10.1.22

For time: 

20 Deadlifts (155/225#)

40 Pull-ups 

15 Deadlifts (155/225#)

30 Chest to Bar Pull-ups

10 Deadlifts (155/225#)

20 Toes to Bar

5 Deadlifts (155/225#)

10 Knees to Elbows

Quote: 

"Just be yourself, there is no one better."

-Taylor swift

15 years!

 

As we head into our fifteenth year as a CrossFit affiliate, I can't help but be overwhelmed with emotion and gratitude for every single person who has walked through the doors of CrossFit King of Prussia. You have ALL taught me a lesson, you have knocked down your own personal wall, become vulnerable and allowed me to have a look into who you are, what you are capable of and how far you can push yourself. I hope you have walked out of the doors of CrossFit King of Prussia with some sort of betterment, maybe it's personal, physical, social or emotional, but no matter what pursuit you have excelled in, experienced or overcome I know the community and walls around CFKOP have played a role in your growth and development. Thank you all for your commitment to CFKOP, cheers to another 15 years of fitness, friends and functional movements executed at high intensity. - Aimee

9.30.22

AMRAP in 25 Minutes w/ a Partner:

70 Burpees

60 Synchro Dumbbell Front Rack Lunge 

50 Dumbbell Snatch 

40 Box Jumps 

30 Dumbbell Box Step-over 

20 Devils Press 

10 Bar Muscle Up

Box height 20/24" 

Single Dumbbell Weight 35/50#

 Quote:

"At some point you just have to let go of what you thought should happen and live in what is happening."

9.29.22

For time:

35 Wall-balls (14/20# to 9/10 ft)

21 Ring Dips

35 Wall-balls (14/20# to 9/10 ft)

15 Ring Dips

35 Wall-balls (14/20# to 9/10 ft)

12 Ring Dips

35 Wall-balls (14/20# to 9/10 ft)

9 Ring Dips

Cash out:

For time:

200 ft Handstand Walk

Quote: 

"Pain is inevitable. Suffering is optional."

9.28.22

AMRAP in 10 Minutes:

12/15 Calories Bike

15 GHD Sit-ups

9 Dumbbell Shoulder to Overhead (35/0#)

rest 5:00 

AMRAP in 10 Minutes:

12/15 Calories Ski

15 Toes to Bar

9 Dumbbell Shoulder to Overhead (35/50#)

Quote: 

"What a wonderful thought it is that some of the best days of our lives haven't happened yet." 

 -Anne Frank

9.27.22

 Front Squat 

5-5-5-5-5

AMRAP in 5:

10 Front Squat (65/95#)

10 Push-ups

Quote:

"How can I begin anything new with all of yesterday in me?"

-Leonard Cohen

9.26.22

For time: 

800/1,000-m row 

15 Wall-walks

600/750-m row 

10 Wall-walks

400/500-m row 

5 Wall-walks

Quote: 

The improvement of understanding is for two ends: first, our own increase of knowledge; secondly, to enable us to deliver that knowledge to others. John Locke

9.25.22

3 Rounds for time:

400 M run

200 Double Unders

200 M run

100 Air Squats

100 M run

50 Burpees

Community Notes:

9 AM Class at the Lyons Den today, 555 W. Beidler Rd, King of Prussia.

No lifting today.

Quote: 

 The journey is never ending. There's always gonna be growth, improvement, adversity; you just gotta take it all in and do what's right, continue to grow, continue to live in the moment. Antonio Brown

9.24.22

10 rounds for time: 

12 box jump overs (20/24 in) 

12 hand-release push-ups

Community Notes:

We are hosting a Level 1 Seminar this weekend, so weekend classes will be held at the Lyons Den on Saturday 9 AM and Sunday 9 AM. 

Lyons Den - 555 W. Beidler Rd. King of Prussia PA.

There will be no CFKids on Saturday and no Lifting on Sunday, 7:00 AM Comp Class will remain at the box on Saturday morning.

Quote: 

“It seems to me the problems you worry yourself sick about never seem to materialize. It's the ones that catch you unexpectedly on a Wednesday afternoon that knock you sideways.” - Alfie

9.23.22

5 Rounds for time of:

400 Meter Run

12 Chest to Bar Pull-ups

15 Sumo-deadlift High Pulls (65/95#)

Community Notes:

We are hosting a Level 1 Seminar this weekend, so weekend classes will be held at the Lyons Den on Saturday 9 AM and Sunday 9 AM. 

Lyons Den - 555 W. Beidler Rd. King of Prussia PA.

There will be no CFKids on Saturday and no Lifting on Sunday, 7:00 AM Comp Class will remain at the box on Saturday morning.

