5.1.22

For time:

50 Burpees

50 Sit-ups

50 Air Squats

2 Rounds:

25 Burpees

25 Sit-ups

25 Air Squats

5 Rounds:

10 Burpees

10 Sit-ups

10 Air Squats

Community Notes:

9 AM Class today will be held at 555 w Beidler Rd, King of Prussia PA!

Quote: 

“We cannot live only for ourselves. A thousand fibers connect us with our fellow men.” 

– Herman Melville

4.30.22

For Max Reps:

5 Rounds:

Minute 1: Dumbbell or Barbell Shoulder to Overhead

Minute 2: Box Jumps 20/24"

Minute 3: Dumbbell or Barbell Hang Power Cleans

Minute 4: Dumbbell Step-ups 20/24"

Minute 5: Rest 1:00 

Community Notes:

ALL WEEKEND CLASSES ( 9 AM Sat/Sun) will be held at the Lyons Den, 555 W Beidler Rd. King of Prussia, we are hosting a Level 1 Seminar at CrossFit KoP this weekend. 

A 1 hour ....7 AM session Saturday will be held at CFKOP with a hard stop at 8 AM!

Quote: 

“There is immense power when a group of people with similar interests gets together to work toward the same goals.” – Idowu Koyenikan

May Newsletter

 

4.29.22

3 Rounds for time of:

400 Meter Run

20 Toes to Bar 

20 Dumbbell Snatch (50/70#)

Community Notes:

ALL WEEKEND CLASSES ( 9 AM Sat/Sun) will be held at the Lyons Den, 555 W Beidler Rd. King of Prussia, we are hosting a Level 1 Seminar at CrossFit KoP this weekend. 

A 1 hour ....7 AM session Saturday will be held at CFKOP with a hard stop at 8 AM!

Quote: 

“The best way to find yourself is to lose yourself in the service of others.” 

– Mahatma Gandhi

4.28.22

For time: 

1:00 max calorie row 

200-m farmers carry (35/50 dumbbells lb) 

Complete as many rounds as needed to accumulate 100/130 calories

Community Notes:

ALL WEEKEND CLASSES ( 9 AM Sat/Sun) will be held at the Lyons Den, 555 W Beidler Rd. King of Prussia, we are hosting a Level 1 Seminar at CrossFit KoP this weekend. 

A 1 hour ....7 AM session Saturday will be held at CFKOP with a hard stop at 8 AM!

Quote: 

“What should young people do with their lives today? Many things, obviously. But the most daring thing is to create stable communities in which the terrible disease of loneliness can be cured.” – Kurt Vonnegut

Handstand Walk Skill Clinic

CLICK HERE to sign up today!

Join Aimee Lyons (CF-L4) for a Handstand Walking Skill Clinic at CrossFit King of Prussia (200 DeKalb St. Bridgeport) on Thursday, May 12th at 5:30PM 

Both members and non-members are welcome, $25 registration fee. 

No matter what level you are at, you can benefit from this class. We will have a skill progression for you.

4.27.22

21*15*9*

Front Squat  (105/155#)

GHD Sit-up

* After each round complete 5 Bar Muscle Ups

Quote: 

“The purpose of life is not to be happy, but to matter – to be productive, to be useful, to have it make some difference that you have lived at all.” – Leo Rosten

4.26.22

Split Jerk 

1-1-1-1-1-1-1-1

Cash out:

AMRAP in 7 Minutes:

5 Pull-ups

10 Push-ups

15 Air Squats

Community Notes:

ALL WEEKEND CLASSES ( 9 AM Sat/Sun) will be held at the Lyons Den, 555 W Beidler Rd. King of Prussia, we are hosting a Level 1 Seminar at CrossFit KoP this weekend. 

A 1 hour ....7 AM session Saturday will be held at CFKOP with a hard stop at 8 AM!

Quote: 

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

– Mother Teresa

4.25.22

For time:

50 Overhead Squats (65/95#)

40 Bar Facing Burpees

40 Power Cleans (65/95#)

30 Bar Facing Burpees

30 Front Rack Lunges (65/95#)

20 Bar Facing Burpees

20 Shoulder to Overhead (65/95#)

Community Notes:

ALL WEEKEND CLASSES ( 9 AM Sat/Sun) will be held at the Lyons Den, 555 W Beidler Rd. King of Prussia, we are hosting a Level 1 Seminar at CrossFit KoP this weekend. 

A 1 hour ....7 AM session Saturday will be held at CFKOP with a hard stop at 8 AM!

Southern Slang: 

"Only Got One Oar In The Water" 

 Meaning: Someone who isn't very smart and always missing the point. We all know at least one person who seems to always be going in circles.

