10.04.2022

10.5.22


 Clean and Jerk 
1-1-1-1-1-1-1

Cash out:
AMRAP in 3:00: 
Max Reps Clean and Jerk (50% of 1 RM)

Quote:
“Life-fulfilling work is never about the money–when you feel true passion for something, you instinctively find ways to nurture it.” -Eileen Fisher

10.03.2022

10.4.22


4 Rounds for time: 
1:00 Handstand Hold
7 Thrusters (105/155#)
14 Chest to Bar Pull-ups

Quote:
“Doing the best at this moment puts you in the best place for the next moment.”
 -Oprah Winfrey

Bring a Friend for Free every Friday in October


Join us every Friday in October to bring a friend for FREE!
10/7  10/14  10/21 10/28
(staring Beetlejuice aka Keith)

10.02.2022

10.3.22



 AMRAP in 6 Minutes:
12 Burpee Box Jump Overs (20/14")
12 Power Snatch (65/95#)
12 Calorie Row

Rest 3:00

 AMRAP in 6 Minutes:
9 Burpee Box Jump Overs (20/14")
9 Power Snatch (75/115#)
9 Calorie Row

 AMRAP in 6 Minutes:
6 Burpee Box Jump Overs (20/14")
6 Power Snatch (95/135#)
6 Calorie Row

Quote
“Don’t be afraid to give up the good to go for the great.” – John D. Rockafellar

CrossFit Kids Fall/Winter Classes



Announcing our Fall/Winter sessions for CrossFit Kids, Saturdays 10:15 with coach Megs! 

Dates: 10/1, 10/8, 10/15, 10/29, 11/5, 11/19, 12/10, 12/17

Ages: 5-12 years

Cost: $20 Drop in or $135 for the 8 sessions

When: Saturday 10:15 AM

10.01.2022

10.2.22


CARDIO SUNDAY

For time:
3K Row
100 Calorie Bike

Join Taylor at 10:15 AM for Strength

 Quote:
"It's not what happens to you but how you react to it that matters."
- Epictetus

Athlete Spotlight





Help us congratulate Rachael our October Athlete Spotlight. She's done it all from group classes to personal training, you can catch Rachael training mid-morning with Aimee- she's the one always smiling and ready to get after it. Check out her Q&A below:


How long have you been at CF KOP? 

I started at CF KOP in the summer of 2010? I was introduced to crossfit by a coworker and contacted Aimee for an introduction. I remember showing up sipping a large coffee thinking the introduction session was going to be some gym guru trying to sell me on the latest fitness craze. The next thing I know I'm doing the baseline and I couldn't even do a pushup or a pullup. I immediately signed up for a membership. When I first started, I had never even picked up anything heavier than 10lb. dumbbells. 

What made you decide personal training was the best option for you? 

In 2015, I herniated 3 discs in my neck (not at CF KOP) and spent the next few years mostly doing yoga and spinning classes. After a while, I was bored and started to skip classes. I gained 30lbs in one year and knew I needed something to change. I started with personal sessions so someone was holding me accountable. It's a lot harder to cancel when someone is expecting you to show up. 

Aimee tells us you have some really cool hobbies. Can you share with us what keeps you so busy? 

I really am a nerd. I LOVE to read and started knitting and sewing about 2 years ago. I love making bags, blankets and I've even made sweaters for Chloe and Gavin's stuffed animals. My favorite hobby is volunteering with Adopt a Boxer Rescue and Furvivors Animal Sanctuary. I've been a foster for almost 10 years through the boxer rescue. My favorite fosters are the mill mommas that come from commercial breeding facilities. This summer I started volunteering at the animal sanctuary where I care for horses, a cow named Bubbles and recently they rescued a fawn with a broken leg. 

How has being a member at CF KOP helped you achieve your fitness goals? 

When I started training with Aimee my primary goal was to lose weight. I was nervous about lifting heavy weights again, but with consistency and Aimee coaching my technique I naturally grew stronger. 

What are some goals, fitness or otherwise, you have currently? 

Mostly, I want to stay healthy and if I was able to get a bar muscle up in the process, I would be thrilled. 

