4.1.22

5 Rounds for time of:

12 Clean and Jerks (105/155#)

12 Deficit Handstand Push-ups (2"/3.5")

Community Notes:

We are hosting the 'Supertotal' at the gym on 

April 2nd/3rd, therefore weekend classes will be at the Lyons Den, 555 w. Beidler Rd, King of Prussia. (9 AM Saturday/ 9 AM Sunday) - No Comp Class, No Kids Class. 

Quote: 

Without labor, nothing prospers. ~ Sophocles, philosopher

3.31.22

For time: 

50 wall-ball shots 

50 pull-ups 

35 wall-ball shots 

35 chest to bar pull-ups

20 wall-ball shots 

20 strict pull-ups

 Men: 20-lb. ball to 10 ft. 

Women: 14-lb. ball to 9 ft.

Community Notes:

We are hosting the 'Supertotal' at the gym on 

April 2nd/3rd, therefore weekend classes will be at the Lyons Den, 555 w. Beidler Rd, King of Prussia. (9 AM Saturday/ 9 AM Sunday) - No Comp Class, No Kids Class. 

Quote: 

Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer fear, do not sit home and think about it. Go out and get busy. 

~ Dale Carnegie, American business icon

3.30.22

3 Rounds for time of:

30 Cals Air Bike

20 Burpees 

10 Power Snatch (95/135#)

Community Notes:

We are hosting the 'Supertotal' at the gym on 

April 2nd/3rd, therefore weekend classes will be at the Lyons Den, 555 w. Beidler Rd, King of Prussia. (9 AM Saturday/ 9 AM Sunday) - No Comp Class, No Kids Class. 

Quote: 

Men die of boredom, psychological conflict and disease. They do not die of hard work. 

~ David Ogilvy, advertising business tycoon

3.29.22

Deadlift 1-10-1-20-1-30 reps: 

Do a heavy single, then pick a load you can lift 10 times, then another single, then a 20 rep load, one more single, then a 30 rep load. Score is the cumulative load on all 6 barbell lifts

TEST DAY Cash out: 

For time:

1 K ski Erg

Quote: 

Hard work beats talent if talent doesn’t work hard. 

~ Tim Notke, basketball coach

3.28.22

For time:

18/25-cal. row 

20 GHD sit-ups 

5 ring muscle-ups 

18/25-cal. row 

20 toes-to-bars 

5 ring muscle-ups 

18/25-cal. row 

20 single-leg squats 

5 ring muscle-ups 

18/25-cal. row 

20 walking lunges 

5 ring muscle-ups

Quote: 

A dream does not become reality through magic; it takes sweat, determination, and hard work. 

~ Colin Powell, former U.S. Defense Secretary

3.27.22

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

TEST DAY - RECORD RESULTS

"Jerry"

For time:

1 Mile Run 

2000 Meter Row

1 Mile Run 

Quote: 

 “The difference between ordinary and extraordinary is that little extra.” ― Jimmy Johnson

3.26.22

BRING A FRIEND FOR FREE TODAY - 9 AM!!

AMRAP in 15 Minutes:

200 Meter Run

100 Meter Farmers Carry 

20 Dumbbell Front Squat (35/50#)

* Use the same Dumbbells for the Farmers Carry as you did for the Front Squat.

Quote: 

“Look at a day when you are supremely satisfied at the end. It's not a day when you lounge around doing nothing; it's a day you've had everything to do and you've done it.” ― Margaret Thatcher

3.25.22

AMRAP in 10 Minutes:

10 Calories Ski Erg

20 Slamballs (20/30#)

rest 5:00

AMRAP in 10 Minutes:

5 Sandbag (ground to over the shoulder) Cleans (100/150#)

10 Calories Air Bike

Community Notes:

Join us on Saturday at 9:00 AM and BRING A FRIEND for FREE!!!

Quote: 

“Be ashamed to die until you have won some victory for humanity.” ― Horace Mann

3.24.22

TEST DAY - RECORD RESULTS

"Elizabeth"

21-15-9 

Squat Cleans (95/135#)

Ring Dips

Cash out:

Strict Chest to Bar 

5-5-5-5-5

Quote: 

“It is amazing what you can accomplish if you do not care who gets the credit.” ― Harry S. Truman

3.23.22

5 Rounds for time of:

2 Rope Climbs (20 ft)

20 Alternating Dumbbell Snatch  (50/70#)

Quote: 

 “So early in my life, I had learned that if you want something, you had better make some noise.”