4.24.22

 Every Minute on the Minute for 40:00:

10/12 Calories Row

10/12 Burpees

10/12 Calories Bike

10/12 Calories Ski Erg

Southern Slang: 

"Tougher Than A $2 Steak" 

 Meaning: Something or someone that is very difficult. It's going to take a lot of chewing to get through a problem that fits that description.

CrossFit Level 1 Certificate Course

 

• We are hosting a CrossFit Level 1 Certificate Course on July 02 - 03, 2022 in Bridgeport, PA!
• Sign up at CrossFit
• On Twitter: @crossfit @crossfitcourses #crossfit #crossfittraining #crossfitcourses
• On Instagram: @crossfittraining #crossfit #crossfittraining #crossfitcourses
• On Facebook: CrossFit Training

4.23.22

AMRAP in 7 Minutes:

30 Double Unders

7 Thrusters (65/95#)

rest 3:00 

AMRAP in 7 Minutes:

20 GHD Sit-ups 

10 Burpees

(record total reps for both AMRAPs)

Southern Slang: 

"Worn Slap Out" 

When you're exhausted in an I'm-so-beat-I-can't-go-on kind of way, you're definitely worn slap out. It is a physical and mental state a few degrees past weary and just this side of dog-tired. It happens often during a Southern summer, when the heat rises and the temperatures shoot past 100.

4.22.22

4 - 3:00 Minute Rounds:

12/15 Calories Air Bike

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

Max Toes to Bar

Rest 2:00

Score is total Toes to Bar 

 Community Notes:

Please join us TOMORROW for a Tie Dye Community Day on Saturday 4/23 at 11:15 AM. 

All ages and family and friends are welcome, we have CFKOP shirts to sell for you to TieDye or you can bring your own!

Southern Slang: 

"Off Like A Herd Of Turtles" 

 Meaning: Running late and moving slowly. I heard this a lot while trying to get out the door for family trips back in the day.

4.21.22

5 Rounds for time of:

12 Deadlifts (75/115#)

9 Power Snatch (75/115#)

6 Overhead Squats (75/115#)

3 Rope Climbs (15ft)

 Community Notes:

Please join us for a Tie Dye Community Day on Saturday 4/23 at 11:15 AM. 

All ages and family and friends are welcome, we have CFKOP shirts to sell for you to TieDye or you can bring your own!

Southern Slang:

"That Dills My Pickle" 

 Meaning: Super happy and content. Because what could be better than a yummy dill pickle?

4.20.22

LET'S SPRINT!!!!

In Teams of 3 "you go, you go, I go"

For time:

30 Rounds:

7/10 Calories Air Bike

rest 5:00 minutes

15 Rounds:

10/12 Calories Row

 

Southern Slang: 

"Bless Your Heart" 

It can be deployed sincerely, but if you're hearing "bless your heart" in the South, it probably has an edge to it. It's almost always accompanied by a good-natured, perhaps slightly exasperated, shake of the head. Don't worry, though, everyone hears this every now and again.

4.19.22

For time:

25 Pull-ups

25 Box Jumps (20/24")

25 Power Cleans (65/95#)

25 Pistols

40/50 Calorie Row

25 Pistols

25 Power Cleans (65/95#)

25 Box Jumps (20/24")

25 Pull-ups

Community Notes:

Please join us for a Tie Dye Community Day on Saturday 4/23 at 11:15 AM. 

All ages and family and friends are welcome, we have CFKOP shirts to sell for you to TieDye or you can bring your own!

This weeks quotes will be brought to you from the South!!!

I missed ya'll but learned a lot 

Southern Slang: 

"She was Madder Than a Wet Hen" 

Have you ever seen a wet hen? If so, you know that being madder than a wet hen is very mad indeed.

4.18.22

TEST DAY - RECORD RESULTS

 2 RM Front Squat

Cash out:

Timed 800 Meter Run

Quote: 

“If you change the way you look at things, the things you look at change.” 

Dr. Wayne Dyer

4.17.22

3 rounds each for time with a partner: 

"you go I go style"

400/500-m row 

21 burpees 

400-m run

Quote: 

“You cannot change your destination overnight, but you can change your direction overnight.” 

-Jim Rohn

4.16.22

FIGHT GONE BAD:

3 rounds for max reps of: 

1:00 wall-ball shots (14/20 lb)(9/10 ft) 

1:00 sumo deadlift high pulls (55/75 lb) 

1:00 box jumps (20 in) 

1:00 push presses (55/75 lb) 

1:00 rowing calories 

Rest 1:00

Quote: 

“A wise man changes his mind, a fool never will.” 

-Icelandic Proverb

4.15.22

15-12-9: 

Strict handstand push-ups 

*Complete 21 sit-ups after each set. 

15-12-9: 

Strict ring dips 

*Complete 21 sit-ups after each set. 

15-12-9: 

Push-ups 

*Complete 21 sit-ups after each set.

