W.O.D. 8.1.18

"21-15-9 Complex"
For time:
8 Deadlifts (105/155#)
7 Cleans (105/155#)
6 Snatches (105/155#)
8 Pull-ups
7 Chest to Bar Pull-ups
6 Bar Muscle-ups

6 Deadlifts (105/155#)
5 Cleans (105/155#)
4 Snatches (105/155#)
6 Pull-ups
5 Chest to Bar Pull-ups
4 Bar Muscle-ups

4 Deadlifts (105/155#)
3 Cleans (105/155#)
2 Snatches (105/155#)
4 Pull-ups
3 Chest to Bar Pull-ups
2 Bar Muscle-ups

“Once you replace negative thoughts with positive ones, you'll start having positive results.” 
– Willie Nelson


W.O.D. 7.31.18

3 Rounds for time of:
800 Meter Run
5 Rope Climbs (15ft)
50 Push-ups

“Life is a gift, and it offers us the privilege, opportunity, and responsibility to give something back by becoming more.” 
– Tony Robbins


W.O.D. 7.30.18

For time:
Row 500 meters
22 Kettlebell Swings (53/70#)
Row 500 meters
22 Burpees
Row 500 meters
22 Ring dips
Row 500 meters
22 GHD Sit-ups
Row 500 meters
22 Wallballs (14/20# to 9/10ft)

“I may not have gone where I intended to go, but I think I have ended up where I needed to be.” 
– Douglas Adams


W.O.D. 7.29.18

 Congratulations to all the lifters this weekend at the American Open Series 2
Tia and Michal
Sydney and Grace

CLICK HERE to register today for the Bridgeport Barbell Club Classic on August 11th and 12th!

Back squat 


4 attempts at a max L-sit hold for time

“The future belongs to the competent. Get good, get better, be the best!” 
– Brian Tracy


W.O.D. 7.28.18

10 1-minute rounds of: 
25 Air squats 
Max reps of clean and jerks 
 Rest 2 minutes between rounds. 

 Men: 155 lb. Women: 105 lb.

Coaches notes:
(volume of air squats and load on the barbell are viable scaling options)

Community Note:
All classes TODAY will be held in the Annex (110C DeKalb). Meet and park there; on the same side as the Annex.

“You are never too old to set another goal or to dream a new dream.” 
– C.S. Lewis


W.O.D. 7.27.18

Deadlifts (155/225)
Handstand Push- Ups

(CLICK HERE to compare to 1.8.18)
(CLICK HERE to compare to 4.27.18)

Community Note:
All classes tomorrow will be held in the Annex (110C DeKalb). Meet and park there; on the same side as the Annex.

This weekend (July 27-29th) the USA Weightlifting American Open Series takes place right here in King of Prussia at the Valley Forge Casino.

Wishing all the PRs and white lights for our Bridgeport Barbell Club and CrossFit King of Prussia’s athletes and coaches competing this weekend at the American Open Series II at the Valley Forge Casino this weekend!

If you can't make it in person, watch them live at https://www.teamusa.org/usa-weightlifting/live 

 Grace Andrews- 58kg- 8:00am- Blue
 Sydney Hilliard- 58kg- 10:15am- Blue
Angelo Kelly- 69kg- 12:30pm-Stars
Aimee Lyons- 58kg- 4:50pm- Red
Michal Komeni- 53kg- 7:20pm-White
Keith Bombar- 85kg- 1:20pm- Blue
 Tia Billet- 90kg- 8:20pm- Blue
 Jim Calciano- 105kg- 8:10pm Stars
 Rachel Spring- 90kg- 9:00am- White
 Dan Faby- 105kg- 11:20am-Blue
Briana Koza- 11:20am- White

This meet draws lifters from all over the country and is the first level of competition lifters can qualify for at a national level.

CLICK HERE to find out more details on the event.
Good Luck to all the lifters!!!

