6.28.2022

6.29.22



2 Rounds for time of:
15 Deadlifts (165/245#)
25 Wallballs (14/20 to 9/10ft)
50/65 Calories Row

Community Notes:
Weekend Classes - Saturday CrossFit 9 AM/ Sunday Cardio 9AM Sunday and Lifting 10 AM are at the Lyons Den (555 w. Beidler Rd, KoP)

Monday 4th of July - 10 AM FREE FRIENDS AND FAMILY workout at CrossFit KoP!

Quote: 
There are no secrets to success. It is the result of preparation, hard work, and learning from failure. – Colin Powell

6.27.2022

6.28.22



 TEST DAY - RECORD RESULTS

"Fran" 
21-15-9 reps for time:
Thrusters (65/95#)
Pull-ups

Rest 5:00 

Build to a HEAVY 10 RM Thruster
(record total load)

CLICK HERE to compare to 2.18.22

Quote: 
Success is no accident. It is hard work, perseverance, learning, studying, sacrifice and most of all, love of what you are doing or learning to do. – Pele

Free Friends and Family - 4th of July

 

Join us on the 4th of July at 10 am the box for a FREE FRIENDS and FAMILY team workout!

6.26.2022

6.27.22



Take 12 Minutes to build to a HEAVY Power Clean

then...

With a Partner (You go, I go style)
AMRAP in 18 Minutes
10/7 Calories Air Bike
10 Box Jumps (20/24")
5 Power Cleans (105/155#)

Quote: 
At the end of the day, you put all the work in, and eventually it’ll pay off. It could be in a year, it could be in 30 years. Eventually, your hard work will pay off. 
– Kevin Hart

6.25.2022

6.26.22



For time:
Run 800 Meters
Rest 1:00 Minute
Run 600 Meters
Rest 1:00 Minute
Run 400 Meters
Rest 1:00 Minute
Run 200 Meters
Rest 1:00 Minute
Run 100 Meters
Rest 1:00 Minute
Run 600 Meters
Rest 1:00 Minute
Run 400 Meters
Rest 1:00 Minute
Run 200 Meters
Rest 1:00 Minute
Run 100 Meters
Rest 1:00 Minute
Run 400 Meters
Rest 1:00 Minute
Run 200 Meters
Rest 1:00 Minute
Run 100 Meters

Quote: 
"It is better to fail in originality than to succeed in imitation." 
— Herman Melville

6.24.2022

6.25.22



4 Rounds (each for time):
5 Burpee Box Jump Overs (20/24")
10 Deadlifts (155/225#)
15 Chest to Bar Pull-ups
Rest 1:00 between rounds

Record time for each interval (round)

Quote: 
“Nature has given us all the pieces required to achieve exceptional wellness and health, but has left it to us to put these pieces together.”—Diane McLaren

6.23.2022

6.24.22



 TEST DAY - RECORD RESULTS
1 RM Snatch 

Cash out:
AMRAP in 7 Minutes:
3 Bar Muscle Ups 
10 Power Snatch (50% of 1 RM)

CLICK HERE to compare to 2.7.22

Quote: 
“It is only when we take chances, when our lives improve. The initial and the most difficult risk that we need to take is to become honest. —Walter Anderson

Upcoming Events this Summer



Fourth of July weekend - Classes at the Lyons Den (555 W. Beidler Rd.)

9 AM Saturday CrossFit
9 AM Sunday Cardio
10 AM Lifting Sunday with Coach Taylor

Monday July 4th- At CrossFit KoP

Join us for FREE friends and family TEAM workout at the BOX 10 AM Monday July 4th! (we may flip some tires!!)

CrossFit Kids:

CrossFit Kids Ages 5-12 Saturday 10:15 AM (7/9, 7/16, 7/23) - Summer Sessions continue with coach Megs! Stay tuned for the fall sessions!

CrossFit Teens Ages 13-17 Monday and Wednesday 6:30 PM with NEW coach Julia.

