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 

“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.



For time:
1000 Meter Row
Deadlift (155/225#)
Box Jump 20/24"
1000 Meter Row

“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




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). 

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). 

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



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!!!

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



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!!!

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



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.

Nothing happens unless something is moved. 
-Albert Einstein



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#) 
"Progress is impossible without change, and those who cannot change their minds cannot change anything." 
-George Bernard Shaw




40 Squat Clean and Jerks (125/185#)

CLICK HERE to compare results to 1.17.22

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



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

"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



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 

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



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

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



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. 

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



For time:
50 Pull-ups
15 Clean and Jerks (95/135#)
25 GHD Sit-ups
25 Chest to Bar Pull-ups
15 Clean and Jerks (95/135#)
25 GHD Sit-ups

Love change, fear staying the same. 
-Maxime Lagacé



7 Rounds for time and calories:
15 Dumbbell Deadlifts (35/50#)
1:00 Air Bike
(Rest 1:00 between rounds)

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



All for time:
3 Rounds:
12 Strict Handstand Push-ups
50 Walking Lunge Steps

Rest 3:00

3 Rounds:
12 Deficit Kipping Handstand Push-ups (2 X 45#/ 4 X45#)
25 Box Jumps (20/24")

Today was good. Today was fun. Tomorrow is another one. 
-Dr. Seuss



For time:
9 Back Squats (155/225#)
50 ft Handstand Walk
400 Meter Run
15 Back Squats (155/225#)
50 ft Handstand Walk
400 Meter Run
21 Back Squats (155/225#)
50 ft Handstand Walk
400 Meter Run

One day or day one. You decide. 




"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

To improve is to change; to be perfect is to change often. 
-Winston Churchill



 6 Rounds for total reps:
1 minute of rowing
1 minute of burpees
1 minute of double unders
1 minute of rest

“Be thankful for what you have; you’ll end up having more. If you concentrate on what you don’t have, you will never, ever have enough.” —Oprah Winfrey



 Squat Clean 

AMRAP in 7 Minutes:
7/10 Cal Ski Erg
7 Squat Cleans (@60% of your 1 RM)

“He is a wise man who does not grieve for the things which he has not, but rejoices for those which he has.” —Epictetus



 5 Rounds for time of:
25 ft Overhead Walking Lunge (75/115#)
25 Double Unders
10 Hand Release Push-ups
25 Double Unders
25 ft Front Rack Walking Lunge (75/115#)

“When eating fruit, remember the one who planted the tree.” —Vietnamese Proverb



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

CLICK HERE to compare to 1.31.22

Community Notes:
Join us tomorrow, Thursday at 5:30 PM for a Handstand Walking Clinic with Aimee

“Gratitude is a quality similar to electricity: It must be produced and discharged and used up in order to exist at all.” —William Faulkner




5 RM Deadlift 

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

CLICK HERE to compare to 1.19.22

“When you are grateful, fear disappears and abundance appears.” 
—Anthony Robbins



For time: 
400/500-m row 
25 shoulder presses (75/115 lb) 
400/500-m row 
15 shoulder presses 
400/500-m row 
10 shoulder presses 
400/500-m row 
The twist– Each time the athlete breaks a set of shoulder presses they must immediately row 100 m.

Community Notes:
Join us Thursday at 5:30 PM for a Handstand Walking Clinic with Aimee

“A thankful heart is not only the greatest virtue, but the parent of all the other virtues.” —Cicero


Sundays beginning on June 12th we will be offering a lifting class for those who love weights! This class will occur at 10 AM on Sunday and will last one hour in duration. Taylor will be coaching this class of lifting magic to better your technique to lift BIG weights! Counts as a class with the current monthly membership rates.

Welcome Movement 4 Wellness


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 



For time:
 50 Wallballs (14/20 to 9/10 ft)
8 Ring Muscle Ups
40 Wallballs (14/20 to 9/10 ft)
6 Ring Muscle Ups
30 Wallballs (14/20 to 9/10 ft)
4 Ring Muscle Ups
20 Wallballs (14/20 to 9/10 ft)
2 Ring Muscle Ups

Community Notes:
Join us for a Handstand Walking Skill Clinic on 5/12 at 5:30 PM with Aimee ($25 open to members or non members) 

Taylor is starting another 4 week Ladies lifting program on 5/17 (at 6 PM, runs for 4 weeks Tues/Thurs)

Memorial Day 5/30 The workout "Murph" will be held at the box - 10 AM and at 11:30 at the Lyons Den, we will host a BBQ, hot air balloon rides, games and a going away party for Kyle.

