1.1.19

Happy New Year from CrossFit King of Prussia!

We are CLOSED today!

We will resume our normal schedule tomorrow. 

W.O.D. 12.31.18

For time:
21-18-15-12-9-6-3
Calories Row
Push Jerk (75/115#)

Community Notes:
TODAY we are offering the following classes.
5:15 (express), 6:00, 7:00 9:30 AM (with babysitting), 12:15 (express) and 3:30 PM

Tomorrow we will be CLOSED for New Years Day.

Quote: 

"You were born to win, but to be a winner, you must plan to win, prepare to win, and expect to win."

 – Zig Ziglar

W.O.D. 12.30.18

Back Squat
3-3-3-3-3

4 Rounds for time of:
30 Strung Double Unders
15 Back Squats (50% of 3 RM)
15 Box Jumps (20/24")


Community Notes:
Tomorrow 12/31 we are offering the following classes.
5:15 (express), 6:00, 7:00 9:30 AM (with babysitting), 12:15 (express) and 3:30 PM

Quote: 

"Real integrity is doing the right thing, knowing that nobody’s going to know whether you did it or not."

 – Oprah Winfrey

Photos:

Check out our new ropes!! 

Just in time for the Double Unders today!!

W.O.D. 12.29.18

Partner WOD: 
For Time:
100 Calorie Row
then...
150 Sit-Ups
125 Hand Release Push-Ups
100 WallBalls (14/20#) to (9/10ft)
75 Pull-Ups
*One partner working at a time*

Community Notes:
Have your friends and family join us TODAY at 9 and 10am for a FREE class

Quote: 

“Simplicity boils down to two steps: Identify the essential. Eliminate the rest.” 

 ― Leo Babauta

Photos:

2019- Programming and TEST DAYS

As we move into 2019, 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, 8 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 for the last three years 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.

NEW YEAR, NEW YOU

DO YOU HAVE A FRIEND WHO WANTS TO GET STARTED WITH CROSSFIT KOP??

Let us help you or your friend get started in 2019! 

 When you join our New Year, New You Classes, You can expect to learn, move, sweat, and have fun all while building a solid foundation. 

It doesn't matter where you currently are on your fitness journey, all levels and abilities are welcome!

For only $75 dollars you will receive 6 personalized classes, each will last an hour and consist of a short talk, a skill-teaching session, a workout, a cool-down, and a recap. Once you've completed the 6 core classes, you will be ready to join us in our regularly scheduled CrossFit Workouts! To get you started you will receive a free week of unlimited membership! In addition you will also get a free InBody scan (Regular Price $50). Our Inbody scale will give you a detailed picture of your current body composition, so that you can measure the progress you will surely make at CrossFit King of Prussia. 

CLICK HERE to sign up today. 

 Questions? Contact us at crossfitkop@gmail.com or 973-885-8728

NUTRITION CHALLENGE 2019

Ok, let's face it, we have all been tempted by sweet treats and indulgences over the holidays. Feeling the need to reset? ...well, WE HAVE THE ANSWER! 

 Join us on Saturday, January 5th at 11:00AM for the kick off of our 2019 Nutrition Challenge. The kick off will include a nutrition lecture and an In-body Scan. 

We will help you decide which level to choose. 

 The levels will include, Quality, Quantity and Food Composition. We will explain all levels at the kick off. 

 The male and female with the most significant body composition change will win a free month of membership!

 Your buy in is $25 and includes 2 In-body Scans (normally $50 each) 

 The end of the challenge and final In-body Scans will take place on Saturday, February 16th starting at 11:00am. If you cannot attend the kick off, you can still participate in the challenge. Please register  by CLICKING HERE here and contact Aimee or Jenna to schedule an alternate time for your scan.

COLD IRON

"We have a fun lifting weekend approaching, we’re calling it the Cold Iron weekend - on Sunday January 27th we’re holding the The Liftoff.  

This is fun max-out day for both crossiftters and weightlifters alike. This is not a sanctioned USAW event, but a day for the local community to come together and lift together. The lifts include the snatch, clean and jerk, backsquat, and deadlift. Participants can sign up for 2, 3, or all 4 lifts and attempt to find their 1 rep max in each!

 We will be giving out prizes to the top athlete (in relation to body weight) for each lift as well as the best lifter overall for the day.

 Pricing for the event is as follows:
Flurry: $50.00 -This is for 2 events of your choice
Blizzard: $75.00 -This is for 3 events of your choice + event t-shirt
Nor’easter: $85.00 -This is for 4 events of your choice + event t-shirt"

W.O.D. 12.28.18

Take 10 Minutes to work up to a Heavy Power Snatch

then:

AMRAP in 12 Minutes:
8 Power Snatch (65/95#)
10 Burpees

Record total load and rounds and reps of the AMRAP.

Community Note:
Join Tori tonight for our special "OM for the Holidays" Yoga class from 7:30pm to 8:45pm.
$20 to register.

