W.O.D. 5.1.20-FILTHY FRIDAY

JOIN US TODAY AT 6AM or NOON ON ZOOM
(6am)
https://us04web.zoom.us/j/808492185
Meeting ID: 808 492 185
(12pm)

Use: https://us04web.zoom.us/j/583839611 

Meeting ID: 583 839 611

FILTHY FRIDAY Workout of the Day- Day 50 Quarantine
Warm- Up:
1 Round:
10 Leg Swings
10 total Samson Stretch w/ torso rotation
20 total High knees
20 total Butt Kicks

2 Rounds:
10 Step- Ups
10 russian swings
8 strict press

:20 hollow hold

"Filthy 50---You have made it 50 days in quarantine, let's celebrate!

For time:

50 Box Jumps/Tuck Jumps

50 Jumping Jacks

50 Kettlebell Swings

50 Lunges - in place

50 V-ups

50 Strict Press

50 Supemans

50 Thrusters

50 Burpees

50 Double Unders /Single Unders /Penguin Jumps

Cash out:

5 Rounds:

:20 Wall Sit

:20 Air Squat

Community Note:
Join Coach Jenna tonight at 5pm for a bro- sesh and beers. This special, FREE session will include  accessory lifting and strength building movements plus some beers and drinks after!
https://us02web.zoom.us/j/83823387052
Meeting ID: 838 2338 7052

Then TOMORROW...
Join Aimee on ZOOM at 1:00 PM for a FREE PoP-up Partner WOD! This will be a FUN interval based workout in a YOU GO I GO format. You don't need a partner to log on, you will be paired with one if you don't have one...or you are welcome log on with someone in your quarantine or via ZOOM

Quote: 

"If you have the guts to keep making mistakes, your wisdom and intelligence leap forward with huge momentum." 

- Holly Near

Partner Pop- Up WOD

Join Aimee on ZOOM on Saturday May 2nd at 1:00 PM for a FREE Partner Pop up WOD!

This will be a FUN interval based workout in a YOU GO I GO format.You don't need a partner to log on, you will be paired with one if you don't have one...or you are welcome to log on with someone in your quarantine or via ZOOM. 

 https://us02web.zoom.us/j/81493317301

Meeting ID 814-9331-7301

W.O.D. 4.30.20-THIRSTY THURSDAY

Join us for our ZOOM Classes today at 7:00 am, 1:00 Masters, or 5:30 pm

(7am) 

https://us04web.zoom.us/j/160090563

Meeting ID: 160 090 563

(Masters)

https://us04web.zoom.us/j/538834397

Meeting ID: 538 834 397

(5:30pm) 

ZOOM 

https://us04web.zoom.us/j/801957639

Meeting ID: 801 957 639

THIRSTY THURSDAY Workout of the Day- Day 49 Quarantine
Warm- Up:
2 Rounds:
- 10 total Lateral Lunge
- 10 Squat Thrusts
- 10 Scap Push- Ups
- 10 Russian Kettlebell Swing

AMRAP in 18 Minutes:

30 Double Unders

30 Alternating Dumbbell Snatch

30 Shoulder Taps (Plank or Inverted)

Cash out:

AMRAP in 5:00 

Dumbbell Complex

1 Push-up

1 Row Right

1 Row Left

1 Squat Clean

1 Push Press

1 Lunge Right

1 Lunge Left

Quote: 

"The chief cause of unhappiness is trading what you want most, for what you want at the moment." 

- Unknown

W.O.D. 4.29.20-WACKY WEDNESDAY

Check out our offerings on ZOOM today!!! 

JOIN US TODAY AT 6:00 am, NOON or 6:30 pm! 

(6am)

https://us04web.zoom.us/j/808492185

Meeting ID: 808 492 185 

(12pm)

Use: https://us04web.zoom.us/j/583839611

Meeting ID: 583 839 611

(6:30pm)

https://us04web.zoom.us/j/965795855

Meeting ID: 965 795 855

Warm- Up:
3 Rounds, :30 at each
Ankle Stretch
Narrow Squat
Jumping Jacks
High Kenes
Butt Kicks

WACKY WEDNESDAY Workout of the Day- Day 48 Quarantine
For time:

Run 400 M (or Row 500 M or Bike 500 M or any 2:00 of cardio)

21 Pistols (Right)

21 Pistols (Left)

25 Sit-ups

15 Pistols (Right)

15 Pistols (Left)

25 Sit-ups

9 Pistols (Right)

9 Pistols (Left)

25 Sit-ups

Run 400 M (or Row 500 M or Bike 500 M or any 2:00 of cardio)

Cash out:

8 Intervals

:20 Strict Knees to Elbows (in plank)

:10 High Plank

Quote: 

"Whatever it is you're scared of doing, do it." 