 CrossFit Kids Sat 10:15 AM dates, 5/14, 5/21, 6/11, 6/18. 6/25, 7/9. 7/16, 7/23 

“This a wonderful day. I’ve never seen this one before.” —Maya Angelou



For time:
 800 Meter Partner Run
50/60 Calorie Assault Bike
50 Bar Facing Burpees
50/60 Calorie Ski Erg
50 Bar Facing Burpees
50/60 Calorie Assault Bike
800 Meter Partner Run

I cannot say whether things will get better if we change; what I can say is they must change if they are to get better. – Georg C. Lichtenburg



For time:
100 Air Squats
75 Calories Row
50 Dumbbell Snatch (35/50#) 
25 Devils Press (35/50#) 
15 Bar Muscle Ups

If you want what you’re saying heard, then take your time and say it so that the listener will actually hear it. – Dr. Maya Angelou



 AMRAP in 18 Minutes:
1 Rope Climb 15ft
2 Squat Snatch (95/135#)
3 Wall Walks
1 Rope Climb 15ft
4 Squat Snatch (95/135#)
3 Wall Walks
1 Rope Climb 15ft
6 Squat Snatch (95/135#)
3 Wall Walks
1 Rope Climb 15ft
8 Squat Snatch (95/135#)
3 Wall Walks
1 Rope Climb 15ft
10 Squat Snatch (95/135#)
3 Wall Walks
.......ladder up, increasing the squat snatch by 2 each round until 18 minutes

They always say time changes things, but you actually have to change them yourself. – Andy Warhol

Check out our Upcoming Spring and Summer Events

CrossFit Kids is back on the schedule for Saturdays at 10:15 AM
May Dates 5/7, 5/14, 4/21
June Dates 6/11, 6/18, 6/25
July Dates 7/9, 7/16, 7/23

Join Coach Aimee on May 12th at 5:30 PM for a Handstand Walking Skill Clinic
Members and Non-members are welcome $25

Our next 4 week Ladies Lions Lifting Program begins 5/17 with Coach Taylor
Runs Tuesday and Thursday at 6:00 PM for 4 weeks. 
All levels and abilities are welcome - cost $160!

Our BIG summer competition is finally BACK!
Join us for the Brawl in the Burbs--- 7 years running!
Get your team together and sign up today- Registration is open!
Let's go CFKOP!!!

Memorial Day Murph - Monday 5/30 at 10 AM at the box (CFKOP)!
Join us following the workout at the Lyons Den at 11:30 AM for a BBQ, GAMES, FUN and a HOT AIR BALLOON and a going away part to wish Kyle good luck as he moves to Nashville!

Seminar weekends  - 9 AM Sat/Sunday at the Lyons Den (555 W. Beidler Rd, King of Prussia)
June dates: 6/4 and 6/5
July dates: 7/2 and 7/3




3 Rounds for time: 
150 ft of Walking Lunges (AFSAP)
1 burpee for each lunge step taken 
(complete the burpees at the end of each round)

AFSAP = As few steps as possible

The reality is that the only way change comes is when you lead by example. – Anne Wojcicki



For time: 
50 box jumps, 20/24-inch box 
25 handstand push-ups 
40 calories airbike
20 handstand push-ups 
30 calories ski erg
15 handstand push-ups 
20 sandbag ground to over the shoulder (100/150#)
10 handstand push-ups 

The greatest danger in times of turbulence is not the turbulence – it is to act with yesterday’s logic. – Peter Drucker



1 RM Push Press 

Cash out:
50 Double Unders
21 Push Press (70% or 1 RM)
50 Double Unders
15 Push Press
50 Double Unders
9 Push Press 

CLICK HERE to compare to 1.28.22

If you do not change direction, you may end up where you are heading. – Lao Tzu



For time:
250 Meter Row
30 Chest to Bar Pull-ups
15 Squat Cleans (95/135#)
500 Meter Row
20 Chest to Bar Pull-ups
10 Squat Cleans (115/165#)
750 Meter Row
10 Chest to Bar Pull-ups
5 Squat Cleans (135/205#)

“Beauty is not who you are on the outside, it is the wisdom and time you gave away to save another struggling soul like you.” – Shannon L. Alder

Athlete Spotlight - Lenny Shibliski

How long have you been Cross fitting? 
I started my CF journey in 2017 after competitively road cycling for almost 15 years. I decided to pursue this sport called CrossFit. Through struggling for many years, frustration and sheer determination, I finally qualified for my first RX competition (Commonwealth Masters Championship) in 2021. I was very humbled but ended up finishing at the bottom, this brought me disappointment. I know if I want to compete with the big boys, I will need to train much harder to further my strengths and fix my weaknesses. I am determined to become an elite athlete in my age group and compete at the highest level. So yes, I am chasing it. 
What brought you to KOP? 
 My heart lead me here since this CF box is one of the most highly regarded places on the East coast, producing outstanding athletes. And, Aimee, whose coaching ability makes exercise more fun, while her programs push and challenge athletes. This community welcomed me with open arms, and I created friends with the same fitness journey as myself. I am blessed. 

Tell us what you’re working on inside and outside the gym? 
Well, I am working on all my weaknesses that sometimes frustrates me in workouts. I am also working on my first Bar muscle up. My life outside is almost the same in meal planning, enjoying walks in the park and a very big audiophile (since music is my favorite hobby). I have one daughter who is my best friend, and I’m becoming a grandparent very soon, which is beyond exciting. 

If you could use your CrossFit strength as a superpower in an action movie, which movie would it be?
Star Wars – Revenge of the Sith. I picked this movie because in the part when Anakin Skywalker was given order 66 and went to kill off the young Jedi, I thought maybe with some heavy thrusters along with dumbbell snatches I could have knocked the hell out of him. “Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. 

If I quit, however it last forever” Lance Armstrong Thank you again for being chosen for the member spotlight and being a part of this wonderful community.