9.30.2022

10.1.22



For time: 
20 Deadlifts (155/225#)
40 Pull-ups 
15 Deadlifts (155/225#)
30 Chest to Bar Pull-ups
10 Deadlifts (155/225#)
20 Toes to Bar
5 Deadlifts (155/225#)
10 Knees to Elbows

Quote: 
"Just be yourself, there is no one better."
-Taylor swift

15 years!

 


As we head into our fifteenth year as a CrossFit affiliate, I can't help but be overwhelmed with emotion and gratitude for every single person who has walked through the doors of CrossFit King of Prussia. You have ALL taught me a lesson, you have knocked down your own personal wall, become vulnerable and allowed me to have a look into who you are, what you are capable of and how far you can push yourself. I hope you have walked out of the doors of CrossFit King of Prussia with some sort of betterment, maybe it's personal, physical, social or emotional, but no matter what pursuit you have excelled in, experienced or overcome I know the community and walls around CFKOP have played a role in your growth and development. Thank you all for your commitment to CFKOP, cheers to another 15 years of fitness, friends and functional movements executed at high intensity. - Aimee

9.29.2022

9.30.22



AMRAP in 25 Minutes w/ a Partner:
70 Burpees
60 Synchro Dumbbell Front Rack Lunge 
50 Dumbbell Snatch 
40 Box Jumps 
30 Dumbbell Box Step-over 
20 Devils Press 
10 Bar Muscle Up

Box height 20/24" 
Single Dumbbell Weight 35/50#

 Quote:
"At some point you just have to let go of what you thought should happen and live in what is happening."

9.28.2022

9.29.22



For time:
35 Wall-balls (14/20# to 9/10 ft)
21 Ring Dips
35 Wall-balls (14/20# to 9/10 ft)
15 Ring Dips
35 Wall-balls (14/20# to 9/10 ft)
12 Ring Dips
35 Wall-balls (14/20# to 9/10 ft)
9 Ring Dips

Cash out:
For time:
200 ft Handstand Walk

Quote: 
"Pain is inevitable. Suffering is optional."

9.27.2022

9.28.22


AMRAP in 10 Minutes:
12/15 Calories Bike
15 GHD Sit-ups
9 Dumbbell Shoulder to Overhead (35/0#)

rest 5:00 

AMRAP in 10 Minutes:
12/15 Calories Ski
15 Toes to Bar
9 Dumbbell Shoulder to Overhead (35/50#)

Quote: 
"What a wonderful thought it is that some of the best days of our lives haven't happened yet." 
 -Anne Frank

9.26.2022

9.27.22


 Front Squat 
5-5-5-5-5

AMRAP in 5:
10 Front Squat (65/95#)
10 Push-ups

Quote:
"How can I begin anything new with all of yesterday in me?"
-Leonard Cohen

9.25.2022

9.26.22



For time: 
800/1,000-m row 
15 Wall-walks
600/750-m row 
10 Wall-walks
400/500-m row 
5 Wall-walks

Quote: 
The improvement of understanding is for two ends: first, our own increase of knowledge; secondly, to enable us to deliver that knowledge to others. John Locke

9.24.2022

9.25.22



3 Rounds for time:
400 M run
200 Double Unders
200 M run
100 Air Squats
100 M run
50 Burpees

Community Notes:
9 AM Class at the Lyons Den today, 555 W. Beidler Rd, King of Prussia.
No lifting today.

Quote: 
 The journey is never ending. There's always gonna be growth, improvement, adversity; you just gotta take it all in and do what's right, continue to grow, continue to live in the moment. Antonio Brown

9.23.2022

9.24.22



10 rounds for time: 
12 box jump overs (20/24 in) 
12 hand-release push-ups


Community Notes:
We are hosting a Level 1 Seminar this weekend, so weekend classes will be held at the Lyons Den on Saturday 9 AM and Sunday 9 AM. 

Lyons Den - 555 W. Beidler Rd. King of Prussia PA.

There will be no CFKids on Saturday and no Lifting on Sunday, 7:00 AM Comp Class will remain at the box on Saturday morning.

Quote: 
“It seems to me the problems you worry yourself sick about never seem to materialize. It's the ones that catch you unexpectedly on a Wednesday afternoon that knock you sideways.” - Alfie

9.22.2022

9.23.22



5 Rounds for time of:
400 Meter Run
12 Chest to Bar Pull-ups
15 Sumo-deadlift High Pulls (65/95#)

Community Notes:
We are hosting a Level 1 Seminar this weekend, so weekend classes will be held at the Lyons Den on Saturday 9 AM and Sunday 9 AM. 