Community Notes:

Join us tomorrow 4/16 at 10:15 AM for CrossFit Kids with Coach Megs.

Ages 6-12 are welcome.

Quote:

"If you don't like something, change it. If you can't change it, change your attitude."

-Maybe Angelou

4.14.22

TEST DAY - RECORD RESULTS

'HELEN' 

3 Rounds for time of:

400 Meter Run 

21 Kettlebell Swings

12 Pull-ups 

Community Notes:

Join us on SATURDAY 4/23 at 11:15 AM for a Community Event!

We will be hosting a Tie Dye Day... purchase a CFKOP Crop or T-shirt for the event or bring your own!

Everyone is WELCOME!

Quote: 

“Growth is painful. Change is painful. But nothing is a painful as staying stuck somewhere you don’t belong.” 

-Mandy Hale

4.13.22

Hang Power Clean 

3-3-3-3-3-3-3

Cash-out:

AMRAP in 7 Minutes:

7 /10 Calories Ski

7 Hang Power Cleans (at 60% of 3 RM)

7/10 Calories Row

7 Hang Power Cleans (at 60% of 3 RM)

Quote: 

“A change in behavior begins with a change in the heart.” Anonymous

4.12.22

TEST DAY - RECORD RESULTS

'Amanda'

9-7-5 reps of:

Ring Muscle Ups 

Squat Snatches (95/135#)

CLICK HERE to read about who Amanda was...

Quote: 

“Don’t be afraid to give up the good to go for the great.” 

-John D. Rockefeller

4.11.22

"Run the streets Pete"

For time:

30*20*10* reps of:

Deadlift (155/225#)

Dumbbell Front Squat (35/50#)

* After each set complete a 400 Meter Run

Community Notes:

Join us on SATURDAY 4/23 at 11:15 AM for a Community Event!

We will be hosting a Tie Dye Day... purchase a CFKOP Crop or T-shirt for the event or bring your own!

Everyone is WELCOME!

Quote: 

“Today I have the power to change my story.”

-Anonymous

4.10.22

10 Rounds for time of:

400 M run 

or

500 M row

or 

1000 M C2 bike

** rest 2:00 between rounds**

Quote: 

“Pain can change you, but that doesn’t mean it has to be a bad change. Take that pain and turn it into wisdom.” -Anonymous

4.9.22

For time:

15 Wallballs (20/30# to 9/10 ft)

15 Burpees Over the Bar

5 Clean and Jerks (155/225#)

12 Wallballs (20/30# to 9/10 ft)

12 Burpees Over the Bar

4 Clean and Jerks (155/225#)

9 Wallballs (20/30# to 9/10 ft)

9 Burpees Over the Bar

3 Clean and Jerks (155/225#)

Community Notes:

Join us for Kids Class at 10:15 AM today with Coach Megs!!!

Quote: 

“Education is the most powerful weapon which you can use to change the world.” 

Nelson Mandela

4.8.22

5 Rounds for time of:

50 ft Handstand Walk 

12 Dumbbell Snatch (50/70#)

15 Box Jumps (24/30")

Quote: 

“Sometimes the things we can’t change end up changing us.” 

Anonymous

4.7.22

AMRAP in 20 Minutes:

20 GHD Sit-ups

10 Dumbbell Forward Front Rack Lunges (35/50#)

50 Double Unders

10 Dumbbell Backward Front Rack Lunges (35/50#)

5 Bar Muscle Ups

Quote: 

“Change your thoughts and you change your world.” 

-Norman Vincent Peale

4.6.22

BLOG HACK

If you see this amazing woman today, please remember to wish her a happy birthday.  Our fearless leader has made yet another journey around the sun and in doing so, has positively impacted the lives of everyone that she has come in contact with...not only at KoP, but wherever she travels promoting the benefits of CrossFit.  She continues to dedicate her life to making sure that each of us have a longer, healthier and more enjoyable journey.  Aimee, your passion makes each of us want to be the best version of ourselves.  We collectively thank you and wish you nothing but the best of birthdays!  

TEST DAY - RECORD RESULTS

5 RM Bench Press

Cash out (not for time):

5 Rounds

3 Pull-overs

6 Toes to Bar

9 GHD Hip Extensions

Quote: 

“Action changes things.” -Anonymous

4.5.22

Front Squat

7-7-7-7

Cash out:

7 Rounds 

7 Front Squats (@80% of 7 RM)

7 Chest to Bar Pull-ups

(time cap 10 minutes)

Quote: 

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

Super Total

Super total 2022 was a HUGE success. Thanks to all the competitors, volunteers and to Coach Taylor for putting on a great event! Congrats to our very own Dana Hazard, Keith Bombar, Seth Pruitt and Aimee Lyons for their wins in their respective masters divisions! And to Kate Chialastri, Ben Berry and Jeffrey Paul for some stellar work in very competitive divisions.