7.1.22

30*20*10* reps of: 

Overhead Squat (95/135#)

GHD Sit-up

*100 ft Handstand Walk following each set

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: 

The difference between ordinary and extraordinary is that little extra. – Jimmy Johnson

6.30.22

5 Rounds for time of:

17/20 Ski Calories 

20 Kettlebell Swings (53/70#)

10 Parallette Shoot throughs 

*rest 1:00*

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: 

It’s hard to beat a person who never gives up. – Babe Ruth

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

6.28.22

 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!

6.27.22

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

6.26.22

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

6.25.22

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

6.24.22

 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

6.23.22

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

6.22.22

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

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

6.20.22

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

6.19.22

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

6.18.22

'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

6.17.22

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

6.16.22

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

6.15.22

 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.

6.14.22

 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

6.13.22

 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

6.12.22

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

6.11.22

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

6.10.22

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

6.9.22

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

6.8.22

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

6.7.22

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

6.6.22

 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

6.5.22

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

6.4.22

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

6.3.22

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

6.2.22

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