 - Neil Gaiman

W.O.D. 4.28.20 TERRIFIC TUESDAY

Check out our Zoom Offerings today at 7am, Masters, or 5:30pm

(7am)

https://us04web.zoom.us/j/160090563 

Meeting ID: 160 090 563

(Masters)

link https://us04web.zoom.us/j/538834397

Meeting ID: 538 834 397

5:30pm ZOOM

link https://us04web.zoom.us/j/801957639

Meeting ID: 801 957 639

TERRIFIC TUESDAY Workout of the Day- Day 47 Quarantine
"At Home Elizabeth"
Warm- Up:
2 Rounds
10 Press ups
10 Strict press
10 Squat Hops
1 "length" Bear Crawl

For time:

21-15-9

Squat Cleans

Dips 

(Use a barbell (95/135#), dumbbells or whatever odd object you have for the squat cleans. For the dips use chairs, the edge of a step or a table)

Cash out:

3 Rounds

15 Dumbbell Row Right

15 Dumbbell Row Left

10 Bicep Curls

Quote:
“We generate fears while we sit. We overcome them by action.”
- Dr. Henry Link

Zoom Workout Challenge

CONGRATULATIONS to Pam G! 

The winner of the $50 Amazon Gift Card

Jump on a Zoom Workout this week and get entered into a drawing for a PRIZE from United Mettle!

W.O.D. 4.27.20 MANIC MONDAY

Check out our offerings on ZOOM today!!!

JOIN US TODAY AT 6am, NOON or 4:30pm!
(6am)
https://us04web.zoom.us/j/808492185
Meeting ID: 808 492 185
(12pm)
Use: https://us04web.zoom.us/j/583839611
Meeting ID: 583 839 611
(4:30pm)
https://us04web.zoom.us/j/346206828
Meeting ID: 346 206 828

MANIC MONDAY

Workout of the Day- Day 46 Quarantine
Warm- Up:
3 Rounds
:20 on/ :10 transition
- Penguin
- Samson Stretch
- Walkout push up
- Mt. Climber 
- Hollow Hold

For time:

200 Double Unders

100 Kettlebell Swings

80 Weighted Lunges

60 Russian Twists

40 Handstand Push-ups/Push-ups/Stink Bugs

20 Burpees

Cash out:

5 Rounds:

10 V-up

20 Hollowbody Flutter kicks

Quote: 
“The key that unlocks energy is desire. It's also the key to a long and interesting life. If we expect to create any drive, any real force within ourselves, we have to get excited.”
 - Earl Nightingale

W.O.D. 4.26.20- GET SWEATY SUNDAY

"GET SWEATY SUNDAY"
Workout of the Day- Day 45 Quarantine
Warm- Up:
3 Rounds
:30 High Knees
10 Squat Thrust
10 total Split Squats
10Scap Push- Up

"Zachary Tellier"
For time:
10 Burpees

10 Burpees
25 Push-ups

10 Burpees
25 Push-ups
50 Lunges

10 Burpees
25 Push-ups
50 Lunges
100 Sit-ups

10 Burpees
25 Push-ups
50 Lunges
100 Sit-ups

150 Air Squats

CASH OUT:
10 Intervals
:30 Running (FAST)
:30 REST

Quote: 

“The size of your success is measured by the strength of your desire, the size of your dream, and how you handle disappointment along the way.” 

—Robert Kiyosaki

W.O.D. 4.25.20-GET SWOLE SATURDAY

GET SWOLE SATURDAY
Workout of the Day- Day 44 Quarantine
Warm up:
2 Rounds
5 DB hang clean (5r/5l)
:20 Hollow hold
20 total mt. climbers
10 total low grazers

For time:
21*18*15*
Power Clean
V-up

(*2:00 of Cardio between rounds, run 400M, row 500M, bike 500M, double unders or mt. climbers for 2:00. Use a barbell or dumbbells or odd object for your Power Clean.)

CASH OUT:
4 Rounds:
:30 Wall-sit
:30 Glute Bridge
:30 Handstand Hold

Quote: 

“Success is liking yourself, liking what you do, and liking how you do it.” 

—Maya Angelou

W.O.D. 4.24.20- GET FIT FRIDAY

JOIN US TODAY AT NOON ON ZOOM 

Use: https://us04web.zoom.us/j/583839611 

Meeting ID: 583 839 611

"GET FIT FRIDAY"
Workout of the Day- Day 43 Quarantine
Warm- Up:
30 Single Unders
15 Air Squats
10 Lateral Lunge
10 Leg Swings

7 Minute AMRAP:
12 Single Arm Dumbbell Front Squat (6R/6L)
12 Single Arm Sumo-deadlift High Pull (6R/6L)
12 Lateral Jumps over object
Rest 1:00

5 Minute AMRAP:
12 Single Arm Dumbbell Front Squat (6R/6L)
12 Single Arm Sumo-deadlift High Pull (6R/6L)
12 Lateral Jumps over object
Rest 1:00

3 Minute AMRAP:
12 Single Arm Dumbbell Front Squat (6R/6L)
12 Single Arm Sumo-deadlift High Pull (6R/6L)
12 Lateral Jumps over object
Rest 1:00

CASH OUT:
8 Intervals:
:10 L-sit
:20 Rest

(Record total reps in each 7, 5 or 3 minute interval, use a dumbbell or odd object to complete this workout. A barbell would be an option too, use 65/95# if you have a barbell available.)

