6.30.2015

W.O.D. 7.1.15

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.


Community Notes:
Your 4th of July Weekend at CrossFit KoP looks something like this, we hope you can join us. Feel free to bring a friend too!
Friday 7/3 -Normal class schedule ALL day
Saturday 7/4 - FREE Friends and Family "Adventure" WOD at 10:00AM (Annex)
Saturday 7/4 - OPEN Strength at 11:00AM (Annex)
Sunday 7/5 - FREE OPEN gym for all members from 10:00AM - 12:00PM (Annex)

Quote:
"If you want to see the true measure of a man, watch how he treats his inferiors, not his equals."
- J. K. Rowling

6.29.2015

W.O.D. 6.30.15





Push Press
5-5-3-3-1-1-1

Cash out:

Double Under skill work...whats your max set?
Who is next to 100 consecutive?

Community Notes:
Your 4th of July Weekend at CrossFit KoP looks something like this, we hope you can join us. Feel free to bring a friend too!
Friday 7/3 -Normal class schedule ALL day
Saturday 7/4 - FREE Friends and Family "Adventure" WOD at 10:00AM (Annex)
Saturday 7/4 - OPEN Strength at 11:00AM (Annex)
Sunday 7/5 - FREE OPEN gym for all members from 10:00AM - 12:00PM (Annex)

Quote:
"Remember this: Your body is your slave; it works for you."
-Jack LaLanne

6.28.2015

W.O.D. 6.29.15

 Basket ball boot camp

3...2...1..go 
(welcome to our new Summer Shape Up Crew)
Muscle Ups



 snatches....





"magic please magic"

Skill:Muscle Up
Spend 15 minutes working on your Ring Muscle up

TEST DAY-RECORD RESULTS
Amanda 
9-7-5
Muscle up
Squat Snatch (95/135#)

(compare to 3.10.15)

Community Notes:
WheyCo is coming out to sample their product at CFKoP on Tuesday, they will be giving out free cups of protein after each class. Their Rx Plus protein delivers over two and a half grams of leucine in a single scoop. This amino acid resets the recovery signal so you can build more muscle. With less lactose, fat and carbs you are able to digest all 25 grams of protein for faster recoveries. Find out more about their products at WheyCoProtein.com.

Quote:
Nothing ever becomes real till it is experienced.
-John Keats

6.27.2015

W.O.D. 6.28.15



for time...
15-10-5 reps of
Push Jerk (75/115#)
Sumo Deadlift High Pull (75/115#)
Burpee Box Jump (20/24")

Community Notes:
All classes today will be in the Annex, 110 C. DeKalb, look for our new sign!  We are hosting an Olympic Lifting Meet (The Bridgeport Barbell Club Classic) all day TODAY, June 28th. Please stop by and spectate and watch the awesome lifters. Especially CrossFit KoP athletes, Keith, Faby, Marisa, Aimee, Christine S., Laura A., Shawna and Luke.

Quote:
Life is the art of drawing without an eraser.
-John W. Gardner

6.26.2015

Welcome Coach Rachel

Please join us in welcoming Rachel to our coaching team at CrossFit King of Prussia, she has been a part of our community since 2013. She recently took and passed her CrossFit Level 1 and proceeded to go through the shadowing process at CrossFit King of Prussia for the last few months. Check out her bio below to learn a little more about this amazing lady. We are honored to have her on our team!

Rachel participated in athletic activities but was a hobbyist more than a dedicated athlete throughout her life; she tried dance, lacrosse, field hockey, and rugby throughout school. After graduating from Penn State, she became a Media Planner/Buyer by day and a restless couch potato by night. So, she joined a gym and fell into a routine – arms, legs, cardio, rinse and repeat! While on the treadmill, she saw an infomercial for Insanity and decided that this was the next level in fitness. A year later, as she lay on the floor mid-way through the DVD, she realized that the trainer had no clue whether she was moving or not-listening to a TV truly was insane! During a YouTube binge one day she found a documentary-style series about one man’s journey through CrossFit. After a sub-10 minute intro workout kicked her butt (lead by a live coach-already an improvement over her then routine), she knew that this was the place where she’d see results!

Rachel has now doubled the time she’s spent on any other fitness program with CrossFit and is still maxing out her membership. CrossFit is more than a hobby - to Rachel, it is a culture that teaches growth, acceptance, and dedication. In her two years, she’s found appreciation for her body’s strength and power, understood the importance of health, gained a respect for discipline and perseverance, and seen improvement in her abilities. Most of all, she is grateful for CrossFit King of Prussia’s community. Learning, laughing, and sweating alongside the members here are what keep her engaged and coming back for more!

Rachel enjoys long ‘chipper’ workouts and her favorite movements include box jumps, kettlebell swings, any type of squats, cleans, and the (widely hated) thruster. When Rachel isn’t at the box, you can find her enjoying a meal with friends or spending quality time with her fiancĂ©e, Bryan, and her dog, Mase.

