Test Days - 2023

As we move away from 2022 into 2023, I wanted to thank everyone for their continual support of CrossFit King of Prussia and dedication to our program. 

We will continue to evolve our programming to get the best results out of our athletes at CrossFit King of Prussia. We want our athletes to be good at CrossFit and the ten general physical skills so that they have a general physical preparedness that enables them to do well at any sport or task life throws their way now, and long into the future. Our program is based on measurable, observable repeatable data (loads, times, distance, reps) which in turn allows us to assess everyone's current level of fitness and put forth a program that continually challenges them and allows for the best possible human performance no matter what your relative intensity is. 

With the goal of bringing more to the class hour while maintaining our constant pursuit of solid form and technique for all athletes, our programming will incorporate the following:

1. 12 TEST DAYS/benchmark workouts, 10 STRENGTH lifts, 12 gymnastic SKILLS and 6 monostructural skill tests programmed on a rotating 4 month cycle. 

2. We will continue with our trimester based system when consistently retesting of benchmarks. 

3. We will continue to incorporate strength and MORE metcons into our one hour 1-2x per week as well as consistent gymnastic skill work 2-3 x a week. 

If a testing progress is not a part of your programming, there is no way to evaluate the success or failure of your programming.

A similar plan has been a successful testing process for the last seven years at CrossFit KoP and will continuously help us evaluate our progress over the next year. Together, the workouts will test an athlete’s capacity in all the CrossFit time domains (short, moderate, long), the movements (Weightlifting, Gymnastics and Mono-structural elements), and the ten general physical skills.

We will use these workouts on a continuous basis to help us evaluate whether our programming is developing athletes in all areas, not just one or two, and to keep athletes focused on their continuous improvement and consistency at the gym.

Please note, these will NOT be the only workouts and lifts you will see programmed throughout the year but prove as our testing ground.

To take full advantage of the upcoming year it will be imperative that you log your workouts and check in on the blog to see your results and "compare to" times and loads.