Events:

Find a team of four (MM/FF) (Rx/Scaled/Masters) and sign up for the Brawl in the Burbs Competition on 8/20!! If you don't want to workout, contact Coach Taylor to help volunteer. 

The 2022 King and Queen of Prussia- Saturday 9/17 - All CFKOP members are welcome, and should join us and compete, this is a great internal event for all levels and abilities. 

Seminar Weekends - Classes at the Lyons Den

July 2/3
August 13/14
September 24/25



6.22.2022

6.23.22



5 Rounds:
1:00 Minute Ski (calories)
:15 seconds - Rest
:30 seconds Ring Dips
:15 seconds - Rest

Rest 2:00 

5 Rounds:
1:00 Minute Air Bike (calories)
:15 seconds - Rest
:30 seconds Pull-ups
:15 seconds - Rest

Record total calories and reps

Quote: 
“When you give joy to other people, you get more joy in return. You should give a good thought to happiness that you can give out.”— Eleanor Roosevelt

6.21.2022

6.22.22



Front Squat 
2-2-2-2-2-2-2

Cash out:
1:00 Max Minute Double Unders
1:00 Rest 
1:00 Max Front Squat (33#/45#)
1:00 Rest
1:00 Max Minute Double Unders
1:00 Rest 
1:00 Max Push Press (33#/45#)
1:00 Rest
1:00 Max Minute Double Unders
1:00 Rest 
1:00 Max Thrusters (33#/45#)
1:00 Rest


Quote: 
“Stay away from those people who try to disparage your ambitions. Small minds will always do that, but great minds will give you a feeling that you can become great too.” — Mark Twain

6.20.2022

IT'S OFFICIAL





IT'S OFFICIAL! 
Lauren Taylor is going to the CrossFit Games. 

All of Lauren's hard work and tenacity has paid off; on a daily basis she works extra hard to battle her neuromuscular disease. 

As a community we are so excited to see her reach her goals over the next 7 weeks in preparation for the CrossFit Games. 

6.21.22



5 Rounds each for time:
Row 750 Meters
Rest 3:00

(record each row time)

Quote: 
“Learn as if you will live forever, live like you will die tomorrow.” 
— Mahatma Gandhi

6.19.2022

6.20.22





On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others. Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit. This workout is in honor of these soldiers.

TEST DAY - RECORD RESULTS

"Lumberjack 20" 
20 Deadlifts (185/275lbs) 
Run 400m 
20 KB swings (35/53#) 
Run 400m 
20 Overhead Squats (75/115lbs) 
Run 400m 
20 Burpees 
Run 400m 
20 Chest to Bar Pullups 
Run 400m 
20 Box jumps (20/24")
 Run 400m 
20 DB Hang Squat Cleans (25/45lbs) 
Run 400m 

CLICK HERE to compare to 2.19.22

Quote: 
“We cannot solve problems with the kind of thinking we employed when we came up with them.” — Albert Einstein

6.18.2022

6.19.22


HAPPY FATHERS DAY TO ALL THE CFKOP DADS OUT THERE!!!

 For Time:
2000 Meter Row
150 Double Unders
1 Mile Run
150 Double Unders
2000 Meter Row

Time cap 40:00

Quote:
“The secret of change is to focus all of your energy not on fighting the old, but on building the new”
 -Socrates

6.17.2022

6.18.22


'Eva'
5 Rounds for time of:
800 Meter Run
30 Kettlebell Swings (53/70#)
30 Pull-ups

Quote:
“Education is the most powerful weapon which you can use to change the world.” -Nelson Mandela

6.16.2022

6.17.22


AMRAP in 18:
5 Wall Walks
15 Calorie Row
20 GHD Sit-ups
100 M Farmers Carry (35/50#)

Quote:
“Not everything that is faced can be changed, but nothing can be changed until it is faced.” -James Baldwin