W.O.D. 6.27.15


"The Chief"
Max rounds in 3 minutes of:
95/135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute.

Repeat for a total of 5 cycles.
Score is total rounds completed for each of the 5 cycles.

Community Notes:
All tomorrow's classes will be in the Annex, 110 C. DeKalb, look for our new sign!  We are hosting an Olympic Lifting Meet (The Bridgeport Barbell Club Classic) all day on Sunday June 28th. Please stop by and spectate and watch the awesome lifters. Especially CrossFit KoP athletes, Keith, Marisa, Christine, Laura A, Luke, Faby, Shawna and Aimee.

Quote:
One thorn of experience is worth a whole wilderness of warning.
-James Russell Lowell

6.25.2015

CrossFit Endurance


W.O.D. 6.26.15

 #supplepanda

 ladies lunch...

Overhead Squat
1-1-1-1-1-1-1

then

"Ab Destroyer"
7 Minute AMRAP
7 Overhead Squats (use about 50% of 1 RM)
7 Toes to Bar
7 GHD Sit-Ups

Community Notes:
We are hosting an Olympic Lifting Meet (The Bridgeport Barbell Club Classic) all day on Sunday June 28th. Please stop by and spectate and watch the awesome lifters. Especially CrossFit KoP athletes, Keith, Marisa, Shawna, Faby, Christine, Laura A, Luke and Aimee.

Quote:
It is only in adventure that some people succeed in knowing themselves in finding themselves.
-Andre Gide

6.24.2015

W.O.D. 6.25.15













5 Rounds for time of:
25 Calorie Row
10 Chest to Bar Pull-ups

Community Notes:
Join Tori TODAY at 10:30 AM in the Annex for Yoga.

Join coach Tim at the Upper Merion Track tonight for CrossFit Endurance at 5:30 PM.

  Click here to register for the next Level 1 Seminar at CrossFit KoP.

Quote:
Life can only be understood backwards; but it must be lived forwards.
Soren Kierkegaard

6.23.2015

W.O.D. 6.24.15

800 Meter Run
15 Clean and Jerks (95/135#)
3 Rope Climbs 15 ft
400 Meter Run
12 Clean and Jerks (95/135#)
2 Rope Climbs 15 ft
200 Meter Run
9 Clean and Jerks (95/135#)
1 Rope Climb 15 ft

Community Notes:
Join Tori tomorrow at 10:30 AM in the Annex for Yoga. 
Quote:
Experience is simply the name we give our mistakes.
-Oscar Wilde

6.22.2015

W.O.D. 6.23.15





21-15-9
Hang Power Clean (65/95#)
Front Squat (65/95#)
Handstand Push-up

Community Notes:
Join us at 5:30PM for Boot Camp!

Quote:
"Success isn't always about greatness. It's about consistency. Consistent, hard work gains success. Greatness will come.
-Dwayne Johnson

6.21.2015

W.O.D. 6.22.15

wod
 boot camp
muscle up clinic

Deadlift
3-3-3-3-3

then:
for time
400 meter body weight sled pull

Community Notes:
Join us at 5:30PM for Boot Camp and then at 6:30PM tonight for our last installment of the Gymnastics Clinics, The Muscle Up!
FREE for members or $25 for non-members.

There is FREE babysitting at 6:30PM every Monday. 

Quote:
"Be sure you put your feet in the right place, then stand firm."
-Abraham Lincoln

6.20.2015

W.O.D. 6.21.15

Happy Father's Day to all the strong CFKoP Dad's out there!

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings (55/35#)
40 Pull-ups
30 Handstand push-ups

Quote:
My father gave me the greatest gift anyone could give another person, he believed in me.
-Jim Valvano

6.19.2015

W.O.D. 6.20.15

TEST DAY- Record Results

"Kelly" 
 Five rounds for time of: 
Run 400 meters 
30 Box jumps, 20/24 inch box 
30 Wall ball shots, 14/20 pound ball to 9/10ft

(compare to 3.22.15)


Quote:
"The world breaks everyone, and afterward, some are strong at the broken places."
-Ernest Hemingway

6.18.2015

W.O.D. 6.19.15





Take 20 Minutes to work up to a 1 RM Squat Clean or dial in your technique and form.

then...

9-7-5
Squat Clean (use about 70-80% of your 1RM)
Ring Dips
Quote:
"Unity is strength... when there is teamwork and collaboration, wonderful things can be achieved." -Mattie Stepane

6.17.2015

W.O.D. 6.18.15



Welcome to Gordy!




AMRAP in 12 Minutes:
3 Bar Muscle Ups
6 Power Snatches 95/135#
9 Box Jumps (24/30")

Quote:
No one saves us but ourselves. No one can and no one may. We ourselves must walk the path.
-Buddha