What you lack in talent can be make up with desire, hustle and giving 110% all of the time.
-Don Zimmer


W.O.D. 7.26.18

For Time: 
10-8-6-4-2 Squat Snatch 
20-40-60-80-100 Double Unders

“Knowing is not enough; we must apply. Wishing is not enough; we must do.” 
– Johann Wolfgang Von Goethe

Ellie Hamel

What first brought you in the doors of CrossFit King of Prussia? 
I had signed up to do a Tough Mudder with some friends and wanted to prepare for it properly. I asked my brother for advice on how to train for it. He told me I should look into CrossFit. Aside from training for this specific event, he thought I would probably like it. That was 2010, and back then, CrossFit KOP was the closest CrossFit to me. (Thanks for welcoming me in, Aimee)

What has kept you consistant?
Truth be told, I haven’t always been consistent. I took a couple of breaks. What keeps me consistent now though is 1) fear of not being “in shape” and having to work back into it all over again. When you’ve fallen off the wagon enough times though, you get tired of falling off. 2) morning classes. I like having some time before work or before I start the day to do something for myself. Plus it is one thing I can check off my “to do” list straight away. It’s not easy to get up early but I always look forward to seeing the morning crew. If I need little extra motivation, I always think of the saying “I have often regretted a day when I did not workout, but I have never regretted a day when I have.” That usually gets me up. 3) I am striving to live to be a healthy and happy 115 years old and CrossFit is one way I hope to do that. Besides that, I’m still learning and growing more and more each day. I’m definitely not where I want to be, but I am enjoying the process and seeing improvements.

 What advice do you have to newer athletes?
Embrace the experience. There are inevitably going to be times where you don’t want to do a workout - it’s too hard, you don’t like the movements, you’re tired, you have other things going on. I have had all of those feelings at one time or another. It is usually in those moments where I showed up anyway despite those feelings that I either learned something new about myself or had a breakthrough with one the movements. And truth be told, some days, it’s just about showing up and knowing you made it through the workout.

What would you tell someone thinking about joining our community? 
For me, I can honestly say without a doubt that CrossFit has changed my life (and I would never have expected myself to say that when I first started). I have learned so much about exercise and nutrition and about myself. I can’t thank the coaches (past, present, and future) enough for their insights, coaching, and even just their willingness to show up for us at 5:15 in the morning. I’ve found equipment here that you don’t always see in other gyms - walls to climb, odd objects to pick up, things to drag and push, etc. The community and people here are so supportive and overall just great people to be around. There was only one reason why I joined initially, but there are so many reasons why I keep coming back.


W.O.D. 7.25.18


5 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

(CLICK HERE to compare to 1.20.18)
(CLICK HERE to compare to 4.18.18)

Community Notes:
Join us Today for BOOTCAMP at 4:30pm

 “We may encounter many defeats but we must not be defeated.”
 – Maya Angelou


W.O.D. 7.24.18

We are hosting and adaptive athlete course on November 3rd.
CLICK HERE to register. 

For time:
Overhead Squat (75/115#)
Chest to Bar Pull-ups
*between each set complete a 200 M farmers carry (35/53# KB)

Community Notes:
Join us TOMORROW for BOOTCAMP at 4:30pm

This weekend (July 27-29th) the USA Weightlifting American Open Series takes place right here in King of Prussia at the Valley Forge Casino.

This meet draws lifters from all over the country and is the first level of competition lifters can qualify for at a national level.

Several of our Bridgeport Barbell Club and CrossFit KoP athletes and coaches are competing.

Friday morning: 
Grace Andrews
Sydney Hilliard
Marla Pachler

Friday Afternoon:
Angelo Kelly
Michelle Komemi
Aimee Lyons

Saturday morning:
Keith Bombar
Saturday evening
Tia Billett
Jim Calciano

Sunday morning:
 Rachel Spring
Dan Faby
Briana Koza

CLICK HERE to find out details about the event.
Good Luck to all the lifters!!!

“Don’t let yesterday take up too much of today.” 
– Will Rogers