Athlete of the Month

Congratulations Shawna

Hometown: New Tripoli, PA (Lehigh Valley)

Current Location: Douglassville, PA

Age: 31

Occupation: Pharmaceutical Project Manager, R&D College: Arcadia University

How long have you been a CrossFitter? I started CrossFit in June 2013, so just over a year now.

Did you ever play sports? I did - I played softball from 5th through 12th growing up. I enjoy playing most sports, but would much rather play for fun than competition.

Got some cool (or uncool) hobbies you'd like to share? I really enjoy home improvement projects - I renovated my house and finished my basement on my own. I really like the sense of accomplishment when a project is complete.

Other hobbies include shooting pool, kayaking, going to the beach, reading and listening to music. Uncool hobby… I read comic strips every day on my lunch break. I have been following the same strips for years - it's my mid-day stress relief!

What is your biggest achievement at CrossFit? Achieving and maintaining overall health is without a doubt the biggest accomplishment I have made in the past year. I wasn’t fit or well when I started (probably the effect of having a desk job by day and being a grad student by night) and knew I had to make big changes fast, so I decided to kick myself into high gear with CrossFit. I didn’t know much about CrossFit when I started, but fortunately I have come to love it and will continue to do this throughout the rest of my life.

What do you feel that you still need to work on? 1. Be more aggressive! I am told this repeatedly, and I am still working on it… 2. Rope Climbs! The orange strip at the 15-foot mark eludes me, but I will get it!

Goals for the rest of this year? Better, stronger and faster is the goal from here on out. I’ve learned a lot of technique, and now is the time to perfect and fine-tune.

What's your favorite WOD? I like chippers. They are grueling, but I always know that I got a really good workout in when we do them. I like the skin-burning-from-the-inside feeling after those kinds of workouts.

How about your favorite food/snacks? Avocado! Every day! I also love seafood, wine, and anything with lemon or lime.

What is the craziest workout outside of CF you have ever done? My friends and I used to wake up at 6am on Sundays and workout outside with a trainer for a mix of martial arts, yoga and cardio. I also used to run the Susan G. Komen 5K annually, and took spin classes for several years.

What’s your least favorite WOD? Anything involving running! I would rather burpee than run!

Favorite lift/movement? Cleans. What’s your least favorite lift/movement? Running… although I can now run a mile faster than I could in High School, so even though I dread it, I feel pretty good knowing I am making progress!

What skill have you been working on in 2014 the most? Clean and Jerks. Triple digits are coming soon!

Who is your favorite coach? Of course I sincerely enjoy and appreciate all of the coaching staff at CFKoP, but my favorite coach is Keith. He has been my coach probably 90% of the time and much of the transformation I have made in myself has been with his guidance and support. I think I would be remiss not to thank Aimee and Jason for envisioning and dedicating themselves to making CFKoP the amazing place that it is – my life would be very different today if CFKoP did not exist and I am grateful to be a part of it.

PR's to mention? Goals Reached? Nutrition highlights?.. I always set small goals for myself, and then work on getting them before going on to the next thing. I practiced toes-to-bar, stabilizing on the rings, handstands, and kipping pull-ups for weeks before I finally started to get them. Small steps have led to big changes overall, and I am excited to see what will be accomplished next! Nutrition-wise, I took Aimee’s guidance of The Zone Diet to heart and I try to get protein, carbs and fat in nearly all of my meals. It isn’t balanced perfectly, but I put in the effort to eat healthy. Cheat days are Fridays and normally that means Chinese take-out and wine.

"I would like to thank all of the coaches for nominating me and pushing me to the best of my abilities. Your talent and dedication does not go unnoticed. I am so thankful that my path has crossed with the team and community at CFKoP. Thank you so much for all that you do!"

W.O.D. 8.1.14


Cash out:
Fast and Heavy
2 Rounds for time of:
10 Deadlifts (use 70% of your 5RM)
10 Burpees

Community Notes:
All weekend classes will be held in the Annex, 110C, meet and park there.

"Winning is not always the barometer of getting better."
-Tiger Woods


W.O.D. 7.31.14

Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Coaches Notes:
This is our retest from 7.10.14, we hope you have been enjoying the gymnastic skill focus. Stay tuned for a Squat/Strength Focus next month!

Community Notes:
All weekend Classes will be held in the Annex, 110 C DeKalb, meet and park there. 