6.15.2022

6.16.22


4 Rounds or time of:
21 Wallballs (20/30# to 9/10ft)
15 Chest to Bar
9 Box Jumps (24/30#)

Cash out:
For 5 Minutes:
Accumulate a combination L-sit and Low Plank hold

Quote:
“To improve is to change; to be perfect is to change often.” -Winston Churchill

6.14.2022

6.15.22


 10 Rounds for time of:
5 Deadlifts (205/315#)
100 Meter Run

Quote: 
'The greatest discovery of all time is that a person can change his future by merely changing his attitude' 
-Oprah Winfrey

NEW CLASS ALERT



Beginning this Sunday 6/19 we will be offering a weightlifting class for those who love weights! This class will occur on the regular Sunday schedule at 10:15 AM and will last one hour in duration. Taylor will be coaching this class to better your technique to lift BIG weights! Counts as a class with the current monthly membership rates, drop ins are welcome $25 per person.

6.13.2022

6.14.22


 AMRAP in 20 Minutes:
2 Ring Muscle Ups
4 Handstand Push-ups
8 Dumbbell Thrusters (35/50#)

Quote:
"The greatness of a community is most accurately measured by the compassionate actions of its members." – Coretta Scott King

6.12.2022

6.13.22



 TEST DAY- RECORD RESULTS


"Gwen" 
 Clean and Jerk 
15-12-9 reps 

 Touch and go at floor only. 
Even a re-grip off the floor is a foul. 
No dumping. Use same load for each set. 
Rest as needed between sets.

Score will be total load used.

CLICK HERE to compare to 2.3.22
CLICK HERE to compare to 2019 results


Cash out:
3 Rounds for skill...
1:00 Sandbag carry
1:00 Sandbag ground to Over the Shoulder
1:00 Toe to Bar

Quote:
“I alone cannot change the world, but I can cast a stone across the waters to create many ripples.” 
– Mother Teresa

6.11.2022

6.12.22


15 Rounds for time of:
10 Calorie Bike
10 Calorie Row
15 Burpees

Quote:
“Act as if what you do makes a difference. It does.” —William James

6.10.2022

6.11.22


AMRAP in 25 Minutes:
30 Box Jumps (20/24")
30 WallBalls (20/30# to 9/10 ft target)
30 Burpees
30 Calories Ski
30 Push-ups
30 Calories Row

Quote: 
“It is when we are most lost that we sometimes find our truest friends.” —Brothers Grimm

6.09.2022

6.10.22


Squat Clean 
3-3-3-3-3
(touch and go)

Cash out:
AMRAP  in 8 Minutes:
2...4...6...8...etc... reps of:
Squat Cleans @ 60 % of 3 RM
Ring Dips

Quote: 
 “Life isn’t finding shelter in the storm. It’s about learning to dance in the rain.”
―Sherrilyn Kenyon

6.08.2022

6.9.22


AMRAP in 20 Minutes:
Overhead Walking Lunge 25 ft (65/95#)
20 Toes to Bar
50 Double Unders
Front Rack Walking Lunge 25ft (65/95#)
20 Knees to Elbows
50 Double Unders

Quote: 
“Everything that’s broken was beautiful at one time. And our mistakes make us better people.” 
—Jamie Hoang

6.07.2022

6.8.22


For time:
9 Bar-facing Burpees
9 Overhead Squats (95/135#)
12 Bar-facing Burpees
12 Hang Squat Snatch (95/135#)
15 Bar-facing Burpees
15 Thrusters (95/135#)
 
Quote: 
“Just because someone stumbles and loses their path, doesn’t mean they’re lost forever.” –Professor X

6.06.2022

6.7.22



2 Rounds for time of:
400M Run 
30 Handstand Push-ups
500 M Row
30 Dumbbell Power Snatch (35/50#)

Quote: 
“Believe you can and you’re halfway there.” —Theodore Roosevelt

6.05.2022

6.6.22



 TEST DAY - RECORD RESULTS
1 RM Back Squat

Cash out #1:
As many reps as possible in 1 Minute:
 Max Back Squats at 50% of your 1 RM

