5 Rounds for time:
20 Box Jumps (20/24")
16 Single KB Lunge (53/70#)
12 Chest to Bar Pull-ups

 "There’s no shortcut. I’m no accident. People like to say it’s natural. It’s not so. You have to practice and you have to study."- Miles Davis




9-7-5 reps of:
Ring Muscle Ups 
Squat Snatches (95/135#)

CLICK HERE to compare to 4.12.22

CLICK HERE to read about who Amanda was...

"People are like stained-glass windows. They sparkle and shine when the sun is out, but when the darkness sets in their true beauty is revealed only if there is light from within." --Elisabeth K├╝bler-Ross



For time:
300 Double Unders
2000 Meter Run 
100 Burpees

Community Notes:
All classes today will be held at the Lyons Den, 555 w Beidler Rd, King of Prussia. 

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



4 Rounds for time:
15 Toes to Bar
15 Dumbbell Sit-ups (1-35#/50# DB)
15 Heavy Kettlebell Swings (53/70#)
500 Meter Run 

Community Notes:
Todays 9 AM class will be held at the Lyons Den (555 w Beidler Rd, King of Prussia)

"It is confidence in our bodies, minds, and spirits that allows us to keep looking for new adventures." 
--Oprah Winfrey



For time:
1000 Meter Row
75 Wallballs (14/20# to 9/10 ft)
100 ft Handstand Walk
750 Meter Row 
50 Wallballs (14/20# to 9/10 ft)
50 ft Handstand Walk
500 Meter Row
25 Wallballs (14/20# to 9/10 ft)
25 ft Handstand Walk

"One important key to success is self-confidence. An important key to self-confidence is preparation." 
--Arthur Ashe


Up coming CFKOP events!!!

Mark your calendars!! 

On Saturday 8/13 and Sunday 8/14 CrossFit KOP is hosting a Level 2 Seminar, therefore the --->  Saturday, 9 AM CrossFit class and Sunday 9 AM Cardio Class will be held at the Lyons Den, 555 w. Beidler Rd KoP. I heard a rumor Karen Maley will be in town, welcome home! 

There will be NO Strength class on Sunday. 
Comp Class on Saturday at 7 AM will be held in the main gym on Saturday.

Congrats again to Lauren Taylor on her 2nd place finish at the CrossFit Games in the Neuromuscular adaptive division, we will be having a happy hour and celebration at 5:30 PM on Thursday August 18th at the Tap House in Bridgeport to celebrate! 

Saturday 8/20 Brawl in the Burbs Competition at CrossFit KoP, ALL Classes are cancelled, we will resume our regular schedule on Sunday 8/21. Good luck to all the athletes and volunteers!!! 

Saturday 8/27 The King and Queen of Prussia competition will be held from 9AM-3PM at the box this is for ALL CFKOP Members!!! This is an internal event, all participants will receive a shirt, lunch and drinks and we will crown the 2022 King and Queen of Prussia. This a fun community event, I hope you all can join! We will resume our regular schedule on Sunday 8/28.


All for time 
150 Feet of Walking Lunge
30-20-10 reps of:
Dumbbell Step-ups (35/50#)
Dumbbell Snatch (35/50#)
Dumbbell Burpee Deadlift (35/50#)
150 Feet of Walking Lunge

Community Notes:
Saturday 9 AM CrossFit Class, Sunday 9 AM Cardio Class and 10:15 Strength Class will be held at the Lyons Den, 555 w Beidler Rd. KoP. 

"Once we believe in ourselves, we can risk curiosity, wonder, spontaneous delight, or any experience that reveals the human spirit." --E.E. Cummings



For time:
30 Overhead Squats (75/115#)
15 Ring Muscle Ups
20 Overhead Squats  (75/115#)
15 Bar Muscle Ups
10 Overhead Squats  (75/115#)
50 GHD Sit-ups

Community Notes:
Saturday 9 AM CrossFit Class, Sunday 9 AM Cardio Class and 10:15 Strength Class will be held at the Lyons Den, 555 w Beidler Rd. KoP. 

"Knowing yourself is the beginning of all wisdom." - Aristotle



For Max Load:
3 Cleans + 2 Front Squats + 1 Shoulder to Overhead

Cash out:
For time:
50 Calories Air Bike

Community Notes:
Saturday 9 AM CrossFit Class, Sunday 9 AM Cardio Class and 10:15 Strength Class will be held at the Lyons Den, 555 w Beidler Rd. KoP. 

"Low self-confidence isn't a life sentence. Self-confidence can be learned, practiced, and mastered--just like any other skill. Once you master it, everything in your life will change for the better." --Barrie Davenport




3 Rounds for time of:
400 Meter Run 
21 Kettlebell Swings
12 Pull-ups 

CLICK HERE to compare to 4.14.22

Community Notes:
Saturday 9 AM CrossFit Class, Sunday 9 AM Cardio Class and 10:15 Strength Class will be held at the Lyons Den, 555 w Beidler Rd. KoP. 

