W.O.D. 9.1.15

4 Rounds for time of:

4 Overhead Squats (75/115#)

6 Push Press (75/115#)

8 Toes to Bar

10 Sit-ups

20 Front Rack Walking Lunges (75/115#)

Community Notes:  

Click here to check out the Labor Day Schedule.

Quote:

Greatness is rarely achieved in good days, its achieved through times of adversity and overcoming it.

-Unknown

W.O.D. 8.31.15

 they're baaack!!!!

EMOM for 20 Minutes:

Odd Minutes: 40 Double Unders

Even Minutes: 12 Burpees

Coaches Notes:

Scale according ability by reduction of reps to a level which you can complete the work in approximately 30/45 seconds. 

Quote:

"Winners never quit and quitters never win."

-Vince Lombardi

Labor Day Schedule

Friday 9/4
Normal Classes

Saturday 9/5
7:00 AM Comp Class with Aimee
9:00 AM Mobility with Aimee
10:00 AM CrossFit with Keith
11:00 AM Open Strength with Keith

Sunday 9/6
10:00 AM CrossFit with Rachel
11:00 AM Open Strength with Rachel
10:00 AM-1:00PM FREE Open Gym for Members

Monday 9/7
10:00 AM CrossFit FREE-Friends and Family Workout with Aimee
*FREE BABYSITTING at the 10 AM WOD.
11:30 AM Open Strength with Steph

There will be NO Kids classes this weekend.

Don't forget about our END of Summer Party on 9/11 at 5:30PM, bring some friends for FREE and join the FUN. If they sign up for CrossFit King of Prussia they will receive 1/2 off the cost of Fundamentals and their first month of membership.

W.O.D. 8.30.15

Snatch 

Work on technique and form up to approximately 75% of your 1RM and use that weight for the workout. 

AMRAP in 10 Minutes:

5 Snatches (@75% of 1 RM)

1 Rope Climb (15 ft)

Quote:

"Effectively, change is almost impossible without industry-wide collaboration, cooperation and consensus."

-Simon Mainwaring

W.O.D. 8.29.15

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel. 

 "Holleyman" -- Test Day Record Results

30 rounds for time of: 

5 Wall ball shots, 14/20 pound ball to 9/10 ft

3 Handstand push-ups 

155/225 pound Power clean, 1 rep

Compare to:
(2.8.15) or (5.30.15)

Quote:
"No one ever won a game by resigning."
-Ksawery Tartakower

W.O.D. 8.28.15

For time:

40 Overhead Squats (65/95#)

30 Burpees

Rest 3 Minutes

1 Mile Run

Rest 2 Minutes

30 Overhead Squats (65/95#)

20 Burpees

Quote:

"Strategy requires thought, tactics require observation."

-Machgielis “Max” Euwe

FREE Snatch Clinics

Join us for our Snatch Specialty Clinics

The BBC Snatch Series

Join us for one or all of our three clinics on the Snatch. Clinics are $25 each (free for CFKOP members) Sign up here!

 
Let’s be Friends! Keeping the Bar Close
Wednesday, September 23rd at 7:30pm
Can you snatch a whole bunch of reps at one weight, but then add a little weight and suddenly the bar feels like it weighs 1000lbs? That’s probably because you aren’t keeping the bar close to your body. In this clinic, BBC coaches will help you learn the skills and drills that will help the bar and your body become close friends.

Boom! Making Hip Contact
Wednesday, September 30th at 7:30pm
Ever feel like you just can’t generate enough power to get the bar over your head? Chances are you aren’t producing the power you are capable of because you aren’t getting the bar all the way to your hip. The BBC coaches will help you get some BOOM in your snatch at this clinic.

Get Low! Getting Under the Bar
Wednesday, October 7th at 7:30pm
Have you ever said, “I just can’t get under the bar when I snatch”? If you have, you are not alone. The most important part of the lift is making it and if you don’t get under the bar, that’s not going to happen. In this clinic, the BBC coaches will teach you the tools that will help you get LOW and make the lift.

CLICK HERE to sign up today!

