W.O.D. 2.1.19

AMRAP in 15 Minutes:
30 Pull-ups
30 Overhead squats (65/95#)
25 Chest to Bar Pull-ups
25 Overhead squats (75/115#)
15 Bar Muscle ups
15 Overhead squats (95/135#)

Community Note:
Classes on Saturday (2/2) and Sunday (2/3) will be held in the Annex, 110 C DeKalb. Please meet and park there.

Quote: 

"Those moments you fail are not the end, they are periods in which you recollect thoughts, ideas, and ambitions, and change direction."

- Benjamin Chapin

The Open- Registration and Info

When is the Open??It will run for FIVE WEEKS - FEB. 21-MARCH 25
 19.1- Feb. 21-25
 19.2- Feb. 28- 4
 19.3- March 7-11
 19.4- March 14-18
 19.5- March 21-25

Registration for the Open began Thursday, Jan. 10th.

What is the Open anyway?
The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition. At CFKOP we encourage EVERYONE to participate, we host the workouts on Friday evening starting about 4:00PM (rolling heats), it will also be the workout of the day at the gym. You have nothing to loose and everything to gain.

Anyone aged 14 or older can compete. All you have to do is sign up at Games.CrossFit.com (its $20) and log your score each week. Workouts are released on Thursdays at 5 p.m. PT, and athletes have four days to complete the workout for the week and submit their score. Scores are due before 5 p.m. PT the following Monday. You will enter them and we will approve them. You will complete the workouts at CFKOP with a judge, If you cannot attend you can film your effort from anywhere in the world and submit a link as proof.

The Open offers two versions of each workout, scaled and Rx'd. The scaled option makes the event all-inclusive. All athletes can compare their results to others worldwide, regionally, by age or within their own gyms. An official CrossFit Games app is available which will focus on your own personal performance in the Open. At CrossFit KOP we will draft teams and compete internally as teams (and individuals will be tracked). Every Friday night we will unify and the community will come together to compete and workout. go to https://games.crossfit.com then: click register for the open- fill out info - once finished, go to your name at the top right and click the down arrow -click "your dashboard" - add your team (CrossFit King of Prussia) This will allow the coaches to see who is registered and planning on participating so we can draft the teams!

W.O.D. 1.31.19

For time: 
30 toes-to-bars 
40 single-arm dumbbell snatches 
50 dumbbell box step-overs 
40 single-arm dumbbell snatches 
30 toes-to-bars 

Men: 50-lb. dumbbells, 24-in. box 
Women: 35-lb. dumbbells, 20-in. box

Quote:

"Failure is only postponed success as long as courage 'coaches' ambition. The habit of persistence is the habit of victory."

- Herbert Kaufman

W.O.D. 1.30.19

Push Press

5-5-3-3-1-1-1

Cash out

For time:
50 Calories Row

40 Calories Air Bike
30 GHD Sit-ups

Quote: 

"Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired, and success achieved."

- Helen Keller

Upcoming Kid's Classes

 SUPER HERO ADVENTURE DAY! 

(Manisha) Ages: 3-6yrs Cost: $15 

Date: Sunday, February 16th 

 Time: 2:30pm 

Get your capes and sidekicks ready for a 30 minute Superhero themed CrossFit Preschool Class! Class will be followed by 30 Minutes free play in the gym. Superhero costumes are welcome but not required. 

 FAMILY WORKOUT 

Ages: 3yrs + 

Cost: $15 per family 

 Date: Sat, 2/17 

Time: 12:30pm 

 This hour long class includes a fun team workout designed for families to complete together and free time in the gym to play on ropes, rings, cargo net, climbing walls and more together. No experience necessary. 

 FUN & FITNESS FRIDAYS 

Ages: 7-11yrs 

Cost- $60 

 Dates: Fridays 2/15, 2/22, 3/1, 3/8 

Time: 6:30pm 

Get fit while having fun at these hour long CrossFit kids classes that includes fun workouts and lots of extra gym games! 

 CROSSFIT TEENS BOOT CAMP 

Ages 12-17yrs 

Cost- $90 Dates: 

Sundays 2/10, 2/17, 2/24, 3/3, 3/10, 3/17 

Time: 2:00pm 

Get ready for spring sports or just for life in general at these hour long CrossFit Teens Classes focused on metabolic conditioning. No experience necessary. 

 YOUTH STRENGTH & WEIGHTLIFTING

Ages: 10-18yrs 

Cost: $120 (1x week), $160 (2x week) 

Dates: Monday- 3/4, 3/11, 3/18, 3/25, 4/1, 4/8, 4/15, 4/22 

Thursday- 2/28, 3/7, 3/14, 3/21, 3/28, 4/4, 4/11, 4/18 

Increase strength and learn barbell technique through individualized strength programming built around individual goals and interests. 

 In addition to our upcoming programs we offer ongoing CrossFit Kids classes for ages 3-17yrs.