Quote: 

 “Don’t ever let somebody tell you you can’t do something, not even me. You dream, you gotta protect it. People can’t do something themselves, they wanna tell you you can’t do it. If you want something, go get it. Period.” – Chris Gardner, The Pursuit of Happyness

9.22.22

TEST DAY- RECORD RESULTS

1 RM Push Press 

Cash out:

3 Rounds for time:

10 Alternating Dumbbell Snatch (50/70#)

50-ft DB overhead carry, left 

50-ft DB overhead carry, right 

CLICK HERE to compare to 1.28.22

CLICK HERE to compare to 5.3.22

Community Notes:

We are hosting a Level 1 Seminar this weekend, so weekend classes will be held at the Lyons Den on Saturday 9 AM and Sunday 9 AM. 

Lyons Den - 555 W. Beidler Rd. King of Prussia PA.

There will be no CFKids on Saturday and no Lifting on Sunday, 7:00 AM Comp Class will remain at the box on Saturday morning.

Quote: 

“Every man dies, not every man really lives.” – Braveheart

9.21.22

AMRAP 15: 

2 rope climbs (15ft)

10 deadlifts (125/185#) 

4 rope climbs (15ft)

10 deadlifts (125/185#) 

6 rope climbs (15ft)

10 deadlifts (125/185#) 

– Continue adding 2 reps to the rope climb until time expires.

Community Notes:

We are hosting a Level 1 Seminar this weekend, so weekend classes will be held at the Lyons Den on Saturday 9 AM and Sunday 9 AM. 

Lyons Den - 555 W. Beidler Rd. King of Prussia PA.

There will be no CFKids on Saturday and no Lifting on Sunday, 7:00 AM Comp Class will remain at the box on Saturday morning.

Quote:

“Nobody is gonna hit as hard as life, but it ain’t how hard you can hit. It’s how hard you can get hit and keep moving forward. It’s how much you can take, and keep moving forward. That’s how winning is done.” - Rocky Balboa

9.20.22

3 Hang Power Cleans + 1 Jerk

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

Cash out:

4 Rounds for time of:

50 Double Unders

5 Sandbag Ground to Over the Shoulder (100/150#)

Quote: 

“If you see someone without a smile, give them one of yours.” – Dolly Parton

9.19.22

Every 5:00 x 5 rounds: 

12/15 calorie assault bike 

12 overhead squats (75/115 lb) 

15 lateral burpees over the barbell 

12 alternating front-rack lunges (75/115 lb)

Quote: 

“If you focus on what you left behind, you will never be able to see what lies ahead.” - Ratatouille

9.18.22

 2 Rounds for time:

Run 1 Mile 

50 Burpees 

For each rep, jump and touch a target 12" inches above your reach.

Quote:

“Every accomplishment starts with the decision to try.” -John F Kennedy

9.17.22

5 Rounds for time:

11 Power Snatch (75/115#)

55 Double Unders

3 Ring Muscle Ups

Quote:

Failure is not the opposite of success: it’s part of success.” 

-Arianna Huffington

9.16.22

For time:

750 meter row

40 Toes to Bar

30 DB Deadlift (35/50#)

20 DB Hang Power Clean (35/50#)

10 DB Thruster (35/50#)

 Quote:

"I'm not afraid of dying I'm afraid of not trying."

- JZ

9.15.22

For time: 

 3-minute handstand hold 

100 air squats 

150-foot handstand walk 

100 air squats 

30 handstand push-ups

 Quote:

"You cannot beat a river into submission, you have to surrender to its current and use its power as your own." - The Ancient One

9.14.22

TEST DAY - RECORD RESULTS

"Nicole"

AMRAP in 20 Minutes:

400 Meter Run 

Max Pull-ups 

CLICK HERE to compare to 1.31.22

CLICK HERE to compare to 5.12.22

Quote: 

"Sometimes we are tested not to show our weaknesses but to discover our strengths."

9.13.22

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

"Jack" 

 AMRAP in 20 Minutes:

10 Push Press (75/115#)

10 Kettlebell Swings (35/53#)

10 Box Jumps (20/24")

Quote:

"Let everything happen to you, beauty and terror...Just keep going no feeling is final."

-Rainer Maria Rilke

9.12.22

TEST DAY - RECORD RESULTS

40 Squat Clean and Jerks (125/185#)

CLICK HERE to compare to 1.17.22

CLICK HERE to compare to 5.25.22

 Quote:

"If fear is cultivated it will become stronger, if faith is cultivated it will achieve mastery" - John Paul Jones

9.11.22

3 rounds for time: 

800/1,000-m row – 

After each round perform 2 double-unders for each stroke taken.

