W.O.D. 6.1.16

1 minute of hang squat cleans, 30/45-lb. dumbbells 
1 minute of burpees 
1 minute of toes-to-bars 
2 minutes of hang squat cleans, 30/45-lb. dumbbells 
2 minutes of burpees 
2 minute of toes-to-bars 
1 minute of hang squat cleans, 30/45-lb. dumbbells 
1 minute of burpees 
1 minute of toes-to-bars

Score is total reps.

Great spirits have always encountered violent opposition from mediocre minds.
– Albert Einstein


W.O.D. 5.31.16


For time:
30 Clean and Jerks

(compare to 2.19.16)


Back Squat

We are what we repeatedly do. Excellence, therefore, is not an act but a habit.
 – Aristotle

Check in for Charity

Announcing CrossFit King of Prussia's check ins for Charity!

Help us promote CFKOP and give to a good cause at the same time!  Starting in June every time you check into CrossFit King of Prussia on Facebook or Instagram we will add .10 cents to a charity.

The first Charity--for June will be the Cardiac Unit at the Children's Hospital of Philadelphia! 

Be sure to check in every time you are at the gym and use the hash tag #raiseyourheart and #checkinforcharity.

As a bonus on July 1st we will collecting donations at our  "Vinyasa and Vino" Event.

Vinyasa and Vino

Friday, July 1st at 7pm

Sip in breath before sipping wine. Oxygen before antioxidants! At Vinyasa and Vino our resident yoga instructor Tori will lead you through intentional and vigorous sequence of Yoga poses and vinyasas.  After yoga we will mingle, drink wine and eat snacks!

Bring your yoga mat, blocks or straps if you have them, a bottle of wine and/or snack and a donation for the Cardiac Unit of Children's Hospital of Philadelphia ($20 suggested donation- any amount is welcome!) You are also invited to bring a picture of someone affected by heart issues that you would like to honor or dedicate your practice to.

All are welcome! No previous yoga experience required.

CrossFit KoP member and Mom, Tori worked on the cardiac unit of CHOP for several years and, recently, her youngest son (Jude) underwent open heart surgery there to repair a congenital heart defect. We are holding this class in honor of Jude and all the young heart warriors who are born everyday. So, open your heart and your wallet for these kids!  #chopcardiac #chdawareness #raiseyourheart #checkinforcharity


W.O.D. 5.30.16


For time: 
 1 mile Run (10#/20# vest) 
100 Pull-ups 
200 Push-ups 
300 Squats 
1 mile Run (10#/20# vest) 

 In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From there on it was referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. Rx for the full WOD will require the weight vest (10# ladies and men 20#)

This can be done as an individual, partner or team!

I have long believed that sacrifice is the pinnacle of patriotism.
- Bob Riley



W.O.D. 5.29.16

AMRAP in 20 Minutes:
300 Meter Row
3 Rope Climbs (15ft)

Community Notes:
10 AM class ONLY today!

Join us on Monday 5/30 for a FREE Friends and Family Memorial Day WoD at 10 AM! 

Fitness - If it came in a bottle, everybody would have a great body. - Cher


W.O.D. 5.28.16

2 Rounds for time of:
60 Wallballs (14/20#) to 9/10 ft
30 Calorie Assault Bike
30 SumoDeadlift High Pulls (65/95#)
15 Handstand Push-ups

REST 5 minutes between rounds.

Time Cap 25:00 Minutes

Community Notes:
10 AM class ONLY today!

There will be no Preschool Kids class today.

Join us on Monday 5/30 for a FREE Friends and Family Memorial Day WoD

"Your training partner's name is pain. You start out trying to ignore him. Can't do it. You attempt to reason with him. No way. You try to strike a bargain. Hah. You plead. You say "Please stop, please go away. I promise never ever to do this again if you just leave me alone." But he won't. Pain only climbs off if you do. Then you're beaten. " - Scott Martin


W.O.D. 5.27.16

Take about 20 Minutes to Build to a HEAVY 2RM Deadlift

AMRAP in 10 Minutes
6 Deadlifts @ 70% of your 2 RM
12 feet Handstand walk

Community Notes:
Join us on Monday 5/30 for a FREE Friends and Family Memorial Day WoD

"Superficial goals lead to superficial results" 
 - Attila the Hun


W.O.D. 5.26.16

"The Basics"
For time:
100 Air Squats
50 Push Jerks (95/135#)
100 Air Squats

rest 5:00 Minutes

500 Meter Row
400 Meter Run
30 Calories on the Air Bike

Community Notes:
Join us on Monday 5/30- Memorial Day for a FREE 10 AM Friends and Family Workout!

When you cease to dream you cease to live. 
 - Malcolm Forbes