W.O.D. 8.27.15

Deadlift 

5-5-5-5-5

Partner Cash out:

AMRAP in 5 minutes

Max Kettlebell Swings (35/53#)

Tire Sled Drag (45/90) (length of the gym and back - 100ft)

Coaches Notes:

Partners rotate when the Tire sled drag (100ft) is complete. 

Record load used on the tire sled and Kettlebell reps completed in 5 minutes.

Quote:

"Show me a good and gracious loser and I’ll show you a failure."

-Knute Rockne

Team SuperFit Philly

Click here to sign up for Team SuperFit Philly, before it sells out! 

CrossFit King of Prussia is hosting this Team competition on October 17th for, M/M, M/F or F/F partners, we will have both Scaled and RX divisions. 

W.O.D. 8.26.15

Annie- Test Day Record Results

50-40-30-20-10

Double Unders

Sit-ups

Gymnastic Skill:

L-sit 

3 sets of 30 second holds - or cumulative total time of 90 seconds.

(compare to 2.6) or (compare to 5.8)

Quote:

"The beauty of a move lies not in its’ appearance but in the thought behind it."

Aron Nimzowitsch

W.O.D. 8.25.15

Nasty Girls

3 rounds for time of: 

50 Squats 

7 Muscle-ups 

95/135 pound Hang power cleans, 10 reps

Video:

 Click here to watch the Nasty Girls Video...that inspired many to start CrossFitting!

Community Notes:
Join Tori for Yoga tonight at 4:30PM!

Quote:

"Be strong in body, clean in mind, lofty in ideals."

-James Naismith

W.O.D. 8.24.15

For time:
10-1 Back Squat (135/205#)

1-10 Push Jerk (95/135#)

Coaches Notes:

Depending on class size, two bars can be used for this workout. Take the Back Squat from the rack and Push Jerk from the floor.

Quote:

“Strength is the product of struggle”

– Unknown

W.O.D. 8.23.15

Congrats to Shane for the completion of the CrossFit Level 1 Course!

Skill:
Muscle Up

Metcon:
For time:
21-15-9
Deadlift (95/135#)

Overhead Squat (95/135#)

Box Jump 20/24"

Community Notes:

All classes TODAY will be held in the Annex, 110C Dekalb Street, please meet and park there.

Quote:

“I don’t measure a man’s success by how high he climbs but how high he bounces when he hits bottom.”

-General George S. Patton

W.O.D. 8.22.15

Push Press

2-2-2-2-2

Cash out:

AMRAP in 7 Minutes

Complete 4 Burpees on the Minute and in the remainder of the minute execute as many Push Presses as possible with 75% of your new 2 RM. Your score will be total number of Push Presses in the 7 minutes.

Community Notes:

All classes TODAY and TOMORROW will be held in the Annex, 110C Dekalb Street, please meet and park there.

There will be NO cubs class today at 10:00AM.

Quote:

“Obsessed is just a word the lazy use to describe the dedicated.”

– Unknown

W.O.D. 8.21.15

 #fuckcancer

"Fight like a Girl"
(WOD in honor of Andrea Brennan created by CrossFit Langhorne)
35 Minute AMRAP
100 Situps
THEN
1 Snatch @ 75% of 1RM
9 HSPU
19 Pull-ups
80 Double Unders

Many of you may remember Andrea Brennan and her husband Ryan, they were members of CrossFit KoP for well over three years traveling close to an hour to be a part of our Community and participate in CrossFit. In early July she was diagnosed with early stage breast cancer and recently has undergone a lumpectomy. Please join us in support of her by wearing PINK and completing this workout. 

If you would like to help raise money for an amazing non-profit organization dedicated to the early detection of breast cancer, with an emphasis on women under the age of 40 and men. CLICK HERE to read more and/or donation to Barbells for Boobs. We will also have a donation jar at the gym for a group CFKoP donation.

Community Notes:

All weekend classes will be held in the Annex, 110C Dekalb Street, meet and park there.

Quote:

“Every morning in Africa a Gazelle wakes up. It knows it must run faster than the fastest Lion or it will be killed…. Every morning a Lion wakes up. It knows it must outrun the slowest Gazelle or it will starve to death. It doesn’t matter whether you’re a Lion or a Gazelle when the sun comes up… you’d better be running.”
– Charlotte Wrestling