11.30.2018

W.O.D. 12.1.18

 Join us for the BRO-DOWN today!







All regular CrossFit King of Prussia classes will be CANCELLED today and resume tomorrow. 
Please stop by to support the bromances of KOP who will be competing:
Keith Bombar and Josh McVoy
Micah Minich
Jon Pistilli and Mike Simonson
Braden Rall and Joe Smutek
Mike Remer
Brian Strauss and Neil Delucca
Michael Coveney 
Ryan Samson
Kevin Hain and Pete Dilullo
Gordy Jamieson and John Banis (Pop- Pop)
Kevin Lukens and Sam Bowen
Jeffrey Paul and Alan Kiel
Noel Salgado
Mark Spak and Kevin Bray
Matt Toto and Kevin Toto

Join us TOMORROW at 11:00am for a special re-launch of KOP BARBELL.

Advent Challenge Day 1:
Max Air Squats in 60 seconds


11.29.2018

We are Hosting!






CrossFit King of Prussia is hosting a these GREAT seminars in 2019 and we hope to see you there!

Sign up at training.crossfit.com if you are interested in participating in any of the following seminars:

January 12- Adaptive Athlete

January 19/20- CrossFit Level 2

February 2/3- CrossFit Kids Course

February 9/10- CrossFit Level 1

February 16/17- CrossFit Conjugate Course

February 23/24- CrossFit Gymnastics Course

W.O.D. 11.30.18

Join us tomorrow for the Bro-Down - come out to cheer on your favorite KOP teams!
All regular classes are cancelled tomorrow (12/1) and will resume on Sunday (12/2).







Partner WOD: 
2 Rounds: 
Row 1,000m 
100 Push Press (75/55#) 
75 Overhead Walking Lunges (45/25#-plate) 
50 Toes to Bar

*Break the work up as needed* 
*One person working at a time*


Please stop by to support the bromances of KOP who will be competing on Saturday:
Keith Bombar and Josh McVoy
Micah Minich
Jon Pistilli and Mike Simonson
Braden Rall and Joe Smutek
Mike Remer
Brian Strauss and Neil Delucca
Michael Coveney and Manny Rosas
Ryan Samson
Kevin Hain and Pete Dilullo
Gordy Jamieson and John Banis (Pop- Pop)
Kevin Lukens and Sam Bowen
Jeffrey Paul and Alan Kiel
Noel Salgado
Mark Spak and Kevin Bray
Matt Toto and Kevin Toto

Quote: 
“Ambition is a dream with a V8 engine.” 
—Elvis Presley

11.28.2018

W.O.D. 11.29.18



















TEST DAY- RECORD RESULTS 

"The BEAR Complex" 
 You have 5 rounds to find your max weight at: 
Power Clean 
Front Squat 
Push Press 
Back Squat 
Push Press 
These exercises must be done in succession without putting the bar down for seven times through the sequence. You may rest as needed between rounds. Contact with the floor must be touch-and go during sequences. Rest anywhere but the floor. Record weight for all 5 rounds. 

Click Here to compare to results from 2.15.18
Click Here to compare to results from 5.10.18
Click Here to compare to results from 8.6.18

Quote: 
“Life takes on meaning when you become motivated, set goals and charge after them in an unstoppable manner.” 
—Les Brown

11.27.2018

W.O.D. 11.28.18

 

AMRAP in 15 Minutes:
60 Double Unders
20 Alternating Dumbbell Snatch (35/50#)

Quote: 
“Ambitions tend to remain undisturbed by realities.”
—Frank Herbert

11.26.2018

W.O.D. 11.27.18










5 Rounds for Reps:

4 Minute AMRAP:
20/15 Calories Air Bike
15 Handstand Push-ups
15 Kettlebell Swings 53/35#
20/15 Calories Row
**1 Minute Rest**

(Athletes begin back on the bike after each round)

Quote: 
“It is a grand thing to rise in the world. The ambition to do so is the very salt of the earth. It is the parent of all enterprise, and the cause of all improvement.” 
—Anthony Trollope

Adopt a Family


We are once again adopting families this Holiday Season! 
We have 6 foster children from Montgomery County Children and Youth who have given us their wish lists this year! 

In addition we are also are collecting grocery gift cards and target/amazon gift cards for our Steve's club families and athletes. Please use this spreadsheet or let one of the coaches know what gift you would like to sign up for and then bring your wrapped gift (and labeled) to the gym by Monday, December 18th.

CLICK HERE to sign up to GIVE A GIFT!

Advent 2018


The Advent Calendar is typically a calendar containing small numbered flaps, one of which is opened on each day of Advent, typically to reveal a picture or treat appropriate to the season. For us at the box, the Advent Calendar means a mini-CrossFit Challenge each day from December 1st through the 24th.

The challenge will be posted on the blog 9PM the night before along with the WOD. You will have from 6AM until the new challenge posts at 9PM to complete the challenge. Each submission will have to be verified by another athlete, so grab a coach or fellow athlete and get started! If you can't make it to the box that day - no worries - video submissions will be accepted. So grab your camera, record, and post on the CFKoP Community FB page-or maybe even live stream!

 There will be a spot on the board each day for the results. The winner each day will receive a raffle ticket and can place their ticket in the raffle of their choice. Some days there will be more than one winner and we will have different categories, Female/Male, Scaled/ RX.

The raffle winners will be drawn at the end of the Month!

Prizes include:
1 hour Personal Training Session with your Favorite CFKoP Coach
Merchandise from the CFKoP store
Wine and Spirits basket
$10 Gift Card to United Mettle
KOP Barbell - 1 Olympic lifting hour session
A Free Month at CFKOP
Hour Photography with Ryan Samson
Session with Dr Turner
One Hour Massage with Val
...and more coming soon

11.25.2018

W.O.D. 11.26.18

TEST DAY- RECORD RESULTS




Strength:
3RM Overhead Squat

CLICK HERE to compare to 2.7.18
CLICK HERE to compare to 5.17.18
CLICK HERE to compare to 8.2.18

Cash out:
AMRAP in 5 Minutes:

Overhead Squats (55/75#)
2-4-6-8-10 ..... ascending...
10 V-up reps between all rounds of OHS

Quote: 
“Ambition is enthusiasm with a purpose.” 
—Frank Tyger