Cash out #2
Reverse Tabata L-sit hold
(:10 work/:20 rest)

CLICK HERE to compare to 2.22.22

Quote: 
“If you restore balance in your own self, you will be contributing immensely to the healing of the world.” — Deepak Chopra

6.04.2022

6.5.22


CARDIO SUNDAY

All for time:
21-15-9 reps of:
Burpees
Air Squats
Sit-ups

Rest 2:00

30-15 reps of:
Burpees
Air Squats
Sit-ups

Rest 2:00

45 reps of:
Burpees
Air Squats
Sit-ups


Community Notes:
Class TODAY,  Sunday 6/5 9 AM classes will be held at the Lyons Den, 555 w. Beidler Rd, King of Prussia!

Quote: 
“The key to finding a happy balance in modern life is simplicity.” 
 — Sogyal Rinpoche

6.03.2022

6.4.22


5 Rounds for time of:
40 Double Unders
30 Box Step ups (20/24") with KB (35/53#)
20 Kettlebell Swings (35/53#)

Community Notes:
CrossFit King of Prussia is hosting a Level 2 CrossFit Training Seminar this weekend, therefore... 

Today,  Saturday, 6/4  9 AM and tomorrows Sunday 6/5  9 AM classes will be held at the Lyons Den, 555 w. Beidler Rd, King of Prussia!

Quote: 
The cave you fear to enter holds the treasure you seek. —Joseph Campbell

6.02.2022

6.3.22


For time:
500 Meter Row
30 Bench Press (95/135#)
1000 Meter Row 
20 Bench Press (95/135#)
2000 Meter Row
10 Bench Press (95/135#)

Community Notes:
CrossFit King of Prussia is hosting a Level 2 CrossFit Training Seminar this weekend, therefore... the Saturday, 6/4  9 AM and Sunday 6/5  9 AM classes will be held at the Lyons Den, 555 w. Beidler Rd, King of Prussia!
(7 AM comp class will be held at CFKOP, there will be NO CFKids class Saturday )

Quote: 
“A balance of giving and receiving is essential to keeping your energy, mood and motivation at a consistently high level.” — Doreen Virtue

6.01.2022

6.2.22


Take 15 Minutes to....
Build to a HEAVY Hang Power Snatch 

then....

AMRAP in 12 Minutes:
3,6,9,12...etc.
Toes to Bar
Hang Power Snatch (75/115#)
Calorie Air Bike

* Continue adding 3 reps each round until time expires

Community Notes:
CrossFit King of Prussia is hosting a Level 2 CrossFit Training Seminar this weekend, therefore... the Saturday, 6/4  9 AM and Sunday 6/5  9 AM classes will be held at the Lyons Den, 555 w. Beidler Rd, King of Prussia!

Quote: 
“Work is a rubber ball. If you drop it, it will bounce back. The other four balls – family, health, friends, integrity – are made of glass. If you drop one of these, it will be irrevocably scuffed, nicked, perhaps even shattered.” — Gary W. Keller

5.31.2022

6.1.22


AMRAP in 18 Minutes:
10 Sandbag cleans (100#/150#)
20 GHD Sit-ups
50 ft Handstand Walk 
10 Sandbag cleans (100#/150#)
20 Ab-mat Sit-ups
50 ft Handstand Walk 

Quote: 
“Throughout the infinite, the forces are in a perfect balance, and hence the energy of a single thought may determine the motion of a universe.” — Nikola Tesla

Athlete Spotlight



Congrats and Farewell to our friend, and June's Member Spotlight, Kyle Jaulich! We Chose Kye as our spotlight for many reasons, some of which include, his sparkling personality, his kindness to others, his unique story behind CPRS, the Navy and Fitness, and his commitment to his health and wellness. We are proud to know you Kyle! Read what Kyle has to say below. 