Lyons Den - 555 W. Beidler Rd. King of Prussia PA.

There will be no CFKids on Saturday and no Lifting on Sunday, 7:00 AM Comp Class will remain at the box on Saturday morning.

Quote: 
 “Don’t ever let somebody tell you you can’t do something, not even me. You dream, you gotta protect it. People can’t do something themselves, they wanna tell you you can’t do it. If you want something, go get it. Period.” – Chris Gardner, The Pursuit of Happyness

9.21.2022

9.22.22





TEST DAY- RECORD RESULTS
1 RM Push Press 

Cash out:
3 Rounds for time:
10 Alternating Dumbbell Snatch (50/70#)
50-ft DB overhead carry, left 
50-ft DB overhead carry, right 

CLICK HERE to compare to 1.28.22
CLICK HERE to compare to 5.3.22

Community Notes:
We are hosting a Level 1 Seminar this weekend, so weekend classes will be held at the Lyons Den on Saturday 9 AM and Sunday 9 AM. 

Lyons Den - 555 W. Beidler Rd. King of Prussia PA.

There will be no CFKids on Saturday and no Lifting on Sunday, 7:00 AM Comp Class will remain at the box on Saturday morning.

Quote: 
“Every man dies, not every man really lives.” – Braveheart

9.20.2022

9.21.22



AMRAP 15: 
2 rope climbs (15ft)
10 deadlifts (125/185#) 
4 rope climbs (15ft)
10 deadlifts (125/185#) 
6 rope climbs (15ft)
10 deadlifts (125/185#) 
– Continue adding 2 reps to the rope climb until time expires.

Community Notes:
We are hosting a Level 1 Seminar this weekend, so weekend classes will be held at the Lyons Den on Saturday 9 AM and Sunday 9 AM. 

Lyons Den - 555 W. Beidler Rd. King of Prussia PA.

There will be no CFKids on Saturday and no Lifting on Sunday, 7:00 AM Comp Class will remain at the box on Saturday morning.


Quote:
“Nobody is gonna hit as hard as life, but it ain’t how hard you can hit. It’s how hard you can get hit and keep moving forward. It’s how much you can take, and keep moving forward. That’s how winning is done.” - Rocky Balboa

9.19.2022

9.20.22



3 Hang Power Cleans + 1 Jerk
1-1-1-1-1-1-1

Cash out:
4 Rounds for time of:
50 Double Unders
5 Sandbag Ground to Over the Shoulder (100/150#)

Quote: 
“If you see someone without a smile, give them one of yours.” – Dolly Parton

9.18.2022

9.19.22



Every 5:00 x 5 rounds: 
12/15 calorie assault bike 
12 overhead squats (75/115 lb) 
15 lateral burpees over the barbell 
12 alternating front-rack lunges (75/115 lb)

Quote: 
“If you focus on what you left behind, you will never be able to see what lies ahead.” - Ratatouille

9.17.2022

9.18.22


 2 Rounds for time:

Run 1 Mile 
50 Burpees 

For each rep, jump and touch a target 12" inches above your reach.

Quote:
“Every accomplishment starts with the decision to try.” -John F Kennedy

9.16.2022

9.17.22



5 Rounds for time:
11 Power Snatch (75/115#)
55 Double Unders
3 Ring Muscle Ups

Quote:
Failure is not the opposite of success: it’s part of success.” 
-Arianna Huffington

9.15.2022

9.16.22



For time:
750 meter row
40 Toes to Bar
30 DB Deadlift (35/50#)
20 DB Hang Power Clean (35/50#)
10 DB Thruster (35/50#)

 Quote:
"I'm not afraid of dying I'm afraid of not trying."
- JZ

9.14.2022

9.15.22




For time: 
 3-minute handstand hold 
100 air squats 
150-foot handstand walk 
100 air squats 
30 handstand push-ups

 Quote:
"You cannot beat a river into submission, you have to surrender to its current and use its power as your own." - The Ancient One

9.13.2022

9.14.22




TEST DAY - RECORD RESULTS

"Nicole"
AMRAP in 20 Minutes:
400 Meter Run 
Max Pull-ups 


CLICK HERE to compare to 1.31.22
CLICK HERE to compare to 5.12.22

Quote: 
"Sometimes we are tested not to show our weaknesses but to discover our strengths."