"You get better at working by working. And if you don't work, you're not getting better."
-Terry Crews


W.O.D. 7.30.14

For time:
Power Snatch (75/115#)
Box Jumps (24/30")
GHD Sit-ups

"Problems are not stop signs, they are guidelines."
-Robert H. Schuller


W.O.D. 7.29.14

Leslie back squats 300#

Gymnastics Focus:

Complete 250 Double Unders (when) if you stop, each time you must complete one round of 'Cindy' (5 Pull-ups, 10 Push-ups, 15 Squats). 

Substitute: 750 Single Unders or bring the number of Double Unders down to 150.

Rx will be consecutive DU's no single unders in between.  DU's with singles between are allowed but just not as Rx'd.

"It's simple ... go the extra mile and you will stand out from the crowd."
-Robin Crow

Boot Camp:


W.O.D. 7.28.14

Diane hits a PR and takes the top spot on the board!

Gymnastics Skill Focus:
Rope Climb

Front Squat

Grace or Double Grace
30 Clean and Jerks (95/135#) 
60 Clean and Jerks (95/135#)

"Nothing builds self-esteem and self-confidence like accomplishment"
-Thomas Carlyle


W.O.D. 7.27.14

Rainy Adventure WOD!

Gymnastic Skill Focus: 
Burpee and GHD sit up

5 Rounds for time of:
5 Push Jerk (125/185#)
10 Burpees

"Be what you are. This is the first step toward becoming better than you are."
-August W. Hare


W.O.D. 7.26.14

 Join us for an ADVENTURE WOD on Saturday at 10:00AM with Coach Steph. Meet at the Annex and she will take you from there. This will be kind of like boot camp but with an "adventure" twist. This is FREE for friends, family of members.  This will be the only WOD of the day as CrossFit King of Prussia is hosting "Brawl in the Burbs" our first local Team competition. 21 teams of 2 ladies/2 men will compete to see who's the fittest!
Come out to support the KoP athletes competing, Miranda, T. McCann, Derrek, Rachael, Diane, Alison, Dave, Mr. Intensity, Cate and Aimee.

"Set excellent performance as your standard and strive to achieve it each day"
-Brian Tracy


W.O.D. 7.25.14

Derreck's First Muscle Up!

Gymnastics Skill Focus:
Forward Roll and Handstand Roll-out

21-18-15-12-9-6-3 for time:
Power Clean (75/115#)
Box Jumps (20″/24″)
Begin each round with a 50m Bear Crawl

Community Notes:
Please join us for an "Adventure WOD" on Saturday, July 26th, at 10:00AM, meet Steph at the Annex and go from there...This is free for members, friends and family. What exactly is an ADVENTURE WOD??? Well...its kinda like a boot camp but with a big twist for the outdoors! (there will be no regular classes on Saturday)

Join us after the Adventure WOD for the Brawl in the Burbs a local team competition at CFKoP! We will also be streaming the CrossFit Games live! All are welcome!

"Quality is never an accident. It is always the result of high intention, sincere effort, intelligent direction, and skilfull execution. It represents the wise choice of many alternatives."
-Will Foster


W.O.D. 7.24.14

Fran does Fran!!

Gymnastic Skill Focus:

Thrusters (65/95#)
(time cap 10 Minutes)


Advanced Athletes can Choose "Frantasy Land"
Thrusters (65/95#)
Thrusters (75/115#)
Chest to Bar Pull-ups
Thrusters (95/135#)
Bar MU
(time cap 25 Minutes)

Community Notes:
Please join us for an "Adventure WOD" on Saturday, July 26th, at 10:00AM, meet Steph at the Annex and go from there...This is free for members, friends and family. What exactly is an ADVENTURE WOD??? Well...its kinda like a boot camp but with a big twist for the outdoors!

"The secret of joy in work is contained in one word - excellence. To know how to do something well is to enjoy it."
-Pearl S. Buck


W.O.D. 7.23.14

Clean and Jerk


Every Minute on the Minute for 10 minutes:
complete 4 Clean and Jerks @ 70% of your 1RM

A man's character may be learned from the adjectives which he habitually uses in conversation.
-Mark Twain


W.O.D. 7.22.14

Jenna our Summer Intern---and now Coach Jenna (who passed her Level 1) will be leaving us as of tomorrow, please join us at 6:30 PM to wish her well before heading back to Penn State.

Gymnastics Skill Focus:
Handstand Walk

For time complete:
1000 Meter Row
21 Deadlifts (225/155#)
500 Meter Row 
15 Deadlifts (225/155#)
250 Meter Row
9 Deadlifts (225/155#)
Whatever words we utter should be chosen with care for people will hear them and be influenced by them for good or ill.