Quote: 

“We must be willing to let go of the life we planned so as to have the life that is waiting for us.” 

—Joseph Campbell

W.O.D. 4.23.20- GET THICC THURSDAY

Join us for our ZOOM Classes today at 7:00 am, 1:00 Masters, or 5:30 pm

(7am) 

https://us04web.zoom.us/j/160090563

Meeting ID: 160 090 563

(Masters)

https://us04web.zoom.us/j/538834397

Meeting ID: 538 834 397

(5:30pm) 

ZOOM 

https://us04web.zoom.us/j/801957639

Meeting ID: 801 957 639

"GET THICC THURSDAY"
Workout of the Day- Day 42 Quarantine

Warm- Up:
:30 at each station, 1min rest, x3
t- claps
press ups
samson + twist
Yogi Push Ups

3 Rounds for time of:
50 Air Squats
40 Reverse Lunge
30 DB/KB Swing
20 Goblet Squats
10 HSPU or Push-up
Rest 1:00

(time cap 20:00)

CASH OUT:
2 Rounds R/L:
10 Fire Hydrants
10 Donkey Kicks
10 Leg Circles Forward
10 Leg Circles Backward

Quote:

“Develop success from failures. Discouragement and failure are two of the surest stepping stones to success.” 

—Dale Carnegie

W.O.D. 4.22.20- GET WORKING WEDNESDAY

Check out our offerings on ZOOM today!!! 

JOIN US TODAY AT 6:00 am, NOON or 6:30 pm! 

(6am)

https://us04web.zoom.us/j/808492185

Meeting ID: 808 492 185 

(12pm)

Use: https://us04web.zoom.us/j/583839611

Meeting ID: 583 839 611

(6:30pm)

https://us04web.zoom.us/j/965795855

Meeting ID: 965 795 855

Warm- Up:
2 Rounds
10 Front Loaded Good Morning
10 Reverse Fly
10 Lateral Raise
10 Front Raise

"GET WORKING WEDNESDAY"
Workout of the Day- Day 41 Quarantine
D.T.
5 Rounds for time of:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead

(use a barbell, dumbbells or a backpack or any odd object to complete the workout. The rx weight  for Ladies is 105# and for Gentlemen 155#)

CASH OUT:
5 Rounds:
:30 Hollow Hold
:30 Superman Hold

Quote:
“Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway.”
—Earl Nightingale

W.O.D. 4.21.20- GET TIGHT TUESDAY

Check out our Zoom Offerings today at 7am, Masters, or 5:30pm

(7am)

https://us04web.zoom.us/j/160090563 

Meeting ID: 160 090 563

(Masters)

link https://us04web.zoom.us/j/538834397

Meeting ID: 538 834 397

5:30pm ZOOM

link https://us04web.zoom.us/j/801957639

Meeting ID: 801 957 639

"GET TIGHT TUESDAY"
Workout of the Day- Day 40 Quarantine
Warm- Up:
2 Rounds
10 Pistol Squat
10 Walk out to jump in
20 Jumping Jacks
15 Glute Bridge

4 Rounds of a 4 Minute AMRAP:
5 Reverse Burpees
10 Push-ups
15 Kettlebell Swings
Rest 2:00

(record total reps for each 4 minute interval)

CASH OUT:
4 Intervals
:20 Jumping Lunge
:10 Low Plank
:20 Jumping Squat
:10 High Plank


Quotes:

“Your talent determines what you can do. Your motivation determines how much you’re willing to do. Your attitude determines how well you do it.” 

—Lou Holtz

W.O.D. 4.20.20- GET MOVING MONDAY

Check out our offerings on ZOOM today!!!

JOIN US TODAY AT 6am, NOON or 4:30pm!
(6am)
https://us04web.zoom.us/j/808492185
Meeting ID: 808 492 185
(12pm)
Use: https://us04web.zoom.us/j/583839611
Meeting ID: 583 839 611
(4:30pm)
https://us04web.zoom.us/j/346206828
Meeting ID: 346 206 828

"GET MOVING MONDAY"
Workout of the Day- Day 39 Quarantine
Warm up:
2 rounds
10 anterior reach each leg
10 jump squats
20 total step up to high knee
5 burpees

"Support Your Local Box- Fundraiser"- Workout 3
For time:
50 Dumbbell Deadlifts (35/50#)
50 Ab-Mat Sit-ups
50 Box Step-ups (20/24")
50 Single Arm Dumbbell Thrusters (35/50#)

CASH OUT:
8 Tabata Intervals
:20 Shoulder taps (Inverted or Plank)
:10 Rest

Quotes:
“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.”
—George Lorimer

POST QUARANTINE PERSONAL RECORDS

We can't wait to see your POST quarantine PR's! 