We know you've been through a lot with CRPS, for those who don't know, would you like to share a little bit about that with us? 
I had a small injury in October of 2016 that necessitated a very minor surgery in January of 2017 while at the Naval Academy. I came out of that surgery with an incurable brain disease known as Complex Regional Pain Syndrome (CRPS). The disease was caused by the surgery itself, simply the shock on my system. That started about two years of intensive in and outpatient treatment all over the world trying to get my condition under control. Characterized primarily by brutal, unrelenting pain, I’ve know relearned to walk multiple times and deal with the pain day to day. It’s been a little over 5 years now, and the condition will continue to progress from my leg throughout my body as time goes on. 

You have a pretty interesting occupation, what led you down that path and what do you love about your job? 
 I joined the Navy highly motivated to join the explosive ordnance disposal community, but CRPS had different plans for me. After spending so long in the hospital as a patient, I originally wanted to become a doctor when I came back to school. However when taking prerequisites, I realized I hated biology and loved chemistry. Right before COVID hit I became an EMT, and it was there that I was really l found a passion for infection control and thought about chemical applications career wise. Now, I’m pursuing my PhD in organic chemistry with a focus on next generation antibiotics and psychedelics for TBIs and other brain injuries. I love the variety of challenges in lab I see daily and the continued goal to continue service to the greater good, just in a much different capacity than I set out for. 

We really admire your dedication to fitness, how has CPRS impacted fitness in mind and body? 
For the longest time I considered myself an athlete first, and CRPS forced me to redefine myself as a person, not just an athlete. Initially, my recovery was primal in nature. It was my body against my brain, and I had to prove to myself through brute force and a lot of hard work I was still capable of things like wearing socks and walking. That gradually grew to getting back in the gym, swimming, and lifting. It’s been a battle like nothing I’ve ever faced, and something I’ll fight for the rest of my life. But it’s given me a hell of an appreciation to be able to get into the gym every day and push my limits, both mentally and physically. 

 We're super sad that you are leaving us shortly, what new journey will you be on, to where, for what new exciting thing? 
 I’m headed down to Nashville after semis in the first week of June! I start my doctorate research in July at Vanderbilt with an overall goal of getting my PhD and working in the pharmaceutical industry in a drug development and design lab. Ideally, I’d love to continue my work on antibiotics and maybe someday start my own pharma company dedicated to researching rare and challenging conditions.

5.30.2022

5.31.22



For time:
1000 Meter Row
then...
21-15-9 
Deadlift (155/225#)
Box Jump 20/24"
then...
1000 Meter Row

Quote: 
“Life is about balance. Be kind, but don’t let people abuse you. Trust, but don’t be deceived. Be content, but never stop improving yourself.” — Zig Ziglar

5.29.2022

5.30.22

 


Join us TODAY, Memorial Day, Monday May 30th at 10:00 AM at the BOX!! 
 We will honor Lt. Michael Murphy and commemorate all who died while serving this country. There will be a picnic and social to follow AT THE LYONS DEN 11:30 at 555 W Beidler Rd, KoP; burgers, dogs and drinks provided, bring a snack or dish to share. This will also be a fun farewell for Kyle as he moves to Tennessee!


In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From there on it was referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. 

 Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. 

 Rx for the full WOD will require the weight vest (10# ladies and 20# gentlemen). 

 "Murph" 
For time: 
1 mile Run 
100 Pull-ups 
200 Push-ups 
300 Squats 
1 mile Run 
 (10#/20# vest) 

 An appropriate scale for this WOD would be ("1/2 Murph"): 
800M Run 
50 Pull-ups 
100 Push-ups 
150 Squats 
800 Meter Run

 Partner "Murph" is also an option: 
Two athletes complete the work together one person working at a time except on the runs. 
Both athletes will run an 800 together in the beginning and in the end (timer ends as the last person crosses the doorway). 

Quote:
"There is nothing nobler than risking your life for your country." 