 ― Malcolm X

3.22.22

For time:

9 Bar Muscle Ups

21 Push Jerks (95/135#)

7 Bar Muscle Ups

15 Push Jerks (95/135#)

5 Bar Muscle Ups

9 Push Jerks (95/135#)

rest 5:00 

Take 10 minutes to build to a HEAVY 1 RM Push Jerk

Quote: 

“If you were born without wings, do nothing to prevent them from growing.” ― Coco Chanel

3.21.22

Back Squat 

3-3-3-3-3

Cash out:

AMRAP in 7 Minutes:

15 Front Rack Barbell Lunges (65/95#)

30 Double Unders

Quote:

 “To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment.” ― Ralph Waldo Emerson

Welcome MAK to our Coaching Staff

 

We welcome MaKayla to our coaching team!

I grew up in Maine in a very large and athletic family. I, as well as my siblings, were involved in everything and anything “sport”, but eventually I chose just field hockey, basketball and softball. I was fortunate enough to get the opportunity to play Division I field hockey at Bryant University and loved every part of it. 

I was never the "best" athlete on my teams. I was never the fastest, I wasn't the athlete out breaking many records - I was probably the strongest, but in field hockey that didn't really mean too much.... but something I was good at and that I loved doing was helping, teaching and coaching. I could break down a skill so my teammates or little ones that I would coach could understand, I was good at managing groups, and I enjoyed creating drills and practice plans. Throughout college I started to do more and more of it and upon graduating with my undergrad in psychology I went and started my field hockey collegiate coaching career while getting my Masters in Education. It was not something I thought I would be doing full-time, but I caught the coaching bug and what I thought was just a way for me to give back to the sport, it ended up being my full time career. I coached collegiately for almost 10 years - going up the ranks as an assistant coach and eventually leading to a head coaching position here in Philadelphia at La Salle University. 

My CrossFit journey started when I was coaching up in Boston. I was one of those post-college athletes that struggled figuring out who I was without my sport. I found myself walking into many globo gyms and just walking around. I was very much not productive, missed being coached and missed working out with other people! I saw a facebook ad inviting people to participate in an on ramp program for CrossFit. I had NO idea what it was, but it looked like fun. I immediately fell in love. My competitive drive came back and here I am 5 years later!  

In 2021, after receiving my MBA, I left my collegiate coaching career to work in the corporate world! My new-to-me career checks off a lot of my personal and professional goals, but the helping, teaching, and coaching part of my life I missed greatly. Aimee asked if I was interested in getting my CF-L1 and here we are! 

CrossFit has given me the space to challenge and better myself daily, and the opportunity to not lose my lifelong identity of being an ATHLETE, and for that I am extremely grateful. My hope is that anyone else who comes to CrossFit KOP feels they belong, they are challenged, and that they are bettering themselves one workout at a time.

3.20.22

TODAY'S 9 AM CLASS will be at the Lyons Den, 555 w. Beidler Rd, King of Prussia

In Teams of 2 "You go, I go" format:

For time:

500 Double Unders

400 Air Squats

300 Sit-ups

200 Lunges 

100 Burpees

 Community Notes:

TODAY'S 9 AM CLASS will be at the Lyons Den, 555 w. Beidler Rd, King of Prussia.  

Quote:

.“It is what we know already that often prevents us from learning.”  — Claude Bernard.

3.19.22

For time, with a partner: 

30 synchro deadlifts (125/185 lb) 

30 synchro bar-facing burpees 

500-m run 

20 synchro deadlifts 

20 synchro bar-facing burpees 

500-m run 

10 synchro deadlifts 

10 synchro bar-facing burpees 

500-m run

Community Notes:

TODAY'S 9 AM CLASS will be at the Lyons Den, 555 w. Beidler Rd, King of Prussia.  

- No Comp Class, No Kids Class. 

Quote:

“The beautiful thing about learning is nobody can take it away from you.” -B.B. King.

OPEN 2022

    

    CrossFit KoPers!!! 

Thank you all for your participation in the 2022 OPEN; while only 3 weeks in length, it was a perfect amount of workouts to be able to throw down, have some fun, banter among athletes, test our fitness and spend a little extra time with the best community and friends!

But, at the end of three weeks there can only be one winner!!! And yes, it was tight race for sure, but the RED team pulled it out in the final week...AND WON! Congrats RED TEAM! CLICK HERE to see the spreadsheet.