9.12.2022

9.13.22



Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

"Jack" 
 AMRAP in 20 Minutes:
10 Push Press (75/115#)
10 Kettlebell Swings (35/53#)
10 Box Jumps (20/24")

Quote:
"Let everything happen to you, beauty and terror...Just keep going no feeling is final."
-Rainer Maria Rilke

9.11.2022

9.12.22



TEST DAY - RECORD RESULTS

40 Squat Clean and Jerks (125/185#)

CLICK HERE to compare to 1.17.22
CLICK HERE to compare to 5.25.22

 Quote:
"If fear is cultivated it will become stronger, if faith is cultivated it will achieve mastery" - John Paul Jones

9.10.2022

9.11.22



3 rounds for time: 
800/1,000-m row – 
After each round perform 2 double-unders for each stroke taken.

 Quote:
"Faith is the bird that feels the light when the dawn is still dark." - Rabindranath Tagore

9.09.2022

9.10.22



4 Rounds for time:
15 Handstand Push-ups
50 Double Unders
15 Dumbbell Bench Press (35/50#)
50 Double Unders

Cash out:
800 Meter Run

 Quote:
"It is amazing how complete is the delusion that beauty is to goodness." - Leo Tolstoy

9.08.2022

9.9.22



5 Rounds:
In a 4:00 window complete:
500 Meter Row
10 Burpees
Max Calories Air Bike
Rest 1:00

(record total calories for all 5 rounds)

Cash out:
3 Rounds:
:30 L-sit hold
:30 High plank hold
:30 Chin over bar hold
:30 Low Plank Hold

 Quote:
"I don't think of all the misery but of the beauty that still remains." - Anne Frank

9.07.2022

9.8.22



5 Rounds:
AMRAP in 3 Minutes:
3 Bar Muscle Ups
5 Dumbbell Hang Power Cleans (35/50#)
7 Box Jump Overs (20/24") 
(athletes can fully clear the box or jump on and over)
Rest 1:00 between rounds

(Record total rounds and reps)

Quote: 
"There's nothing wrong with dreaming big, just as long as you understand you need to put in hard work to make things happen. Also, it's key to have the right people around you to help and support you." —Annie Thorisdottir

9.06.2022

9.7.22



 TEST DAY - RECORD RESULTS
5 RM Deadlift 

Cash out:
MAX Calories Air Bike  or C2 Bike in 10 Minutes

CLICK HERE to compare to 1.19.22
CLICK HERE to compare to 5.11.22

Quote: 
"If they stand behind you, protect them. If they stand beside you, respect them. If they stand against you, defeat them." (Nordic Viking saying)

9.05.2022

9.6.22



Take 15 minutes to build to a heavy Front Squat 

then...

For time:
15-12-9-6 reps of:
Front Squat (125/185#) (from the floor)
Chest to Bar Pull-up
Toes to Bar

Quote: 
"The main reason I love this quote so much and why I find motivation from it is because no matter the situation, you can always try and turn it into a positive by learning and evolving from that experience. But it also reminds you that you're never alone even when times are tough." —Tia-Clair Toomey

9.04.2022

CLOSED for Labor Day

 

CrossFit King of Prussia will be CLOSED today September 5th for Labor Day, we will resume our normal hours on Tuesday September 6th. 

9.03.2022

9.4.22



For time: 
1000 Meter Row
100 Double Unders
1 Mile Run 
800 Meter Row
80 Double Unders
800 M Run 
400 M Row
40 Double Unders
400 M Row

(30 Minute Cap)


Community Notes:
We will be CLOSED for Labor Day on Monday September 5th.

Quote: 
Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful. – Herman Cain

9.02.2022

9.3.22



All for time:
50-35-25 reps of:
Wallballs (14/20 to 9/10 ft)
Russian Kettlebell Swings (53/70#)

Rest 5:00 

2 Rounds:
250 M Ski Erg
15 Power Clean (75/115#)
250 M Ski Erg
15 Push Press (75/115#)


Community Notes:
We will be CLOSED for Labor Day on Monday September 5th.

Quote: 
You learn more from failure than from successes. Don’t let it stop you. Failure builds character.

