100 Double Unders....then

30/20/10 reps of:
GHD Sit-ups
Wallballs (14/20# to 9/10 ft)

....then 100 Double Unders

The freedom to do your best means nothing unless you are willing to do your best. 
- Colin Powell



Deadlift + Hang Clean + Front Squat

Cash out:
For max reps:
2:00 Deadlift
2:00 Hang Cleans
2:00 Front Squats
(use 50% of your 1 RM for the cash out)

If you can react the same way to winning and losing, that’s a big accomplishment. 
- Chris Evert



 3 Rounds for time of:
1000 Meter Row
800 Meter Run 
1000 Meter Ski

Don’t waste your energy trying to change opinions...Do your thing, and don’t care if they like it. 
- Tina Fey



 AMRAP in 18 Minutes:
2 Bar Muscle Ups
4 Parallette Handstand Push-ups (4"/7" deficit)
8 Kettlebell Swings (53/70#)

Trust yourself–you know more than you think you do.
- Benjamin Spock



AMRAP in 15 Minutes:
3 Wall Walks
12 Alternating Dumbbell Snatch (35/50#)
15 Box Jump Overs (20/24")

CLICK HERE to see the standards and score card.

If you're not in the arena also getting your ass kicked, I'm not interested in your feedback."
-Brene Brown



 Every 3:00 for 30 Minutes:
10/12 Calories Row
10/12 Calories Bike
35 Double Unders
(record split times for each interval, score is highest number)

Think you can and you can do it. Your thoughts are your life. - Lailah Gifty Akita



 2 Rounds for time of:
50 Medball Cleans (20/30#)
40 Dumbbell Snatch (35/50#)
30 Toes to Bar
20 Calories Ski Erg
10 Sandbag Cleans (100/150#)

We all have our limitations, but when we listen to our critics, we also have theirs. 
- Robert Breault



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)

Don’t be distracted by criticism. Remember–the only taste of success some people have is when they take a bite out of you. - Zig Ziglar  



 3 Rounds for time:
500 Meter Row 
21 Power Snatch (65/95#)
15 Handstand Push-ups
9 Chest to Bar Pull-ups

Courage is resistance to fear, mastery of fear, not absence of fear. -Mark Twain

CrossFit Games videos of CrossFit King of Prussia Athletes and the Flood

CLICK HERE to see a cool video with some of your favorite super stars of CrossFit King of Prussia. CrossFit made this video documenting the strength of the CrossFit community after the flood from Hurricane Ida. 

CLICK HERE to see what Ben has to say about the CrossFit Games OPEN 2022! Will he make it to the games or not?

CLICK HERE to see what Dana has to say about her health markers and how CrossFit helped her better her health and fitness. 

The Open and Spring CFKOP Events and Dates to Remember:

Thank you all for signing up for the 2022 NO BULL CrossFit  Games OPEN.  We drafted two teams this year; coach Taylor will head up the Black team and Coach Aimee the Red team. Get ready for some fun, friendly, intramural competition.


Open begins this week and lasts for 3 weeks. CrossFit announces the workout on Thursday afternoon, we will run that workout in ALL classes on Friday and in the evening we will host a FUN filled Friday night lights, come out to cheer for your fellow athletes, socialize and workout! We will start rolling heats from 4:30 PM on. All you need to do is à show up, sign up for a heat, warm up and a judge will guide you though your workout. Following the workout it is the athletes responsibility to log their score in games.crossfit.com, we will keep an in-house team spreadsheet and post it weekly with the results!

If you haven’t registered there is still time. Let us know if you need help!

If you chose not to register you can still complete the workouts on Friday at CFKOP! Non- members are also welcome!


Open Shirts/Tanks are $25 and should arrive later this week. 


Friday Night lights will run 2/25, 3/4 and 3/11.

On 3/11 we will have pizza and drinks to celebrate the culmination and successes, we hope you can all join us!


Sunday, March 13- 7:00 PM Flyers CrossFit night, comment if you want to join us! 

We need a headcount by 2/25.