 Quote:

"Faith is the bird that feels the light when the dawn is still dark." - Rabindranath Tagore

9.10.22

4 Rounds for time:

15 Handstand Push-ups

50 Double Unders

15 Dumbbell Bench Press (35/50#)

50 Double Unders

Cash out:

800 Meter Run

 Quote:

"It is amazing how complete is the delusion that beauty is to goodness." - Leo Tolstoy

9.9.22

5 Rounds:

In a 4:00 window complete:

500 Meter Row

10 Burpees

Max Calories Air Bike

Rest 1:00

(record total calories for all 5 rounds)

Cash out:

3 Rounds:

:30 L-sit hold

:30 High plank hold

:30 Chin over bar hold

:30 Low Plank Hold

 Quote:

"I don't think of all the misery but of the beauty that still remains." - Anne Frank

9.8.22

5 Rounds:

AMRAP in 3 Minutes:

3 Bar Muscle Ups

5 Dumbbell Hang Power Cleans (35/50#)

7 Box Jump Overs (20/24") 

(athletes can fully clear the box or jump on and over)

Rest 1:00 between rounds

(Record total rounds and reps)

Quote: 

"There's nothing wrong with dreaming big, just as long as you understand you need to put in hard work to make things happen. Also, it's key to have the right people around you to help and support you." —Annie Thorisdottir

9.7.22

 TEST DAY - RECORD RESULTS

5 RM Deadlift 

Cash out:

MAX Calories Air Bike  or C2 Bike in 10 Minutes

CLICK HERE to compare to 1.19.22

CLICK HERE to compare to 5.11.22

Quote: 

"If they stand behind you, protect them. If they stand beside you, respect them. If they stand against you, defeat them." (Nordic Viking saying)

9.6.22

Take 15 minutes to build to a heavy Front Squat 

then...

For time:

15-12-9-6 reps of:

Front Squat (125/185#) (from the floor)

Chest to Bar Pull-up

Toes to Bar

Quote: 

"The main reason I love this quote so much and why I find motivation from it is because no matter the situation, you can always try and turn it into a positive by learning and evolving from that experience. But it also reminds you that you're never alone even when times are tough." —Tia-Clair Toomey

CLOSED for Labor Day

 

CrossFit King of Prussia will be CLOSED today September 5th for Labor Day, we will resume our normal hours on Tuesday September 6th. 

9.4.22

For time: 

1000 Meter Row

100 Double Unders

1 Mile Run 

800 Meter Row

80 Double Unders

800 M Run 

400 M Row

40 Double Unders

400 M Row

(30 Minute Cap)

Community Notes:

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

Quote: 

Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful. – Herman Cain

9.3.22

All for time:

50-35-25 reps of:

Wallballs (14/20 to 9/10 ft)

Russian Kettlebell Swings (53/70#)

Rest 5:00 

2 Rounds:

250 M Ski Erg

15 Power Clean (75/115#)

250 M Ski Erg

15 Push Press (75/115#)

Community Notes:

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

Quote: 

You learn more from failure than from successes. Don’t let it stop you. Failure builds character.

9.2.22

For Time: 

10-8-6-4-2 Squat Snatch 

115/75-135/95-155/105-175/115-185/125 

20-40-60-80-100 Double Unders

CLICK HERE to compare to 7.26.18

Community Notes:

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

Quote: 

If you are not willing to risk the usual, you will have to settle for the ordinary. – Jim Rohn

Coach Spotlight - Ben Berry

 

How long have you been at CF KOP?

• I joined CF KOP October 2019, a month after moving back home from DC. 

What made you want to get your Level 1 and start coaching?

• Aimee asked if I had anything interest in coaching and I initially thought that was a terrible idea. My friends and family that I have known me for years know I do not want to be responsible for other people. But I talked to a few current members at CF KOP and they thought I’d make a good coach. Plus I needed a new challenge in life. I had already done most of the things I wanted to do in my career, so coaching (and coaching something that was still relatively new to me) was an exciting opportunity. 

What's your favorite thing about coaching?

• I will pick several things:
• There’s so many things. When Aimee is in my class and she yells “what was I thinking when I programmed this?!?!” Make me feel better that I’m not a as bad of an athlete as I thought haha. I thoroughly enjoy strength and lifting days. When there’s nothing but you and a barbell. When I can get into the details of different grip for deadlifts (double overhand, mix grip, or hook grip). When I see athletes hit PRs (which always happens in my class because athletes hit PRs when the coach is attractive). Seeing athletes get their first BMU, or HSPU, or other gymnastic movements. 

What do you admire about your fellow coaches?

• it is very admirable how knowledgeable all the coaches are. That’s something I didn’t realize until I would drop into other gyms when I’d travel. There’s a proper general warmup, time for skill progressions and scaling options. I feel completely confident that someone could drop into a class and have a good time. I admire how Keith Bombar controls a room when coaching, while keeping it light with his self deprecating sense of humor. However Keith knows more about the human body than I know about myself. Last year I was talking to a member who raved about the endless information that Keith had in his head. 

How has coaching made an impact on your life?

• Coaching at CF KOP has had a great impact on my life. I’ve made some friends, gotten to know several members on a deeper level outside of the gym and it’s been great. When I moved back from DC in 2019, most of my friends I grew up with had moved away and all of them had families. Which is great, I’m not complaining, it’s just our friendship has change and I’m happy for all of them. 90% of the friends I’ve made in the area since moving back are from CF KOP.