Congratulations to the athletes who are moving on to the next level. The next level is done within the walls of the gym at CFKOP.

Individual Quarterfinals (March 24-27)

Women

Elizabeth Gaspari 

Erin Murphy

Megan O’Neal 

Hannah McGee

Aimee Lyons

Pam Gargano Gulotta

Men

Sean Finlay

Masters quarterfinals (April 21-24)

40-44 women

Aimee Lyons

Pam Gargano Gulotta

40-44 Men

Carl Beigler

45-49 women

Dana Hazard

65+ men and women

Gordy Jamieson

Terry Jamieson

Adaptive quarterfinals - June 2nd

Men Neuromuscular

Kyle Jaunich

3.18.22

Maltz Challenge:

 · 400 meter run

· 50 pull ups

· 200m fireman's carry or 200 meter farmer's walk with 35/50# dumbbells or KB

· 50 dips

· 100 push ups

· 50 knees to elbows

· 100 sit-ups

· 400 meter run 

 or 

  1/2 Maltz

· 400 meter run

· 25 pull ups

200m fireman's carry or 200 meter farmer's walk with 35/50# dumbbells or KB

· 25 dips

· 50 push ups

· 25 knees to elbows

· 50 sit-ups

· 400 meter run or 

 On March 23, 2003, Master Sergeant Michael Maltz, a U.S. Air Force PJ (Para-rescue) was killed in action in a helicopter crash along with 5 of his brother PJ's while attempting a rescue mission of injured/sick children in the mountains of Afghanistan. MSGT Maltz is the late brother of Derrick Maltz, Special Agent in Charge of SOD. According to those who were close to him, MSGT Maltz possessed an enormous amount of strength and stamina. Bearing this in mind, a workout was specifically developed that would be particularly challenging in honor of him. The Annual MALTZ CHALLENGE is being held today by DEA Offices around the world in honor of MSGT Maltz and others who have given the ultimate sacrifice for our country, we at CrossFit King of Prussia will honor Master Sergeant Michael Maltz by completing this WOD in his honor. Bearing this in mind, this workout was specifically developed that would be particularly challenging in honor of him.

 The Annual MALTZ CHALLENGE is being held today by DEA Offices around the world in honor of MSGT Maltz and others who have given the ultimate sacrifice for our country, we at CrossFit King of Prussia will honor Master Sergeant Michael Maltz by completing this WOD in his honor. Bearing this in mind, this workout was specifically developed that would be particularly challenging in honor of him.

 Community Notes:

Today the MALTZ CHALLENGE will be a FREE workout open to any and all Military, Police and Law Enforcement officers.

We are hosting a CrossFit Level 2 at the gym on March 19th/20th, therefore weekend classes will be at the Lyons Den, 555 w. Beidler Rd, King of Prussia. (9 AM Saturday/ 9 AM Sunday) - No Comp Class, No Kids Class. 

Quote:

“Leadership and learning are indispensable to each other.” – John F. Kennedy.

3.17.22

HAPPY ST. PATRICKS DAY! 

2 Rounds for time of: 

50 Thrusters (33/45#)

100 Double Unders

800/1,000-m row

 Community Notes:

Join us in all classes on Friday 3/18 for the Maltz Challenge.

CLICK HERE to read more about it.

THE MALTZ CHALLENGE will be a FREE workout open to any and all Military, Police and Law Enforcement officers.

We are hosting a CrossFit Level 2 at the gym on March 19th/20th, therefore weekend classes will be at the Lyons Den, 555 w. Beidler Rd, King of Prussia. (9 AM Saturday/ 9 AM Sunday) - No Comp Class, No Kids Class. 

Quote:

“Change is the end result of all true learning.” ― Leo Buscaglia.

3.16.22

TEST DAY- RECORD RESULTS

15 RM Overhead Squat

Cash out:

For time:

30 GHD Sit-ups

30 Overhead Squats @ 70% of 15 RM

30 Toes to Bar

 Community Notes:

Join us in all classes on Friday 3/18 for the Maltz Challenge.

CLICK HERE to read more about it.

THE MALTZ CHALLENGE will be a FREE workout open to any and all Military, Police and Law Enforcement officers.

We are hosting a CrossFit Level 2 at the gym on March 19th/20th, therefore weekend classes will be at the Lyons Den, 555 w. Beidler Rd, King of Prussia. (9 AM Saturday/ 9 AM Sunday) - No Comp Class, No Kids Class. 