March 18th in all Classes we will host the Maltz Challenge to honor Master Sergeant Michael Maltz, US AirForce PJ (Para-rescue) who was killed in a helicopter crash in the mountains of Afghanistan. This will be our 12th year hosting the Philadelphia DEA and their friends at 1 PM. Members and non-members are welcome to all classes!


March 19th and 20th  (we are hosting a CFL2)- Classes at the Lyons Den, 555 W. Beidler Rd, King of Prussia.   


Saturday March 26th Bring a Friend Day! Bring a friend or family member to try CrossFit King of Prussia for FREE at 9 AM!


Kids class will continue at 10:15 AM on 3/5, 3/12 and 3/26, 4/9, 4/16 and 4/23. $20 drop in, no experience necessary. Ages 6-12 years.


April 2nd and 3rd classes will be at the Lyons Den, 555 W Beidler Rd as we are hosting the SUPERTOTAL Event! There is still time to sign up and show your strength in the Snatch, Clean and Jerk, Back Squat, Deadlift and Bench Press.


April 30th and May 1st  (we are hosting a CF-L1)– Classes at the Lyons Den, 555 W. Beidler Rd, King of Prussia.



 On the Minute x 30 minutes:
1 Minute Max Calorie Row
1 Minute Max Burpees
 * score is the lowest row + lowest burpee rounds

“Success is stumbling from failure to failure with no loss of enthusiasm.” 
- Winston Churchill



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.


"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 

“The only real mistake is the one from which we learn nothing.” 
- Henry Ford




21-15-9 reps for time:
Thrusters (65/95#)

Rest 5:00 

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

“When you take risks you learn that there will be times when you succeed and there will be times when you fail, and both are equally important.” - Ellen DeGeneres



 Push Press + Push Jerk + Split Jerk

7 HEAVY sets for MAX load

Cash out:
AMRAP in 8 Minutes:
8 Shoulder to Overhead (60% of above complex)
16 Alternating Pistols

“Failure should be our teacher, not our undertaker. Failure is delay, not defeat. It is a temporary detour, not a dead end. Failure is something we can avoid only by saying nothing, doing nothing, and being nothing.” - Denis Waitley



 6 Rounds for time:
5 Hang Power Cleans
10 Weighted Barbell Lunge
(W:105/ M: 155#)

then, directly into...

4 Minutes of Handstand Walk for Max Meters

“Giving up is the only sure way to fail.” - Gena Showalter



 AMRAP in 10 Minutes:
Max Rope Climbs (15ft)

Rest 5:00 

AMRAP in 10 Minutes:
15 Kettlebell Swings (35/53#)
15 Box Jumps (24/30")
15/12 Calories Row

“Success is most often achieved by those who don't know that failure is inevitable.” 
- Coco Chanel



 AMRAP in 18 Minutes:
3 Wall Walks
6R/6L DB Overhead Squats (35/50#)
9 Burpees
12 GHD Sit-ups
24 Double Unders

"Don’t be afraid to do something you’re not qualified to do." 
 - Dan Carlin.



9 AM at the Lyons Den --> 555 W. Beidler Rd. KoP

5 Rounds for time of:
44 Box Step-ups
12 Push-ups
12 Air Squats 

(Wear a Weight vest 14/20#)

Community Notes:
Classes today at the Lyons Den 555 w Beidler Rd. King of Prussia. 

"Not everything that is faced can be changed, but nothing can be changed until it is faced." 
- James Baldwin



CLASSES AT THE LYONS DEN - 555 W. Beidler Rd. 

AMRAP in 20 Minutes:
60 Air Squats
50 Sit-ups
40 Dumbbell Hang Squat Cleans
30 V-ups
20 Bupees
10 Devils Press

"Any change, even a change for the better, is always accompanied by drawbacks and discomforts." 
- Arnold Bennett



 For time:
45 Deadlifts (185/275#)
45 Toes to Bar 

Partition as needed.

Community Notes:
ALL weekend classes will be held at the Lyons Den, 555 W. Beidler Rd. King of Prussia. 