9.01.2022

9.2.22



For Time: 
10-8-6-4-2 Squat Snatch 
115/75-135/95-155/105-175/115-185/125 
20-40-60-80-100 Double Unders

CLICK HERE to compare to 7.26.18


Community Notes:
We will be CLOSED for Labor Day on Monday September 5th.

Quote: 
If you are not willing to risk the usual, you will have to settle for the ordinary. – Jim Rohn

Coach Spotlight - Ben Berry



 


How long have you been at CF KOP?


  • I joined CF KOP October 2019, a month after moving back home from DC. 


What made you want to get your Level 1 and start coaching?


  • Aimee asked if I had anything interest in coaching and I initially thought that was a terrible idea. My friends and family that I have known me for years know I do not want to be responsible for other people. But I talked to a few current members at CF KOP and they thought I’d make a good coach. Plus I needed a new challenge in life. I had already done most of the things I wanted to do in my career, so coaching (and coaching something that was still relatively new to me) was an exciting opportunity. 


What's your favorite thing about coaching?


  • I will pick several things:
  • There’s so many things. When Aimee is in my class and she yells “what was I thinking when I programmed this?!?!” Make me feel better that I’m not a as bad of an athlete as I thought haha. I thoroughly enjoy strength and lifting days. When there’s nothing but you and a barbell. When I can get into the details of different grip for deadlifts (double overhand, mix grip, or hook grip). When I see athletes hit PRs (which always happens in my class because athletes hit PRs when the coach is attractive). Seeing athletes get their first BMU, or HSPU, or other gymnastic movements. 



What do you admire about your fellow coaches?


  • it is very admirable how knowledgeable all the coaches are. That’s something I didn’t realize until I would drop into other gyms when I’d travel. There’s a proper general warmup, time for skill progressions and scaling options. I feel completely confident that someone could drop into a class and have a good time. I admire how Keith Bombar controls a room when coaching, while keeping it light with his self deprecating sense of humor. However Keith knows more about the human body than I know about myself. Last year I was talking to a member who raved about the endless information that Keith had in his head. 


How has coaching made an impact on your life?


  • Coaching at CF KOP has had a great impact on my life. I’ve made some friends, gotten to know several members on a deeper level outside of the gym and it’s been great. When I moved back from DC in 2019, most of my friends I grew up with had moved away and all of them had families. Which is great, I’m not complaining, it’s just our friendship has change and I’m happy for all of them. 90% of the friends I’ve made in the area since moving back are from CF KOP. 


8.31.2022

9.1.22



TEST DAY- RECORD RESULTS

"Baseline X 3"
500 Meter Row
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

CLICK HERE to compare to 1.3.22
CLICK HERE to compare to 5.16.22


Community Notes:
We will be CLOSED for Labor Day on Monday September 5th.

Quote: 
If I had eight hours to chop down a tree, I’d spend six hours sharpening my ax. – Abraham Lincoln

8.30.2022

8.31.22



5 Sets for max load:
3 Power Cleans + 6 Alternating Front Rack Lunges

Cash out:
4 Rounds for Max Reps:
1:00 Air Bike Calories
1:00 Dumbbell Box Step Overs (17"/20"- 35/50#)
Rest 1:00

Community Notes:
We will be CLOSED for Labor Day on Monday September 5th.

Quote: 
Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great. – Mark Twain

8.29.2022

8.30.22



AMRAP in 20 Minutes:
400 Meter Run
10 Rope Climbs (15ft)
-Work with a partner, run together, split the rope climbs as needed.

Community Notes:
We will be CLOSED for Labor Day on Monday September 5th.

Quote: 
Victory is sweetest when you’ve known defeat. – Malcolm S.


8.28.2022

8.29.22



Take 20 minutes to build to a HEAVY Back Squat then...

5 Rounds:
Within a 2:00 Minute Window:
5 HEAVY Back Squats (80% or above)
10/12 Calories Ski Erg
Rest 2:00

Quote: 
Patience, persistence and perspiration make an unbeatable combination for success. 
– Napoleon Hill

Congratulations to our 2022 King and Queen of Prussia


Jeff Paul and Erin Murphy- 2022 King and Queen of Prussia

The Court!
The Community!
Dan Corson- Spirit Award!!!