8.31.2022

9.1.22



TEST DAY- RECORD RESULTS

"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
CLICK HERE to compare to 5.16.22


Community Notes:
We will be CLOSED for Labor Day on Monday September 5th.

Quote: 
If I had eight hours to chop down a tree, I’d spend six hours sharpening my ax. – Abraham Lincoln

8.30.2022

8.31.22



5 Sets for max load:
3 Power Cleans + 6 Alternating Front Rack Lunges

Cash out:
4 Rounds for Max Reps:
1:00 Air Bike Calories
1:00 Dumbbell Box Step Overs (17"/20"- 35/50#)
Rest 1:00

Community Notes:
We will be CLOSED for Labor Day on Monday September 5th.

Quote: 
Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great. – Mark Twain

8.29.2022

8.30.22



AMRAP in 20 Minutes:
400 Meter Run
10 Rope Climbs (15ft)
-Work with a partner, run together, split the rope climbs as needed.

Community Notes:
We will be CLOSED for Labor Day on Monday September 5th.

Quote: 
Victory is sweetest when you’ve known defeat. – Malcolm S.


8.28.2022

8.29.22



Take 20 minutes to build to a HEAVY Back Squat then...

5 Rounds:
Within a 2:00 Minute Window:
5 HEAVY Back Squats (80% or above)
10/12 Calories Ski Erg
Rest 2:00

Quote: 
Patience, persistence and perspiration make an unbeatable combination for success. 
– Napoleon Hill

Congratulations to our 2022 King and Queen of Prussia


Jeff Paul and Erin Murphy- 2022 King and Queen of Prussia

The Court!
The Community!
Dan Corson- Spirit Award!!!


8.27.2022

8.28.22



For time with a partner: 4,000/5,000-m row: 
From 0-2,000/2,500-m resting partner must hold double KB front rack (26/35 lb) 
 From 2,000/2,500-4,000/5,000-m resting partner performs a hang on the pull-up bar.

Quote:
"Attention is the rarest and purest form of generosity." -Simone Weil

8.26.2022

8.27.22 - 2022 King and Queen of Prussia

 

There will be NO Regular Classes today, only the King and Queen of Prussia!




8.25.2022

8.26.22



All for time:
21-18-15-12 reps of:
Thrusters (65/95#)
Ski Erg Calories 
Pull-ups

then...directly into 30 Push-ups

Community Notes:
We are hosting our annual King and Queen of Prussia (internal competition for all members) on Saturday 8/27. There will be NO regular classes, but all members are welcome to attend and spectate!

Quote: 
"The more real you get, the more unreal the world gets." -John Lennon

8.24.2022

8.25.22



AMRAP in 5 minutes: 
12 toes-to-bars 
12 squat snatches (55/75 lb) 

Rest 2:00 

AMRAP in 5 minutes: 
9 toes-to-bars 
9 squat snatches (65/95 lb) 

Rest 2:00 

AMRAP in 5 minutes: 
6 toes-to-bars 
6 squat snatches (75/115 lb)

Community Notes:
We are hosting our annual King and Queen of Prussia (internal competition for all members) on Saturday 8/27. There will be NO regular classes, but all members are welcome to attend and spectate!

Quote: 
"A lot of people...have a problem being true to themselves. They have a problem looking into the mirror and looking directly into their own souls. The reason I can...walk around, the reason I am who I am today is because I can look directly into my face and find my soul." -Tupac Shakur

8.23.2022

8.24.22



5 Rounds for time of:
300 Meter Run
12 Sumodeadlifts (185/275#)
15 Ring Dips

 Community Notes:
We are hosting our annual King and Queen of Prussia (internal competition for all members) on Saturday 8/27. There will be NO regular classes, but all members are welcome to attend and spectate!

Quote: 
"For me, art is the experience of what you’ve felt inside." -Hossein Sabzian

8.22.2022

8.23.22



Push Press
3-3-3-3-3

Cash out:
AMRAP in 10 Minutes:
5 Push Press (70% of 3 RM)
3 L-pull-ups

Quote: 
"There’s still a lot worth fighting for." -Jane Goodall

8.21.2022

8.22.22




For time: 
60-48-36-24-12: 
Double-unders 
30-24-18-12-6: 
Dumbbell power cleans (35/50 lbs)
*15 ft Handstand Walk after each set of Dumbbell power cleans

Quote: 
"A hundred times a day, I remind myself that my inner and outer lives are based on the labors of other people...living and dead...and that I must exert myself in order to give in the same measure as I have received."- Albert Einstein

King and Queen Workouts 2022



Saturday is fast approaching, it's soon time to see who will be this years 2022 King and Queen of Prussia. This a LONG standing tradition at CFKOP and we are so excited to see who will be crowned!

Date: Saturday, August 27th

Arrival Time: 8:00 am
Athlete Briefing: 8:30 am
First WOD begins: 9:00 am
(heats will be announced soon!!)

We will provide a catered lunch and beer. Please feel free to bring some snacks and drinks to share as well. 