Nothing is absolute. Everything changes, everything moves, everything revolves, everything flies and goes away. Frida Kahlo



5 x 2:00 rounds: 
20 DB Box Step-ups (35/50 lb) (20/24 in) 
Max reps of DB push presses
Rest 2:00 between rounds

Community Notes:
Don't forget to sign up for the OPEN at ...games.crossfit.com

Join Aimee and Colette TONIGHT  2/10 for the Bar Muscle Up Clinic -- $25. 

Classes this weekend 2/12 and 2/13 at the Lyons Den, 555 w Beidler Rd KoP.

"If we don’t change, we don’t grow. If we don’t grow, we aren’t really living." 
- Gail Sheehy



AMRAP in 20 Minutes:
250 M Row
15 Air Squats
10 Push-ups
5 Pull-ups
1 Power Clean (155/225#)

 Community Notes:
Join Aimee and Colette tomorrow 2/10 for a Bar Muscle Up Clinic at 5:30 PM, $25...members and non-members are all welcome, no matter of level and ability. 

"Change is the end result of all true learning." 
 Leo Buscaglia



 Back Squat 

Cash Out:
5 Rounds:
In a 2:00 minute window:
12/15 Calories Ski Erg
5 Back Squats (@80% of 3 RM)

Community Notes:
Don't forget to sign up for the OPEN at ...games.crossfit.com
Join Aimee and Colette on 2/10 for the Bar Muscle Up Clinic -- $25. 
Classes this weekend 2/12 and 2/13 at the Lyons Den, 555 w Beidler Rd KoP.

"People do not change, they are merely revealed." 
- Anne Enright



1 RM Snatch 

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

"Change is painful, but nothing is as painful as staying stuck somewhere you don’t belong." 
- Mandy Hale




3 Rounds for time of:
1,000 Meter Row
5 Rope Climbs (15ft)
1 Mile Run

 (Cap 45 minutes)

"Certain things, they should stay the way they are. You ought to be able to stick them in one of those big glass cases and just leave them alone." 
- J.D. Salinger, The Catcher in The Rye



4 Rounds for time of:
5 Parallette shoot throughs 
50 ft Hand Stand Walk
5 Strict Handstand Push-ups
10 Kipping Handstand Push-ups

"Change is the law of life. And those who look only to the past or present are certain to miss the future."  John F. Kennedy



 All for time:
500 Meter Row
GHD Sit-ups
Deadlift 155/225
Box Jumps 20/24"
500 M Row

"Change is inevitable. Growth is optional."
- John C. Maxwell




 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 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

“Champions keep playing until they get it right.” 
 – Billie Jean King



 5 Round for total reps/calories:
:40 work/:20 rest Ski Calories
:40 work/:20 rest Air Bike Calories
:40 work/:20 rest Row Calories
:40 work/:20 rest Double Unders
1:00 Rest

Community Notes:
Don't forget to sign up for the open at games.crossfit.com
We will do our intramural draft soon!

All great changes are preceded by chaos. 
- Deepak Chopra

February Member Spotlight



This month we'd love to Spotlight the sweet, the savvy and the slightly shy, Kathy Hain! Kathy set her sights on weight loss through diet and exercise and proudly accomplishing her goals.  If you've ever tried losing weight you can attest to how difficult it can be, that's why we love a good ol' success story! Check out what Kathy has to say about her journey.

Kathy, how long have you been training with us at CF KOP?
It has been a year training at CrossFit.

What led you to taking the steps to make this change?
What Aimee explained to me that working out is about 15% of weight loss and 85% of what goes into your mouth I decided to try my best to give up sugar (processed) being that sugar is in everything I purchase in the store I made it an effort to read every label and try my best to eat healthy. It has proved successful along with working out three times a week at CrossFit. 

What has been the most challenging part of your weight loss journey?
The most difficult part of my journey is that most things with sugar tastes so good. 

Do you have any advice for someone looking to lose weight? 
My advice for anyone else is if you have a trainer like Aimee Lyons do what she suggests and you will succeed in your goal! 

We love it and we love you Kathy! Keep up the great work. You're inspiring to us all!