12.31.2015

W.O.D. 1.1.16


Happy New Year!
Thank you for your support of CrossFit KoP in 2015, we are looking forward to an amazing 2016!

CrossFit King of Prussia will be CLOSED today, Friday January 1st and re-open tomorrow, Saturday January 2nd for a FREE Friends and Family workout. Please bring your friends! 

Saturday, January 2nd
Family and Friends WOD- 10am
Open Strength 11:30am-1:00pm
No Kids Class 

 Sunday, January 3rd
Daily WOD 10am
Open Gym 11:00am-1pm
 No Kids Class

Quote:
“The chief beauty about time is that you cannot waste it in advance. The next year, the next day, the next hour are lying ready for you, as perfect, as unspoiled, as if you had never wasted or misapplied a single moment in all your life. You can turn over a new leaf every hour if you choose.” 
 ― Arnold Bennett

12.30.2015

W.O.D. 12.31.15


















"Remembering 2015"
AMRAP in 40 Minutes:
800 meter Run
50 Double Unders
50 Box Jumps (20/24")
50 Pull-ups
50 Push-ups
50 AB Mat or GHD Sit-ups

*this workout can be done with a partner or solo!!!

Holiday Schedule: 

Thursday, December 31st
Daily WOD- 6am, 7am, 9:30am, 12:15pm Express, 1pm Masters
(No Evening Adult or Kids Classes)
Open Strength-10:30am-1pm 

 Friday, January 1st
CLOSED 

 Saturday, January 2nd
Family and Friends WOD- 10am
Open Strength 11:30am-1:00pm
No Kids Class 

 Sunday, January 3rd
Daily WOD 10am
Open Gym 11:00am-1pm
 No Kids Class

Quote: 
"I have discovered the secret of happiness - it is work, either with the hands or the head. The moment I have something to do, the draughts are open and my chimney draws, and I am happy." 
-John Burroughs

12.29.2015

W.O.D. 12.30.15

3 Rounds for time of:
500 Meter Row
10 Power Snatches 95/135#
15 Deadlifts 95/135#

*athletes will use one bar to complete the workout

Holiday Schedule: 

December 28th- December 30th
Regular Class Schedule

Thursday, December 31st
Daily WOD- 6am, 7am, 9:30am, 12:15pm Express, 1pm Masters
(No Evening Adult or Kids Classes)
Open Strength-10:30am-1pm 

 Friday, January 1st
CLOSED 

 Saturday, January 2nd
Family and Friends WOD- 10am
Open Strength 11:30am-1:00pm
No Kids Class 

 Sunday, January 3rd
Daily WOD 10am
Open Gym 11:00am-1pm
 No Kids Class

Quote: 
"Men should pledge themselves to nothing; for reflection makes a liar of their resolution." 
-Sophocles

2016 at CrossFit King of Prussia

2016 Programming Plan 


Last year as we entered into 2015 we evolved our programming to seek improved performance out of our athletes. We wanted them to improve in regards to increased strength, decreased times in benchmark workouts and increased proficiency in gymnastic skills. We laid out plan for the year and worked diligently towards this goal.

We succeeded, our athletes who consistently attended classes saw increases in performance, lifts and gymnastic skills, and therefore they increased their work capacity across broad time and modal domains, (the goal of CrossFit).

As we move into 2016, we will yet again be improving our programming to get the best results out of our athletes.  We want our athletes to be good at CrossFit and the ten general physical skills so that they have a general, physical, preparedness that enables them to do well at any sport or task life throws their way now, and long into the future.

With the goal of bringing more to the class hour while maintaining our constant pursuit of solid form and technique for all athletes, our programming will incorporate the following:

1. 12 NEW benchmark workouts, 4 lifts and 8 skill benchmarks programmed on a rotating 3 month cycle

2. Consistent retesting of benchmarks

3. The incorporation of a strength and MORE metcon into our one hour 1-2x per week

4. Gymnastics skill work 3 times per week with a focus on testing these skills

5. Partner/team workouts almost EVERY Saturday and a multitude of FREE Friends and Family Workouts.

If testing progress is not a part of your programming, there is no way to evaluate the success or failure of your programming.

This plan will continuously help us evaluate our progress over the next year. Together, the workouts will test an athlete’s capacity in all the CrossFit time domains, movements, and ten general physical skills.

We will use these workouts on a continuous basis to help us evaluate whether our programming is developing athletes in all areas, not just one or two, and to keep athletes focused on their continuous improvement and consistency at the gym.

Please note, these will NOT be the only workouts and lifts you will see programmed throughout the year but prove as our testing ground.

To take full advantage of the upcoming year it will be imperative that you log your workouts.