Check out the schedule here. 

https://clients.mindbodyonline.com/classic/ws?studioid=7174&stype=-11&sTG=25&sView=day&sLoc=0 

 First class is always free. Email us to sign up for your first class. Did you know we offer Youth Sports strength and conditioning training, personalized for your team or small group? 

Email us schedule a trial class.

W.O.D. 1.29.19

U.S. Marine Lance Corporal Justin James "JJ" Wilson, 24, of Palm City, Florida, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife Hannah McVeigh, parents Lance and Frances, brother Christopher, and sister Jamie-Ella. 

TEST DAY- RECORD RESULTS

 "J.J." 

 For time: 

125/185 pound Squat clean, 1 rep 

10 Parallette handstand push-ups 

125/185 pound Squat clean, 2 reps 

9 Parallette handstand push-ups 

125/185 pound Squat clean, 3 reps 

8 Parallette handstand push-ups 

125/185 pound Squat clean, 4 reps 

7 Parallette handstand push-ups 

125/185 pound Squat clean, 5 reps 

6 Parallette handstand push-ups 

125/185 pound Squat clean, 6 reps 

5 Parallette handstand push-ups 

125/185 pound Squat clean, 7 reps 

4 Parallette handstand push-ups 

125/185 pound Squat clean, 8 reps 

3 Parallette handstand push-ups 

125/185 pound Squat clean, 9 reps 

2 Parallette handstand push-ups 

125/185 pound Squat clean, 10 reps 

1 Parallette handstand push-ups

(women 4" parallette/ men 7" parallette)

Click here to compare to 2016.

Quote: 

"Perseverance is the hard work you do after you get tired of doing the hard work you already did." 

- Newt Gingrich

Studio Saturday

Every Saturday at 10:30am, join Workhorse and an instructor from one of three amazing, local studios for an hour-long fitness class designed to start your weekend off right. But since this is a fitness class in a brewery, your $20 admission price includes a full-sized draft of your choice (beer, wine, or cider) for a post-workout thirst quencher. After all, what’s life without a little balance, right? 

Participating studios include Crossfit King of Prussia, Stillpoint Yoga and Float, and Dub Fitness, and all classes take place in our beautiful private event space. Interested in booking more than one class? Contact us at info@workhorsebrewing.com for a membership discount. 

Jenna and Stephanie will be running the first Studio Saturday THIS SATURDAY 2/2 at 10:30am.

Future Dates include:

3/30

4/27

Sign- Up using this link! --->   https://www.workhorsebrewing.com/studio-saturdays/

W.O.D. 1.28.19

For time:
30 Calories Row
30 Clean and Jerks (75/115#)
20 Calories Row
20 Clean and Jerks (75/115#)
10 Calories Row
10 Clean and Jerks (75/115#)

Quote: 

"Successful people are simply those with successful habits." 

- Brian Tracy

W.O.D. 1.27.19

Front Squat
2-2-2-2-2

AMRAP in 10 Minutes:
 7 Toes to Bar
7 Front Squats (65/95#)
7 Push Press (65/95#)

Community Note:
Classes today will be held in the Annex, 110 C DeKalb. Please meet and park there.

Quote: 

“When obstacles arise, you change your direction to reach your goal; you do not change your decision to get there.” 

- Zig Ziglar

W.O.D. 1.26.19

Good Luck to all the lifters competing in our very own Cold Iron Classic
Lyn Finnerty (first meet!)
Jeff Paul (first meet!)
Kris Kennedy
Christine Stinson
John McHugh

Good Luck to the athletes competing at the Master's Arctic Blast
Aimee Lyons
Cate Kelly
Gordy Jamieson
Kevin Doran
Joe Smutek
Carl Beigler

Strict Pull-up or Strict Chest to Bar Pull-up
5-5-5-5-5

5 Rounds for Max Reps:
1 Min of: Burpees
1 Min of: Medball Cleans (14/20#)
1 Min of: Box Jumps (20/24")
1 Min of Rest

Community Note:
Join us TODAY for KOP Barbell's Cold Iron Classic! All day in the main space.

Classes today and tomorrow will be held in the Annex, 110 C DeKalb. Please meet and park there.

Quote: 

"Once you have commitment, you need the discipline and hard work to get you there."

- Haile Gebrselassie

W.O.D. 1.25.19

3 Rounds For time:
400 Meter Run
15 Power Snatch (95/135#)


Community Notes:
5:30PM and 6:30 PM class will be held in the Annex today!

Join us tomorrow for KOP Barbell's Cold Iron Classic! All day in the main space. Let Rachel know if you can volunteer.

Classes tomorrow and Sunday will be held in the Annex, 110 C DeKalb. Please meet and park there.

Quote:

“There will be obstacles. There will be doubters. There will be mistakes. But with hard work, there are no limits.” 

- Michael Phelps