W.O.D. 1.1.18- Happy New Year

CrossFit King of Prussia is CLOSED today, but will reopen tomorrow for our regular class schedule.

Quote:

Your success and happiness lies in you. Resolve to keep happy, and your joy and you shall form an invincible host against difficulties.

-Helen Keller

W.O.D. 12.31.17

Join us today for a FREE FRIENDS AND FAMILY WORKOUT at 10:00am.

Teams of 4 -- Two people working at a time:

2000 M Row

200 Hand Release Push-ups

150 Wallballs 14/20# to 9/10ft

100 Box Jumps (20/24")

2000 M Row

Quote:

"Year's end is neither an end nor a beginning but a going on, with all the wisdom that experience can instill in us."

 -Hal Borland

W.O.D. 12.30.17

"The Chief" 

 Max rounds in 3 minutes of: 

3 Power cleans (95/135#)

6 Push-ups 

9 Squats 

 Rest 1 minute. 

Repeat for a total of 5 cycles. 

Quote:

“I’m not telling you it’s going to be easy, I’m telling you it’s going to be worth it.”

-Anonymous

W.O.D. 12.29.17

For time:
30*20*10*
 Calorie Row
Deficit Handstand Push-ups ((ladies) 45#'s (men) 2/45#'s)
*3 Rope Climbs after each set

 Quote:

“Too many of us are not living our dreams because we are living our fears.”

 -Les Brown

W.O.D. 12.28.17

TEST DAY-RECORD RESULTS

30 Bar MU for time

compare to (3.21.17)

compare to (6.12.17)

compare to (9.27.17)

Cash out:

50 Wallballs (14/20# to 9/10ft)

50 Burpees 

Quote:

“Be fearful of mediocrity.”

-Jonathan Ellery

W.O.D. 12.27.17

Take 20 Minutes to work up to a 5 RM Deadlift.

then

3 Rounds for time:

21 Calories - Row

15 Body-weight Deadlifts

9 Body-weight Squat Cleans

(time cap 15:00 minutes)

Quote:

“Your life does not get better by chance. It gets better by change.”

-Jim Rohn

2018 -Test Days and Programming

As we move into 2018, 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, 6 lifts and 12 skill benchmarks, 4 monostructural skills 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

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 has been successful in 2016 and 2017 and 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 and check in on the blog.

Join us in 2018. Create a new you today! 
#cfkop #raisethebar

W.O.D. 12.26.17

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

"Jack" 

Complete as many rounds as possible in 20 minutes of: 

10 Push Press (75/115#)

10 KB Swings (35/53#)

10 Box Jumps (20/24")

Community Notes:
We are offering our regular class schedule today through Thursday. 

 Quote:

“Outside of your comfort zone is where the magic happens.”

-Anonymous

W.O.D. 12.25.17

Merry Christmas from our Family to yours!

CrossFit King of Prussia is CLOSED today, but will reopen tomorrow for our regular class schedule tomorrow.

Quote:

"Christmas is not a time nor a season, but a state of mind. To cherish peace and goodwill, to be plenteous in mercy, is to have the real spirit of Christmas."

-Calvin Coolidge

The Advent Winners - Congratulations!

1 Month Free Membership = Alex T

PT with Jenna = Pete D

PT with Manisha = Ellie H

Training with Rutter = Justin Camp

PT with Gordy = May

PT with Aimee = Nicole R

Kettlebell Kitchen = Rachel

KoP Merchandise = Emma R

Wine Basket = Mike Remer

BBC Coach Training = Matt Toto

United Mettle = Rich A

Kevin Turner Session = Karen Mas

PT with Steph = Theresa L

PT with Rachel = Ellie H

PT with Jason = Ellie H

PT with Tim = Alona

PT with Keith = Pete D

Pictures with Samson = Jackie H

W.O.D. 12.24.17

AMRAP in 25 Minutes:

100 Kettlebell Swings 35/55#

90 Air Squats

80 Burpees 

70 Goblet Squats 35/55#

60 Push-ups

50 Single Arm Kettlebell Snatch 35/55#

* work as an individual, or with a partner or team to complete the above work, one athlete working at a time.

Advent Day 24:

Top Individual M/F, Partner M/F and Threesome M/F will also receive an advent ticket. 

Advent BONUS!

If you bring a NEW friend or family member to the workout, you both will receive an Advent ticket. 

Quote:

“The biggest rewards in life are found outside your comfort zone. Live with it. Fear and risk are prerequisites if you want to enjoy a life of success and adventure.”

-Jack Canfield

W.O.D. 12.23.17

7 AM Warriors

Hot Socks

Safety Patrol

thanks for dropping in Gary

Elf on the shelf? 

Nah--just Andrew

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)

RX + version...

1 Deadlift (185/275) 

2 Handstand Push-ups 

3 Chest to Bar Pull-ups

4 Push-ups 

5 Squat cleans (75/115)

6 Burpee box jump over

7 Toes to Bar 

8 Clean and Jerks (75/115) 

9 Sumo Deadlift High Pulls (75/115) 

10 Two-fer -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 if necessary!

Advent Day 23:

Largest set of two-fer wallballs in one set 

(RX Male 20# to 10’, RX Female 14# to 9’, SC Male 12# to 10’, SC Female 8# to 9’)

Top Rx and Scale M/F all are awarded a ticket!

Advent Bonus:
Anyone who completes the 12 Days of Christmas Workout today will receive a ticket!

Quote:

“If you want something you’ve never had, then you’ve got to do something you’ve never done.”

 -Anonymous