Quote:

We dissect failure a lot more than we dissect success. 

-Matthew McConaughey

3.15.22

AMRAP 21 Minutes: 

 400/200/100-m run 

Max-rep strict pull-ups 

-Each time you break a set of pull-ups, complete a run-

From 0:00-7:00 run 400s

From 7:00-14:00 run 200s

From 14:00-21:00 run 100s

 Community Notes:

Join us in all classes on Friday 3/18 for the Maltz Challenge.

CLICK HERE to read more about it.

THE MALTZ CHALLENGE will be a FREE workout open to any and all Military, Police and Law Enforcement officers.

We are hosting a CrossFit Level 2 at the gym on March 19th/20th, therefore weekend classes will be at the Lyons Den, 555 w. Beidler Rd, King of Prussia. (9 AM Saturday/ 9 AM Sunday) - No Comp Class, No Kids Class. 

Quote: 

Success is not final, failure is not fatal: it is the courage to continue that counts. 

- Winston Churchill

3.14.22

Four -3:00 minute rounds of:

12/15 Calories Row

10 Hang Power Cleans (125/185#)

Max Wallballs (14/20# to 9/10 ft)

Rest 2:00 between rounds

Score is the total number of wall balls in all 4 rounds.

Community Notes:

Join us in all classes on Friday 3/18 for the Maltz Challenge.

CLICK HERE to read more about it.

THE MALTZ CHALLENGE will be a FREE workout open to any and all Military, Police and Law Enforcement officers.

We are hosting a CrossFit Level 2 at the gym on March 19th/20th, therefore weekend classes will be at the Lyons Den, 555 w. Beidler Rd, King of Prussia. (9 AM Saturday/ 9 AM Sunday) - No Comp Class, No Kids Class. 

Quote: 

Life is a series of commas, not periods. -Matthew McConaughey

CrossFit Level 2

 

• We are hosting a CrossFit Level 2 Certificate Course at CrossFit KoP on March 19-20 and June 04-05, 2022 
• Sign up at CrossFit

3.13.22

AMRAP in 25 Minutes:

20 Push-ups

30 Sit-up

40 Calories Row

Quote: 

The key to success is to focus our conscious mind on things we desire, not things we fear.

3.12.22

Complete 10 1-minute rounds of: 

25 Air squats 

Max reps of clean and jerks 

 Rest 2 minutes between rounds. 

 Men: 155 lb. 

Women: 105 lb.

CLICK HERE to compare to 3.12.20 

(the day before the world shut down)

Quote: 

Discipline is doing what needs to be done, even if you don’t want to.

3.11.22

WORKOUT 22.3 

For time: 

21 pull-ups 

42 double-unders 

21 thrusters (weight 1) 

18 chest-to-bar pull-ups 

36 double-unders 

18 thrusters (weight 2) 

15 bar muscle-ups 

30 double-unders 

15 thrusters (weight 3) 

♀ 65 lb, then 75 lb, then 85 lb 

♂ 95 lb, then 115 lb, then 135 lb 

Time cap: 12 minutes

Click here for the score card and standards.

Quote: 

Never stop doing great just because someone doesn’t give you credit.

3.10.22

AMRAP in 20 Minutes:

1 Rope Climb 20 ft

10/15 Calories Row 

10/15 Calories Bike 

10/15 Calories Ski

Quote: 

Stop being afraid of what could go wrong and think of what could go right.

3.9.22

AMRAP in 8 Minutes:

3...6...9...12..15...etc reps of:

Toes to Bar

Box Jump (30/34")

Rest 4:00 Minutes

AMRAP in 8 Minutes:

3...6...9..12...15...etc reps of:

Ski Erg Calories

Kettlebell Swings (53/70#)

Quote: 

Remember that life’s greatest lessons are usually learned from worst times and from the worst mistakes.

3.8.22

TEST DAY - RECORD RESULTS

1 RM Clean and Jerk

then....

"Annie"

50-40-30-20-10

Double Unders

Sit-ups

Quote: 

The man who has confidence in himself gains the confidence of others.

3.7.22

For time:

5-10-15-10-5

Thrusters (95/135#)

Chest to Bar Pull-ups

(Every 2:00 including the start of the workout complete 7/10 Calories Air Bike)

Quote: 

What you get by achieving your goals is not as important as what you become by achieving your goals. 