Bring your friends and family tomorrow, 12/29  for our FREE Class at the 9:00 am or 10:00 am.

Quote: 

“Create with the heart; build with the mind.” 

 ― Criss Jami

W.O.D. 12.27.18

Bring your Friends and Family this Saturday 12/29 at 9:00 am or 10:00 am for our FREE CLASS

TEST DAY- RECORD RESULTS 

 "Lynne" 

 Five rounds for max reps of: 

Body weight bench press 

Pull-ups 

Record reps for both exercises each round and weight used on the bench press.

CLICK HERE to compare to (3.12.18).

CLICK HERE to compare to (6.19.18)

CLICK HERE to compare to (9.18.18)

Community Notes:
Join Tori TOMORROW, 12/28 for our special "OM for the Holidays" Yoga class from
7:30pm- 8:45pm.

CLICK HERE to sign up for Yoga.

We are offering a regular class schedule from Thursday through Sunday.

Quotes: 

“Amateurs sit and wait for inspiration, the rest of us just get up and go to work.” 

 ― Stephen King

W.O.D. 12.26.18

We are offering a special YOGA class on  Friday 12/28 from 7:30pm- 8:45pm.
It will be 75 minutes. There will be 45 minutes of a vinyasa style asana practice and then 30 minutes of a yoga nidra. This class will help you open up your body and mind. We will begin with a vigorous vinyasa style class to open up all those tights areas of the body - low back, hips and shoulders. We will end the class with a yoga nidra or an extended meditation in savasana. Anyone can benefit form this class. It will be challenging but accessible. And you will leave feeling deeply relaxed and connected. There will be essential oils and a little live music. Bring water and a blanket.
CLICK HERE to sign up.


Partner WOD: 
10 Rounds Total:
10 Calories Row
10 Dumbbell Burpee Deadlift (35/50#)
10 WallBalls (14/20#)
*Alternate full rounds with partner*

  Community Notes:
We are offering the following classes today:
9:30 AM, 12:15 Express, 4:30 and 5:30 PM.
There is FREE babysitting at 9:30 AM

  Quote: 

"The secret of getting ahead is getting started."

- Mark Twain

12.25.18

Merry Christmas from your CrossFit King of Prussia Coaches!

CrossFit King of Prussia is CLOSED today!

See our Holiday Schedule below:

We will be open tomorrow for the following classes at 

9:30 AM, 12:15 Express, 4:30 and 5:30 PM. 

W.O.D. 12.24.18

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 24:

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!

Classes TODAY:

Rolling heats between 5:15 AM-8:00 AM and 9:30 AM  -2:30 PM

FREE babysitting between 9:30 and 10:30 AM

Quote: 

"May you never be too grown up to search the skies on Christmas Eve."

W.O.D. 12.23.18

Power Clean 

1-1-1-1-1

Cash out:

2 Rounds for time of:

21 Power Cleans (95/135#)

15 Front Squats (95/135#)

9 Push Jerks (95/135#)

Advent Day 23:

1 RM Power Clean M/F

Max Kettlebell swings in one set (35/53# M/F)

Community Notes:

Join us tomorrow for our 12 Days of Christmas workout:

Rolling heats between 5:15 AM-8:00 AM and 9:30 AM  -2:30 PM

FREE babysitting between 9:30 and 10:30 AM

Quote: 

"Glory lies in the attempt to reach one’s goal and not in reaching it." 

- Ghandi

W.O.D. 12.22.18

For time:

800 Meter Run 

50 Pull-ups

400 Meter Run 

25 Pull-ups

200 Meter Run 

15 Pull-ups

Advent Day 21: 
Run 1 Mile - everyone who runs gets a ticket
(M/F fastest times get another ticket)

Quote: 

"Success is a lousy teacher. It seduces smart people into thinking they can’t lose." 

- Bill Gates

Photos:

Crossover Symmetry Clinic

Do you know about Crossover Symmetry?

Do you want to prevent injury and better prepare your shoulders for efficiency during a workout?

The Crossover symmetry activation and recovery protocols can help you prepare your shoulders before your workouts/lifting sessions, as well as assist in recovery from a demanding shoulder day.

The protocols only take a few minutes to complete once an athlete knows how to implement them. Those who have used the protocols correctly have have had great results.

During this clinic on January 5th, Coach Gordy will teach, observe and correct athletes in both the Activation and Recovery protocols of the Crossover Symmetry system as well as administer a small workout.

CLICK HERE to sign up. Registration is $10 and includes a 2 person small group session.  After registering sign up for your time slot here: SIGN UP for a time slot here

W.O.D. 12.21.18

5 Rounds for time of:

50 ft Handstand Walk 

50 Air Squats

Advent Day 21:

Max height box jump (M/F)

Quote: 

"Instead of sitting around and procrastinating, take the first step and get going. You have nothing to lose." 

- Steve Jobs