W.O.D. 3.1.16

Squat Cleans (95/135#)
Ring Dips


Rest 2:00 minutes

take 10 minutes following the workout to build to a Heavy 2 RM Hang Squat Clean

"In the dim background of our mind, we know what we ought to be doing but somehow we cannot start."
-William James

Athlete of the Month

Congratulations Manisha

Current Location: Plymouth Meeting PA

Age: 36

Occupation: currently raising 3 kids and a husband :).

College: St Catherine University (St Paul, MN)

How long have you been a CrossFitter?
It will be 4 years this May.

Did you ever play sports?
Mostly before college- soccer, field hockey and swimming. I also participated in local squash and volleyball leagues.

Got some cool (or uncool) hobbies you'd like to share?
Photography is my all-time favorite (and expensive) hobby. Other hobbies include any outdoor adventures (hiking, biking, running, etc), reading (anything from the New Yorker to Adventures of Asterix comics), and dancing.

What is your biggest achievement at CrossFit?
CrossFit has been as mentally challenging as it is physically. With little to no experience lifting weights prior to CrossFit, overcoming these mental barriers has helped me become stronger and better. To name a few achievements:

Overhead squats- this is one movement that always got the better of me. So when I recently completed 14 reps using 50lbs, I was elated.

Pull-ups- I have been working on pull ups since my first WOD, and was excited when I finally got legit (chin over the bar) kipping pull-ups last January (thanks, Aimee, for all the encouragement, patience, and working on these). I still have to work on building strength to be able to complete all pull-ups in WODs.

Handstands/handstand pushups- getting upside down was never easy for me, but thanks to several of the CFKOP coaches (and my husband), I learned to kick up and even do a few handstand pushups (to 3 abmats!).

What do you feel that you still need to work on?

This is a loaded question, but also what motivates me to keep coming back- Wall squats, building upper body strength, technique and efficiency, mobility, flexibility, and endurance.

Goals for the rest of this year?
My goals for this year are to spend more time on mobility, wall squats, consistently string more than 25 double unders (eventually 100!), wall squats, chest-to-bar pull ups, wall squats, 100lb Clean & Jerk, wall squats, and the list goes on. I also want to challenge myself to push harder, at every class.

What's your favorite WOD?

Annie (I can RX this one!). I also like the short, high intensity WODs, because I can really push myself to move quicker.

How about your favorite food/snacks?

Chocolates- specifically, dark chocolates, belgian chocolates, and Flake. Other favorites include Talenti’s mint chocolate gelato, peanut butter, cashew butter with chocolate chips, and popcorn.

What is the craziest workout outside of CF you have ever done?

CrossFit is about as crazy as it gets for me. However, I did complete the MS 150- a  2 day, 150 mile bike ride (I didn’t even own a bicycle when I signed up).

What’s your least favorite WOD?

Without a doubt, Thrusters

Favorite lift/movement?

Deadlifts, monkey bars, and rope climbs.

What skill are you planning working on in the new year 2016 the most?
Besides the ones mentioned above, I’d like to become more efficient and faster at rowing. I’d also love to become quicker at Burpees. 

Whats your favorite piece of workout "gear”?
Chalk- not really “gear”, but I’m definitely starting to see it as an essential part of my workouts.

What you say is your biggest improvement since starting CF?
There have been so many improvements since I started my Crossfit journey. My most noticeable improvement has been my overall strength. I have more energy, feel healthier and better than I ever have, helping me keep my sanity raising 3 kids and still run faster than my 7yr old.

Who is your favorite coach?

I am fortunate to have had the opportunity to work with each of the coaches in some capacity, and attend various classes. It is easy to see how each of you are passionate about what you do, and truly an inspiration. Thank you for your persistence, support, and commitment. All that I learned and gained in CrossFit has been because of the team at CFKOP.

Thank you to the coaches for the nomination and motivation to continue to be better every day- you really have raised the bar for me. Thank you to the entire CFKOP community for cheering me on when I wanted to quit, all the laughs, and friendships. I am proud to be part of this community.

A HUGE thanks to all the babysitters for being so wonderful with the kids- Gigi, Lisa, Barb, Steph, Jenna, and anyone else I may have missed.

PR's to mention? Goals Reached? Nutrition highlights?..
There have been many PRs (some mentioned above) however, I am proud of  competing in my first CrossFit competition (Girls On Girls)- while I have volunteered in many of the events hosted at CFKOP, I never thought I would be on the other side. Thanks, Theresa, for partnering with me - it is the most fun I have had competing. I’m also looking forward to the CrossFit Open, and seeing the progress I have made from last year.

Go Tequila Sunrise!


W.O.D. 2.29.16

Congratulations to Giulia, Gordy, Steph, Sarah and Aimee who all qualified for the Pan American Weightlifting Competition in Puerto Rico in June! 

5 Rounds for time of:
20 Kettlebell Swings (35/53#)
15 Med Ball Cleans (14/20#)
10 Kettlebell Snatch (Right arm) (35/53#)
10 Kettlebell Snatch (Left arm) (35/53#)

“You can't stay in your corner of the Forest waiting for others to come to you. You have to go to them sometimes.”
― A.A. Milne, Winnie-the-Pooh


Annual Maltz Challenge 3.10.16

The Maltz Challenge

THE MALTZ CHALLENGE will be a FREE workout open to any CrossFit KoP members as well as all Military, Police and Law Enforcement officers.  The MALTZ Challenge will take place in all classes on Thursday 3.10.16 at CrossFit King of Prussia, located at 200 DeKalb Street, Bridgeport PA.  

