru.

These classes will count as one of your 2x, 3x a week or unlimited classes at CFKoP.  Punch cards are available for non-members of CrossFit KoP.

This is not a FREE class.



4 Rounds for time of:
12 Burpees
9 Front Squats (135/95#)
6 Push Jerks (135/95#)
3 Toes to Bar

Community Notes:
14.4 announced tonight at 8:00PM... any thoughts on what might come out?

“That which does not kill us makes us stronger.”
― Friedrich Nietzsche


14.3 Team Recap

14.3 is behind us and it seems that there was a lot of hoopla about nothing.  Granted the workout was hard and demanding but with proper attention to technique, I have not heard of anyone hurting themselves...which is a great thing.  HQ really brought it to us this week...not only did we see the heaviest weight on a barbell in the history of the Open but when you got to it, you were expected to do MORE reps.  Scary.  Castro said it best that this one is a test of CrossFit strength.  You can demonstrate your strength but you need to be fit in order to do so.  Great innovative programming if you ask me.

Team Yellow decided that this was the week to make their move.  Absolutely destroying the competition, Yellow made up significant ground in week 3 showing that this is yet anyone's game.  The lead that Red has is also continually shrinking with only 0.2 separating them with Black.  Who will come out on top is anyone's guess.  Team Red had two members score for the team yet again, along with Yellow and Blue.  Black and Green failed to have anyone score for the team.

With only two weeks remaining, we are running out of exercises to come out of the hopper.  Will this week bring T2B, KTE, MU, C&J.  My personal opinion is that it is going to be 5 minutes of rowing with max calories.  You will say that not everyone has a rower and my response will be who cares.  If not that, I am predicting a 15 minute time cap where you need to complete 3 Rds of 25 wall balls, 25 T2B, and 25 C&J at 155/105....if you have any remaining time, you complete AMMUAP...as many muscle-ups as possible.  We will see. 

Red Aimee 139 Tim P 103 Travis 105 Jen S 123 Ryan B 140 Shawna 60 Steve Z 90 Jonathan 92 SUM- 852 AVERAGE - 106.5 (Total = 351.8)

Green Jason 110 KT 130 Pete W 113 Kwon 97 Wax 94 Mike S 62 Tracey 93 Gina 96 Jen Fugo 61 Sue K 55 SUM  911 AVERAGE -91.1 (Total = 318.9)

Yellow Tobin 135 Alona 125 Flounder 99 Pam 107 McCan 123 Tre 98 Diane 133 Regi 92 Faby 130 SUM 1042 AVERAGE- 115.8 (Total = 332.8)

Black Keith 128 Dave N 98 Ditty 92 Jess C 113 Patrick 115 Olan 102 Laura 111 Miranda H 106 SUM 865 AVERAGE- 108.1 (Total = 351.6)

Blue King 92 Justin R 103 John 93 Kelly 0 Andrea 135 Chip 116 Plentus 130 Westwood 99 Rachel W 97 SUM 865 AVERAGE- 96.1 (Total = 334.7)