One of our dedicated athletes had the following success in 2015 based solely on the CrossFit King of Prussia programming and improved nutrition. "My clean went up 25 lbs, my jerk went up 20lbs, added a full round of Cindy, Front squat went up 20lbs, Fran time decreased by over 2 minutes, Grace time went down by about 30 seconds to be sub 3 minutes, and my Annie time dropped by over a minute. Holleyman time went from only being able to complete 18 rounds at 115 lbs in 26:00 to finishing the whole thing at 32:47 at 135 lbs."

Join us in 2016. Create a New You today!

New Year New You



In the New Year take the steps to create a New You.

Do you know anyone who wants to make a change for the New Year?  Please share this information with them...

Join us for a 6 week program that BEGINS on January 11th and runs through February 19th. This all inclusive fitness program offers 18 high intensity classes, nutrition eduction and results based training. Get the results you desire in 6 short weeks with CrossFit King of Prussia. This class meets on Monday, Wednesday and Friday at 6:30PM. The cost is $125 for 18 classes, less than $7 per class. Classes will meet at 200 DeKalb Street, Bridgeport PA 19406. Click here to sign up today.

12.28.2015

W.O.D. 12.29.15









10 Hang Power Cleans (115/165#)
50 Wallballs
2 Rope Climbs - 15 foot
8 Hang Power Cleans (115/165#)
40 Wallballs
2 Rope Climbs - 15 foot
6 Hang Power Cleans (115/165#)
30 Wallballs
2 Rope Climbs - 15 foot
4 Hang Power Cleans (115/165#)
20 Wallballs
2 Rope Climbs - 15 foot
2 Hang Power Cleans (115/165#)
10 Wallballs
2 Rope Climbs - 15 foot

Holiday Schedule: 

December 28th- December 30th
Regular Class Schedule

Thursday, December 31st
Daily WOD- 6am, 7am, 9:30am, 12:15pm Express, 1pm Masters
(No Evening Adult or Kids Classes)
Open Strength-10:30am-1pm 

 Friday, January 1st
CLOSED 

Quote: 
"Character is the ability to carry out a good resolution long after the excitement of the moment has passed."
-Cavett Robert

Yoga

We all know how important stretching and mobility is to keep your body tuned up for maximum performance.

Join Tori for a special 60 minute vinyasa yoga class. This class will connect breath with movement increasing physical awareness, flexibility, static core strength and your body's ability to release toxins.
 A vinyasa yoga class is also a great way to not only relieve physical tensions from everyday "wear and tear" and sore muscles but can also alleviate stress and mental tension. Some yoga experience is helpful but not necessary. All you really need is a mat, a water and breath.   Please bring your own Yoga mat.  This counts as a regular class for members or a $15 drop in for NON- Members bring a friend and join Tori on Tuesday 12/29 at 4:30PM. 

12.27.2015

W.O.D. 12.28.15







Strength:
Take 20 minutes to get your 10 RM Front Squat

then...
AMRAP in 8 Minutes:
10 Alternating 5R/5L DB Snatch (55/70#)
10 Burpees

Holiday Schedule: 

December 28th- December 30th
Regular Class Schedule

Thursday, December 31st
Daily WOD- 6am, 7am, 9:30am, 12:15pm Express, 1pm Masters
(No Evening Adult or Kids Classes)
Open Strength-10:30am-1pm 

 Friday, January 1st
CLOSED 

 Saturday, January 2nd
Family and Friends WOD- 10am
Open Strength 11:30am-1:00pm
No Kids Class 

 Sunday, January 3rd
Daily WOD 10am
Open Gym 11:00am-1pm
 No Kids Class

Quote: 
"How few there are who have courage enough to own their faults, or resolution enough to mend them." 
Benjamin Franklin

12.26.2015

W.O.D. 12.27.15

For time: 
75/115 pound Shoulder press, 10 reps 
75/115 pound Overhead squat, 15 reps 
75/115 pound Push press, 20 reps 
75/115 pound Front squat, 25 reps 
75/115 pound Push jerk, 30 reps 
75/115 pound Back squat, 35 reps

Holiday Schedule: 
Sunday, December 27th
Daily WOD 10am
Open Strength 11:00am
No Kids Class 

December 28th- December 30th
Regular Class Schedule

Thursday, December 31st
Daily WOD- 6am, 7am, 9:30am, 12:15pm Express, 1pm Masters
(No Evening Adult or Kids Classes)
Open Strength-10:30am-1pm 

 Friday, January 1st
CLOSED 

 Saturday, January 2nd
Family and Friends WOD- 10am
Open Strength 11:30am-1:00pm
No Kids Class 

 Sunday, January 3rd
Daily WOD 10am
Open Gym 11:00am-1pm
 No Kids Class

Quote:
Gratitude is the sign of noble souls. 
-Aesop

12.25.2015

W.O.D. 12.26.15








Bring a FRIEND or FAMILY FOR FREE today to check out CrossFit KoP!