-Henry David Thoreau

3.6.22

4 Rounds - Each for time:

15/20 Calories Row

10 Burpees over the Rower

50 Double Unders

10 Burpees over the Rower

15/20 Calories Row

Rest 2:00 between rounds

Quote: 

Today’s accomplishments were yesterday’s impossibilities. 

- Robert H. Schuller

3.5.22

Filthy 50 

50 Box jump (20/24")

50 Jumping pull-ups 

50 Kettlebell Swings (35/53#)

50 Walking Lunge Steps 

50 Knees to Elbows 

50 Push press (33/45#) 

50 Back extensions 

50 Wall ball shots, 14/20# to 9/10ft

50 Burpees 

50 Double unders

Quote: 

Looking at small advantages prevents great affairs from being accomplished. 

- Confucius

3.4.22

22.2 CrossFit Open Workout:

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts 

Bar-facing burpees

♀ 155 lb ♂ 225 lb

Time cap: 10 minutes

CLICK HERE for the workout, scorecard and standards

Quote:

Your ability to set goals and to make plans for their accomplishment is the master skill of success. 

- Brian Tracy

3.3.22

3 Rounds for time of:

500 M Row

21 Burpees

400 M Run or 1000 M C2 Bike

Quote: 

A man’s accomplishments in life are the cumulative effect of his attention to detail. 

- John Foster Dulles

3.2.22

Strict Press

5-5-5-5-5

Cash out:

AMRAP in 10 Minutes:

7/10 Air Bike Calories

10 Strict Handstand Push-ups

Quote: 

Everyone is trying to accomplish something big, not realizing that life is made up of little things. 

- Frank A. Clark

March Member Spotlight - Seth P.

We chose Seth as our March Member Spotlight because we see the dedication he has to bettering his health and wellness and forging a brighter future not only for himself but for his daughter as well. That's pretty cool!  Nights, weekends, group and personal training, kids class, the Open, The Supertotal, Seth is  ALL IN. That kind of commitment to yourself and this community calls for celebration. Check out what Seth has to say about his path to fitness.

What brought you into our doors? 

In April of 2020 I contracted Covid-19 and had pulmonary embolisms from Covid pneumonia.  The doctors said I was lucky to be alive.  When I was in the hospital on my "death bed", I decided when or if I get better that I wanted to change my health and my lifestyle.  Once I was able to think correctly again (September of 2020), I'd figure I would inquire about the King of Prussia CrossFit as I pass the building at least 2x a day for my business.  I emailed Aimee and she immediately responded with come in for a visit.

How long had it been since you were last practicing a fitness routine?

Before CrossFit it's been a while.  I played football for years and then life continued and got in the way like it does for a lot of people.  I would think probably 10 years ago I did some circuit training trying to get back into shape.

Was coming to CrossFit KOP intimidating?

100%, CrossFit has a mixed review on the 'street'.  I knew of some people that love it and some that got injured from it.  I actually watched Resurgence on Netflix before even entering the gym.  I find myself to be very competitive, but my mindset was different this time and didn't know if I was making too big of a jump coming off of Covid.  I'll never forget my first day after my test days.  The WOD was with rope climb, I never knew how to climb a rope correctly, never learned.  A fellow Cross Fitter climbed the rope with just her arms and I was like "what am I doing here?" 

What made you decide CrossFit was the way forward for you rather than a Globo Gym?

I'm a stubborn man!  I like that there is a coach to motivate and make you accountable for the WOD's you're working on.   Also, to finish the workout in a specific time.  Normal gyms I would spend 45 minutes just on the bench, no accountability and no time frame.

We see you’ve made it a family affair, bringing your daughter to CrossFit Kids, what made you want to get Zoey involved?

Zoe is everything to me! After 9 years of trying to have a child and then having this amazing, kind hearted kid.  Really makes it great to be a Dad!  She is me!  She likes to be competitive and likes working out with other kids her age.  She hasn't shown interest in sports or instruments, and myself coming from a heavy sports background I wanted her to do something and she just gravitated to CrossFit.  Anything is better than being glued to a cell phone or TV, why not make it CrossFit.

What goals do you have for 2022 in your CrossFit Journey? 

One muscle up!  I'm a large man, I would be happy with a pull up but goals are meant to be tough otherwise you won't push yourself.

Anything you really love about us? We aren’t above fishing for a compliment 

What makes this Box unique at least in my eyes is that there isn't a lot of ego.  It seems like a group of people that want to make other members better and stronger.  Makes it easier to come and work out when there isn't pressure on how you look during a workout.