We are excited to announce a BRAND NEW leaderboard at CrossFit King of Prussia.

This NEW leaderboard is ready for you when the gym re-opens, but don't worry,  your old records haven't disappeared!

Which one are you most excited about????

 Eva, Kelly, Karen, Randy, Maggie, The Baseline, Heavy C2B Fran, Isa-Grace, Flight Simulator, Barbara, Candy, Nicole, 5 RM Back Squat, 3 RM Front Squat, 10 RM OHS, 5 RM Deadlift, Clean+FS+Jerk, Snatch+OHS, Power clean, Push Jerk, DT, The other CF total (1 RM Clean, Bench, OHS), Linda, Lynne, Max C2B, Bar MU, Ring MU, Max Distance HS Walk, Max Plank Hold, Murph, 500M Ski, 1K Row, 5K Row, 5K Run, 2K C2 Bike or the 50 Calories on the Assault Bike.

FREE FRIDAYS

We are offering some SPECIALTY CLASSES on ZOOM for the next three Fridays!

Join Coach Aimee this FRIDAY4/24 at 5:00 PM for a SOLID CORE session. Get ready to blast the COVID CORE you have been working on during quarantine with this 30 + minute session all for the abdominal muscles! 

After the workout bring your favorite drink and let's catch up and have a little happy hour together. Anyone is welcome. 

Join us on ZOOM this week and....WIN

Join us this week on ANY of our ZOOM classes and get entered in a drawing to win a $50 gift card from AMAZON!!!

Members and non-members welcome, bring a FRIEND FOR FREE! 

Anyone can WIN! See you there!

.

Check out our weekly schedule below.

W.O.D. 4.19.20

Workout of the Day- Day 38 Quarantine

Warm- Up:
20 seconds at each, 10 second transitions
2 times through:
Jumping Jacks
Yogi Push- Ups
Supermans
Anterior Reach
Knee Ankle Grab
Burpees

10 Rounds for time:
10 Kettlebell Swings
10 Air Squats

(use a Kettlebell, dumbbell or odd object like a back-pack for this one!)

Cash out:
Masked Up Mash Up
4 intervals:
:20 Seconds Bi-cep Curls
:10 seconds Rest
:20 Seconds Tri-cep Kick Backs
:10 seconds rest

Quote:

"Each one has to find his peace from within. And peace to be real must be unaffected by outside circumstances." 

- Mahatma Gandhi 

W.O.D. 4.18.20

Workout of the Day- Day 37 Quarantine

Warm- Up:
2 Rounds:
- 10 Good Mornings
- 10 Squats
- 20 Total Skater Hops
- 10 Total Plank Pull Throughs
- 10 Push Press Each arm

"Elevensies"
For time:
11 Push Press
1 Power Clean + 10 Push Press
2 Power Clean + 9 Push Press
3 Power Clean + 8 Push Press
4 Power Clean + 7 Push Press
5 Power Clean + 6 Push Press
6 Power Clean + 5 Push Press
7 Power Clean + 4 Push Press
8 Power Clean + 3 Push Press
9 Power Clean + 2 Push Press
10 Power Clean + 1 Push Press
11 Cleans

Cash out:
Masked Up Mash Up
8 "Tabata Style" Intervals
:20 Seconds High Plank
:10 Seconds Low Plank
(no rest)
(a quarantine favorite!)

Quote: 

"You cannot expect to achieve new goals or move beyond your present circumstances unless you change."

- Les Brown 

W.O.D. 4.17.20

JOIN US TODAY AT NOON ON ZOOM 

Use: https://us04web.zoom.us/j/583839611 

Meeting ID: 583 839 611

Workout of the Day- Day 36 Quarantine
Warm- Up:
3 Rounds
- 5 Samson Stretch each side
- 5 walk- out with push up
- 10 Squat Thrusts
- 10 T- Claps
- 20 Single- Unders

2 Rounds of a 7:00 Minute AMRAP:
30 Double Unders
20 Lunge
5 Burpees

Rest 3:00

Cash out:
Masked Up Mash Up
20 Reps for time:
Turkish Get Up

Use an odd object, dumbbell, barbell or kettlebell.

Quote: 

"Ambition never is in a greater hurry than I; it merely keeps pace with circumstances and with my general way of thinking." 

- Napoleon Bonaparte