· 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


1/2 Maltz
· 400 meter run
· 25 pull ups
· 50m fireman's carry or 200 meter farmer's walk with 50#/25# dumbbells
· 25 dips
· 50 push ups
· 25 knees to elbows
· 50 sit-ups
· 400 meter run


Work with a partner to complete the workout above.

Click here to compare to past Maltz Challenges.

On March 23, 2003, Master Sergeant Michael Maltz, a U.S. Air Force PJ (Para-rescue) was killed in action in a helicopter crash along with 5 of his brother PJ's while attempting a rescue mission of injured/sick children in the mountains of Afghanistan. MSGT Maltz is the late brother of Derrick Maltz, Special Agent in Charge of SOD. According to those who were close to him, MSGT Maltz possessed an enormous amount of strength and stamina. Bearing this in mind, a workout was specifically developed that would be particularly challenging in honor of him.

The Annual MALTZ CHALLENGE is being held today by DEA Offices around the world in honor of MSGT Maltz and others who have given the ultimate sacrifice for our country, we at CrossFit King of Prussia will honor Master Sergeant Michael Maltz by completing this WOD in his honor. Bearing this in mind, this workout was specifically developed that would be particularly challenging in honor of him.


W.O.D. 2.28.16

Shoulder Press
Strict Pull-up

Cash out:
Toes to Bar
Box Jumps 20/24"
Wallball 14/20" to 9/10 ft

Community Notes:
All classes today will be held in the ANNEX. Please meet and park there.

GOOD LUCK to masters lifters Giulia, Aimee, Gordy, Sarah and Miranda competing to qualify for an international meet at CrossFit KoP today from 9AM-12PM. 

Childbirth is more admirable than conquest, more amazing than self-defense, and as courageous as either one.
-Gloria Steinem


W.O.D. 2.27.16


Double Unders 

Cash out:
400 Meter Run
50 Kettlebell Swings (35/55#)

Community Notes:
MAXlift will be going on in the main gym, please meet and park at the Annex for CrossFit Classes. There will be NO CrossFit Kids Preschool class today. 

GOOD LUCK to all the CFKoP athletes competing at MAXlift: 
Cline, Bekah, Sarah W, Briana, Faby, John M, Christine, Keith, Rachel, Pam, Keith, Luis and Dana

The root of the evil is not the construction of new, more dreadful weapons. It is the spirit of conquest. -Ludwig von Mises


W.O.D. 2.26.16

 Complete as many rounds and reps as possible in 20 minutes of: 
25-ft. overhead walking lunge
 8 burpees 
25-ft. overhead walking lunge 
8 chest-to-bar pull-ups 

 Men lunge 95 lb. Women lunge 65 lb. 

 Notes: Prior to starting this workout, each athlete will need to mark a starting point on the floor, measure out 25 feet and make another mark on the floor at the finishing point. Additionally, intermediate marks must be made at every 5-foot interval, each of which represents 1 rep of the lunge. 

 This workout begins with the barbell resting on the floor near the pull-up bar. At the call of “3, 2, 1 … go,” the athlete will pick up the barbell and lunge with it overhead for 25 feet. They will then perform 8 burpees, jumping over the barbell on each repetition, before picking the barbell back up and lunging back in the opposite direction. Once back at the pull-up bar, they will perform 8 chest-to-bar pull-ups, and then will head back to the barbell to begin the next round. Your score will be the total number of repetitions completed before the 20-minute time cap.

 Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

 Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups

 Men lunge 45 lb. Women lunge 35 lb.

Community Notes:
Check out games.crossfit.com for the open announcement tonight at 8:00PM!

Join us tonight for our first "FRIDAY NIGHT LIGHTS" from 4:30PM on... 

There will be free babysitting from 5:30PM-6:30PM.

Spectators are welcome.

We will have a group warm up and instruction at the start of the evening.
We will run heats throughout the night, you will be put into a heat in order of arrival. 
You are welcome to bring some beverages or snacks for a post workout "stink and drink".

“All you touch and all you see, is all your life will ever be”
― Pink Floyd


W.O.D. 2.25.16

Front Squat

Cash out:
AMRAP in 5 Minutes
Ground to Shoulder Atlas Stone

“There's someone in my head, but it's not me.”
― Pink Floyd


Sunrise Sweat

Get your fitness in before dawn!

 Our classes are expanding... Join us for the All NEW 5:15AM Express CrossFit Class every Wednesday with Coach Clayton. 

This class BEGINS on 3/2, it is a 45 minute class will have you out the door for work by 6:00AM 

Use our convenient shower facilities for an expedited start to your day!


W.O.D. 2.24.16

As many rounds as possible in 3 minutes of:
3 Power cleans (95/135#)
6 Pull-ups
9 Air Squats 

Rest 1 minute.

Repeat for a total of 5 cycles.

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

Community Notes:
Our first FRIDAY night lights is this Friday 2/26 from 4:30PM on...
Saturday, 2/27 we are hosting MAXlift come out to support the CFKoP athletes competing:
Cline, Bekah, Sarah W, Briana, Faby, John M, Christine, Keith, Rachel, Pam, Dana and Luis

All regular classes will be held in the Annex on Saturday and Sunday.  There will be no Preschool class on Saturday.

Sunday 2/28 we are hosting a small Masters Qualifier Meet where Giulia, Aimee, Gordy, Sarah S and Miranda hope to qualify for Pan American Masters competition in June.
We did not raise armies for glory or for conquest.
-Thomas Jefferson