AMRAP in 20 Minutes of:
10 Pull-ups
20 Push-ups
30 Box Jumps (24"/20")
40 Calorie Row

Teams of TWO with ONE person working at a time 

Coaches Note: 
The workout can be broken up in any way.  Athletes can alternate rounds or break up each individual round as they see fit.  If a three person team needs to be created, the rep scheme should be 15, 30, 45 with two people working at a time.

Holiday Schedule: 

 Saturday, December 26th
Family and Friends WOD- 10am
Open Strength 11:30am-1:00pm
No Kids Class 

Sunday, December 27th
Daily WOD 10am
Open Strength 11:00am
No Kids Class 

December 28th- December 30th
Regular Class Schedule

Thursday, December 31st
Daily WOD- 6am, 7am, 9:30am, 12:15pm Express, 1pm Masters
(No Evening Adult or Kids Classes)
Open Strength-10:30am-1pm 

 Friday, January 1st
CLOSED 

 Saturday, January 2nd
Family and Friends WOD- 10am
Open Strength 11:30am-1:00pm
No Kids Class 

 Sunday, January 3rd
Daily WOD 10am
Open Gym 11:00am-1pm
 No Kids Class

Quote:
I don't have to chase extraordinary moments to find happiness - it's right in front of me if I'm paying attention and practicing gratitude. 
-Brene Brown

The Advent Results are in!!!

Thanks for your participation of the Advent Challenges...And the results of the raffle are: 

Babysitting- Eileen Marie (Mark R) 
1 hour person Training- Chloe Wilson
Flanigans Boathouse Gift Certificate- Jess Robel Calciano 
Gift Card basket - Giulia Umile 
Body Work with Jonathan Schweiger- Aimee Lyons 
Holiday Spirits Basket- Jeff Ball 
CrossFit KoP Basket - Greg Lisa Kelly Agnew 
Steves Paleo treats - Jess Robel Calciano 
BEER- Michelle Komemi 
Photo session with Ryan Samson- John Luckini
1 Hour private yoga session with Tori Conicello-Emery- Kevin McDevitt 
Photo session with Tatiana Lumiere- Stephanie Curson

12.24.2015

W.O.D. 12.25.15

Merry Christmas!




CrossFit King of Prussia is CLOSED today
 Friday, December 25th for Christmas 

Happy Holidays from our family to yours!

Holiday Schedule:

 Saturday, December 26th
Family and Friends WOD- 10am
Open Strength 11:30am-1:00pm
No Kids Class 

Sunday, December 27th
Daily WOD 10am
Open Strength 11:00am
No Kids Class 

December 28th- December 30th
Regular Class Schedule

Thursday, December 31st
Daily WOD- 6am, 7am, 9:30am, 12:15pm Express, 1pm Masters
(No Evening Adult or Kids Classes)
Open Strength-10:30am-1pm 

 Friday, January 1st
CLOSED 

 Saturday, January 2nd
Family and Friends WOD- 10am
Open Strength 11:30am-1:00pm
No Kids Class 

 Sunday, January 3rd
Daily WOD 10am
Open Gym 11:00am-1pm
 No Kids Class

12.23.2015

W.O.D. 12.24.15









12 Days of Christmas--CrossFit Style
1 Deadlift (185/275)
2 Handstand Push-ups
3 Box Jumps (20"/24")
4 Push-ups
5 Med Ball Cleans (14/20)
6 Burpees
7 Toes to Bar
8 Clean and Jerks (75/115)
9 Sumo Deadlift High Pulls (75/115)
10 Wall Balls (14/20) to (9ft/10ft)
11 Thrusters (75/115)
12 Power Snatches (75/115) 

Just sing the 12 days of Christmas to yourself and follow the exercises...You will complete 1 Deadlift...then 2 Handstand Push-ups; 1 Deadlfit...then 3 Box Jumps; 2 Handstand Push-ups; 1 Deadlfit...and so on 4,3,2,1...5,4,3,2,1....etc, until you get from 12-1 you will be finished with the workout. This is a chipper, so be ready. We will scale to level and ability.
You can work in teams of 2!

(compare to 12.24.14)

ADVENT DAY 24--THE LAST DAY!
Max Calories on the Air Assault bike in 2:00 minutes!

Holiday Schedule: 
CHRISTMAS and NEW YEARS 

 Thursday, December 24th
Daily WOD- 6am, 7am, 9:30am, 12:15pm Express, 1pm Masters
(No Evening Adult or Kids Classes)
Open Strength-10:30am-1pm 

 Friday, December 25th
CLOSED 

 Saturday, December 26th
Family and Friends WOD- 10am
Open Strength 11:30am-1:00pm
No Kids Class 

Sunday, December 27th
Daily WOD 10am
Open Strength 11:00am
No Kids Class 

December 28th- December 30th
Regular Class Schedule

Quote:
If future generations are to remember us more with gratitude than sorrow, we must achieve more than just the miracles of technology. We must also leave them a glimpse of the world as it was created, not just as it looked when we got through with it. 
-Lyndon B. Johnson