"You wouldn't worry so much about what others think of you if you realized how seldom they do." 
-Eleanor Roosevelt



3 Rounds of:
14 minute AMRAP of:
Cash in- 800m Run
75/60 Calorie Ski
75/60 Calorie Row
25 Burpee Bar Touch

2 Minutes Rest

"Don't wait until everything is just right. It will never be perfect. There will always be challenges, obstacles, and less-than-perfect conditions. So what? Get started now. With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident, and more and more successful." --Mark Victor Hansen



"You go, I go" Partner Workout

AMRAP in 20 Minutes:
9 Calories Ski
6 Box Jumps (20/24")
3 Squat Snatch (95/135#)

"Always be yourself and have faith in yourself. Do not go out and look for a successful personality and try to duplicate it." --Bruce Lee



10 x 1:00 rounds:
3 Deadlifts (205/315#)
Max Double Unders
(rest 1:00 between rounds)

Record total Double Unders

"The way to develop self-confidence is to do the thing you fear and get a record of successful experiences behind you." --William Jennings Bryan




2 RM Front Squat 

Cash out: 
Timed 800 Meter Run 

CLICK HERE to compare to 4.18.22

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



6 Rounds for time:
(and for slowest round)
10/12 Calories Row
12 Burpees over the Rower
Rest 1:00 between rounds

"You cannot be lonely if you like the person you're alone with." --Wayne Dyer


King and Queen of Prussia 2022


The 2022 King of Queen of Prussia: 

Every year, CrossFit King of Prussia hosts an in-house competition to crown the fittest members of the gym; with the top male and female being named King and Queen for the year. In addition to bragging rights, the King and Queen receive a crown to wear at their discretion and their names will be forever engraved our the King and Queen trophy. 

The day has arrived (Saturday August 27th from 9 AM to 3 PM) and it is almost time to crown our newest King and Queen. 

So what is the King and Queen of Prussia ???

This is a competition we have been running annually since 2010, this will be our 12th year!

It is for everyone, no matter of your level and ability. 

 This is by far, the most exciting event that is held each year and Jason, myself and the coaches could not be more excited. The King and Queen of Prussia will give many an opportunity to compete for the first time, it will give others a chance to see where they stack up, it will push all athletes to a new level, it will provide an atmosphere or camaraderie and friendship that defines what CrossFit King of Prussia is all about. This competition is for members only!

Sign up at the box or post to this thread to be included in the event...include your T-shirt/Tank size too.

We provide T-shirts, food, beer, a guaranteed sweat, great workouts, community and camaraderie. 

If you are in town there is no excuse-- SIGN UP TODAY, T-shirt orders will go out by next Friday. 

More Details:
 If you are not competing, we strongly encourage you to stop by and cheer on your friends and support them during the day. At the end of the event, we will celebrate in true CrossFit fashion with a "stink and drink" and catered lunch. Please feel free to bring some pot-luck fare and drinks too! See you there! 

 There ARE NO regular classes on 8/27 only the competition.



 "The Chief" 
 Max rounds in 3 minutes of: 
 3 Power cleans (95/135#) 
6 Push-ups 
9 Squats 

 Rest 1 minute between rounds 

 Repeat for a total of 5 cycles 
 Score is total rounds completed for each of the 5 cycles

CLICK HERE to compare to 4.4.22

"As soon as you trust yourself, you will know how to live." 
--Johann Wolfgang von Goethe

Athlete spotlight - Alex Turner


How long have you been CrossFitting at CF KOP?

I’ve been at CrossFit KOP for almost 5 years now, doing my fundamentals here in the middle of August 2017.

We see you frequent the 4:30, is there something magical about that time slot that really gets you pumped?

4:30 is great because it’s the perfect time for me to come and forget about everything at work and relieve some stress.  Plus, the people are super nice and great.  There’s something to be said for a great group of people pushing you to do your best.

We see you arrive early to work on weaknesses and fine tune your craft, what drives this motivation?

My competitive spirit and my desire to always be able to do everything in the gym motivates me to always improve. Seeing the progress that I make on things like butterfly pull-ups and then applying it in workouts like Fran motivates me to continue to improve and do better.

What are your biggest strengths inside and out of the gym?

My biggest strength in the gym is probably my ability to not think and just turn off my brain for a bit so to speak.  When strength training, it lets me get past mental blocks by not thinking about what weights I’m lifting.  When doing normal WODs, it lets me continue and achieve great scores by not thinking of what’s left.

Outside of the gym my biggest strength is probably my ability to understand large complex problems and quickly come up with solutions that enable mission success on short timetables.

What are your top 3 favorite movements too see come up in a wod?

Ring Muscle Ups


Double unders