5.28.2022

5.29.22

EMOM for 35 Minutes:
Minute 1: 10/12 Calories Ski
Minute 2: 12 Box Jumps (20/24")
Minute 3: 10/12 Calorie Row
Minute 4: 15 Kettlebell Swings  (35/53#)
Minute 5: Rest

Community Notes
Join us tomorrow for MURPH- 10 AM at the Box!!!



Quote: 
Change your thoughts and you change your world. 
-Norman Vincent Peale

5.27.2022

5.28.22

Five rounds for time of: 
9 Deadlifts (95/135#)
6 Hang Power Snatch (95/135#)
 3 Overhead Squats (95/135#)
400 Meter Run 

 Community Notes:
Join us MONDAY 5/30 for MURPH- 10 AM at the Box!!!

Quote: 
When the winds of change blow, some people build walls and others build windmills. 
-Chinese proverb

5.26.2022

5.27.22


4 rounds of:
 Tabata row, bike, ski erg, jump rope, or any other monostructural exercise. 

 Choose one, or mix and match. 

Rest 5 minutes between rounds. 

 The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Record total score for each Tabata.

Quote: 
Nothing happens unless something is moved. 
-Albert Einstein

5.25.2022

5.26.22


AMRAP in 20 Minutes:
50 Alternating Dumbbell Snatch (35/50#)
40 Single Arm Dumbbell Hang Clean and Jerks (35/50#)
(alternate every 5) 
30 Dumbbell Thrusters (35/50#)
20 Single Arm Dumbbell OHS (35/50#)
10 Devils Press (35/50#) 
 
Quote: 
"Progress is impossible without change, and those who cannot change their minds cannot change anything." 
-George Bernard Shaw

5.24.2022

5.25.22


TEST DAY - RECORD RESULTS

40 Squat Clean and Jerks (125/185#)

CLICK HERE to compare results to 1.17.22

Quote: 
Nothing is so painful to the human mind as a great and sudden change. 
-Mary Wollstonecraft Shelley

5.23.2022

5.24.22


For time:
30 Pullups
60 Burpees
200 Double Unders
400 Meter Farmers Carry (35/50# DB)
30 Chest to Bar Pull-ups

Quote: 
"If I am an advocate for anything, it is to move. As far as you can, as much as you can. Across the ocean, or simply across the river."
-Anthony Bourdain

5.22.2022

5.23.22


All for time:
21-15-9 reps of:
Thrusters (65/95#)
Russian Kettlebell Swings (53/70#)

Rest 5:00

21-15-9 reps of:
Hang Power Clean (105/155#)
Calories Air Bike 

Community Notes:

 

Join us in welcoming Ernesto from Movement 4 Wellness 

Movement for Wellness = Physical Therapy Done Right 

"They help active adults, lifters, and athletes resolve pain and help them get back to the workouts and sports they enjoy without medication, surgery, or stopping the activities they love."

Ernesto Mendez will be joining the CFKOP on a bi-weekly (as needed) basis; Some of you may have met him a few weeks ago at the box or at Super Total. His next time at CFKOP will be on Tuesday 5/24 starting at 2:00 PM.

CLICK HERE to check out his website or use the QR Code to sign up today. 
 Email for more information =  info@movementwellness.com 

Quote:
When we are no longer able to change a situation, we are challenged to change ourselves. 
-Viktor Frankl

5.21.2022

5.22.22


For time:
5 K Row
*Every 3:00 complete 40 Double Unders*

Quote: 
In any given moment we have two options: to step forward into growth or step back into safety. 
-Abraham Maslow

5.20.2022

5.21.22


5 Rounds with a Partner:
800 M Run
50 Push-ups
5 Rope Climbs 
("your choice" legless to 15' or 20' with legs)

Coaches Notes:
Partners will run together, split the other work as needed. 

Quote: 
Change the way you look at things and the things you look at change. 
-Wayne Dyer