W.O.D. 7.21.14

Gymnastics Skill Focus:
Muscle Up

For time
5 Muscle Ups
Run 200 Meters
4 Muscle Ups
Run 200 Meters
3 Muscle Ups
Run 200 Meters
2 Muscle Ups
Run 200 Meters
1 Muscle Ups
Run 200 Meters

"The man who has no imagination has no wings."
- Muhammad Ali

Brawl in the Burbs, FREE Adventure WOD and The CrossFit Games

What's going on at CrossFit King of Prussia this weekend?

While the fittest are competing in California at the CrossFit Games, CrossFit KoP will be hosting the Brawl in the Burbs (a local throw-down, team competition, all day Saturday July 26th) please join us to spectate and watch (CFKoP athletes---Alison, Diane, Dave, Mr. Intensity, Rachael, Derreck, Coach McCann, Coach Miranda, Coach Aimee & Coach Cate) or just swing by to watch the CrossFit Games, we will be streaming them live!

If you want to get a quick workout in at 10:00AM... Click here to sign up for the FREE Friends and Family Adventure Workout at CrossFit KoP (Annex) at 10:00 AM on Saturday...see you there.


W.O.D. 7.20.14

Gymnastics Skill Focus:
Toes to Bar

Open Sectional Workout 13.4:
 7 minute AMRAP of: 
3 Clean and jerk  (95/135#)
3 Toes-to-bar 
6 Clean and jerk 
6 Toes-to-bar 
9 Clean and jerk 
9 Toes-to-bar 
12 Clean and jerk 
12 Toes-to-bar 
15 Clean and jerk 
15 Toes-to-bar 
18 Clean and jerk 
18 Toes-to-bar... 
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

"Mental toughness can take you to the top, and mental weakness straight to the bottom."
- John Schiefer


W.O.D. 7.19.14

Rope Climb

Overhead Squat

Team Cash out:
The class will divide into two "super teams" and will complete the following for time in any order:
10 Rope Climbs
100 Burpees
100 Box Jumps (20/24")
100 Air Squats 

*Coaches discretion (choice): The Coach will divide the class into more teams based on number of athletes if necessary.  The coach will also be able to slightly increase the rep scheme based on number of athletes attending. 

“Procrastination is one of the most common and deadliest of diseases and its toll on success and happiness is heavy.” – Wayne Gretzky


W.O.D. 7.18.14

Thursday's CFEndurance Crew

Gymnastics Skill Focus:
Strict Pull-up or L-Pull-up 
3 Sets of 10 Reps

Double Unders

Community Notes:
All weekend classes will be held at the ANNEX, 110 C DeKalb Street. Meet and park at the ANNEX.

“If you only ever give 90% in training then you will only ever give 90% when it matters.”
– Michael Owen


W.O.D. 7.17.14

Gymnastics Focus:
Hollow Rock and Ring Push-up

Heaving Snatch Balance


Community Notes:
All weekend classes will be held at the Annex 110C...meet and park at the Annex for classes on the 19th and 20th.

On Saturday, July 26th we will be hosting an ADVENTURE WoD FREE for members and Friends at Family at 10:00AM! 

“You are never a loser until you quit trying.”
- Mike Ditka


W.O.D. 7.16.14

Gymnastics Skill Focus:
Hand Stand Push-Up

Partner WOD:
10 Rounds for time of:
7 WallBalls (14/20# all to 10ft)
7 Hang Power Cleans (95/135#)
7 Push Jerks (95/135#)

*Partner A will complete the entire round then tag Partner B who will work to complete all 4 exercises while partner A rests...each athlete will have 5 Rounds of work. 

“If you are afraid of failure you don’t deserve to be successful!”
– Charles Barkley

Mobility Gurus!

Congratulations to Coaches Steph, Paul and Tim who worked hard this weekend and went to the CrossFit Mobility Seminar!  More knowledge and fun at the box...stay tuned!


W.O.D. 7.15.14

 Ryan S
 Junk Yard Dog Warm Up!

 Box Jump Boot Camp!

Gymnastics Skill Focus:
GHD Sit Up
GHD Hip Extension
GHD Back Extension

 Three rounds for time of: 
Run 800 meters 
50 Back Extensions 
50 Sit-ups 

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

Coaches Notes:
This workout is potent if you decide to do it all on the GHD -(Glute-Ham Developer). Scale according to level and ability but make sure to challenge yourself. 

“Run when you can, walk if you have to, crawl if you must; just never give up.”
- Dean Karnazes (Ultra Marathon Runner)