We will soon assign "hydration buddies".  As a hydration buddy, you will be assigned a fellow athlete. Your job is to make sure your buddy is well hydrated, fed, and having a great time (you will be their #1 cheerleader).

WOD 1: Storm the Keep

Keeps were the chief strong points of most early castles and it is where the owner would reside and feel safe. However on this

day, the townsfolk are tired of being wrongfully persecuted and they have had enough…the royals are will not rest easy this

day.

4 Rounds for time

8 25’ Shuttle Run

20 Walls Balls (20# to 10’ and 14# to 9’)

10 Dumbbell snatches (50# and 35#)

*there is a 12 minute time cap for this workout

WOD 2: Crossbows and Longbows

Mounted warriors, equipped with increasingly sophisticated armor provided by the royals, dominate the battlefield. For years,

the peasants stood no chance…but no more. With the use of technology, the tide is beginning to turn and the mounted

warriors are in for a surprise.

5 Rounds for max reps

On a 2:15 minute clock, the Lords must row 500m and with the remaining time, perform as many power cleans as possible at

115# (failure to finish the row in any round will end the workout)

On a 2:45 minute clock, the Ladies must row 500m and with the remaining time, perform as many power cleans as possible at

75# (failure to finish the row in any round will end the workout)

WOD 3: Concentric Castles

Castle designs needed to change to help protect the royals from an increasingly chaotic world. With the strength of builders,

the royals are erecting circuits of towered walls that will help protect each other and reinforce the inner sanctums of the castle.

For Max Load

Lords and Ladies will perform the following circuit (Deadlift – Hang Squat Clean – Jerk)

Lords will attempt: 95-115-135-155-175-195-215-225-235-245-255#

Ladies will attempt: 65-85-95-105-115-125-135-145-155-165-175#

*If more than one Lord/Lady fails at the same weight, a tie break will be performed as the fastest to perform 5 deadlifts, 5 hang

squat cleans and 5 jerks at 95/65#.


Final: Rise of the Righteous (top 5 athletes M/F)

The fields are stained with the blood, sweat and tears of many that have tried to prove their worth. Few now stand where

many began and the future of the realm will soon be decided.

For time

Lords and Ladies will complete the following:

25/20 calories on the Assault Bike

7-1 Wall Walks

1-7 Bar Muscle-ups

25/20 calories on the Assault Bike

*there is a 15 minute time cap for this workout

8.20.2022

8.21.22



CARDIO SUNDAY

AMRAP in 40 Minutes:
12 Calorie Bike
12 Calorie Row
12 Calorie Ski

Quote: 
"Attention is the rarest and purest form of generosity." -Simone Weil

8.19.2022

8.20.22



NO CLASSES TODAY

Please join us to cheer on your fellow CrossFit King of Prussia athletes and spectate or contact Taylor to judge (there are still spaces available)

Meg O
Erin
Jeff
Ben B 
Colette
Keith
Danielle G

Quote: 
 "Repetition is not repetition. The same action makes you feel something completely different by the end." - Pina Bausch

8.18.2022

8.19.22



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/Back Extensions

CLICK HERE to compare to 4.6.22

Quote: 
"I oscillate between thinking I am crazy, and thinking I am not crazy enough." -Joyce Carol Oates

8.17.2022

8.18.22



'Barbara-Ann'

5 Rounds for Time: 
20 Handstand Push-Ups 
30 Deadlifts (95/135 lbs) 
40 Sit-Ups 
50 Double-Unders 

Rest 3 minutes between rounds

Quote:
"What you think you become, what you feel you attract, what you imagine you create."
-Buddah

8.16.2022

8.17.22



In a 13 Minute window:
2 K Row
Max Front Squats (125/185#)

(front squats will be taken from the floor)

Quote:
"One should always be curious. Not a passive curiosity dependent upon information received, but an aggressive curiosity that compels one to seek things out and ascertain them for oneself." -Issey Miyake

8.15.2022

8.16.22



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

Quote: 
 "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

8.14.2022

8.15.22



TEST DAY - RECORD RESULTS

'Amanda'
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...

Quote: 
"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

8.13.2022

8.14.22



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. 

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

8.12.2022

8.13.22

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)

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

8.11.2022

8.12.22



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

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

8.10.2022

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.

8.11.22



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

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

8.09.2022

8.10.22



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. 


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

8.08.2022

8.9.22



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. 

Quote: 
"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

8.07.2022

8.8.22



TEST DAY - RECORD RESULTS

'HELEN' 
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. 

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

8.06.2022

8.7.22



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

Quote: 
"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

8.05.2022

8.6.22



"You go, I go" Partner Workout

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

Quote: 
"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

8.04.2022

8.5.22



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

Record total Double Unders

Quote: 
"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

8.03.2022

8.4.22



TEST DAY - RECORD RESULTS 

2 RM Front Squat 

Cash out: 
Timed 800 Meter Run 

CLICK HERE to compare to 4.18.22

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

8.02.2022

8.3.22



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

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

8.01.2022

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.

8.2.22



TEST DAY -RECORD RESULTS 

 "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

Quote: 
"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

Deadlifts

Double unders