1.1.23

CrossFit King of Prussia will be CLOSED today 1/1.

Quote: 

“The magic in new beginnings is truly the most powerful of them all.” 

– Josiyah Martin

12.31.22

CrossFit King of Prussia will be CLOSED today 12/31 and tomorrow 1/1.

Quote: 

“No one can ever take your memories from you – each day is a new beginning, make good memories every day.”

 – Catherine Pulsifer

12.30.22

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 compare to 8/15/22

CLICK HERE to read about who Amanda was.

Community Notes:

We will be CLOSED on Saturday 12/31 and Sunday 1/1 for New Years!

We will re-open with our regular schedule on 1/2/23!

Quote: 

“Take the first step in faith. You don’t have to see the whole staircase, just take the first step.” 

– Martin Luther King Jr.

12.29.22

5 sets for max load: 

 6 front-rack lunges (3/leg)

then...

 

Every minute on the minute for 5 minutes: 

:30 max calorie row 

Every minute on the minute for 5 minutes: 

 :40 max calorie row 

Every minute on the minute for 5 minutes: 

 :45 max calorie row 

Every minute on the minute for 5 minutes: 

 :50 max calorie row

Record total calories for each 5 minutes increment and the total for 20 minutes.

Community Notes:

We will be CLOSED on Saturday 12/31 and Sunday 1/1 for New Years!

We will re-open with our regular schedule on 1/2/23!

Quote: 

“No matter how hard the past is, you can always begin again.”

 – Buddha

12.28.22

4 sets for AMRAP 4: 

3 hang power cleans (95/135 lb) 

6 shoulder-to-overheads 

9 lateral burpees over the bar 

12 pull-ups 

--Rest 2:00 between rounds--

Community Notes:

We will be CLOSED on Saturday 12/31 and Sunday 1/1 for New Years!

We will re-open with our regular schedule on 1/2/23!

Quote: 

As iron sharpens iron, so a friend sharpens a friend. 

-Solomon

12.27.22

AMRAP 20 with a partner: 

23 box jump overs (20/24 in) 

23 power snatches (65/95 lb) 

23 overhead squats (65/95 lb) 

23 knees-to-elbows 

23 air bike calories

(This workout is performed with a partner, while one partner works, one rests.)

Community Notes:

We will be CLOSED on Saturday 12/31 and Sunday 1/1 for New Years!

We will re-open with our regular schedule on 1/2/23!

Quote: 

“Even the greatest was once a beginner. Don’t be afraid to take that first step.” 

– Muhammad Ali

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.

12.26.22

We are CLOSED today, but don't forget to give this classic AT HOME WOD a go!

100 Burpees for time. 

Post score to comments or tag us in a video @crossfitkop

Quote: 

“Maybe Christmas doesn’t come from a store. Maybe Christmas perhaps means a little bit more!” 

– Dr. Seuss

12.25.22

MERRY CHRISTMAS from our CrossFit KOP Family to yours!

Enjoy the Holiday, see you on the 26th for our regular schedule.

We will be closed Sunday 12/25 and Monday 12/26.

Quote: 

“May your walls know joy. May every room hold laughter and every window open to great possibility.”

 – Unattributed

12.24.22

12 Days of Christmas--CrossFit Style 

1 Deadlift (185/275) 

2 Handstand Push-ups 

3 Box Jumps (20"/24") 

4 Push-ups 

5 Med Ball Cleans (14/20) 

6 Burpees 

7 Toes to Bar 

8 Clean and Jerks (75/115) 

9 Sumo Deadlift High Pulls (75/115) 

10 Wall Balls (14/20) to (9ft/10ft) 

11 Thrusters (75/115) 

12 Power Snatches (75/115)

OR

RX + version...

1 Deadlift (185/275) 

2 Handstand Push-ups 

3 Chest to Bar Pull-ups

4 Push-ups 

5 Squat cleans (75/115)

6 Burpee box jump over

7 Toes to Bar 

8 Clean and Jerks (75/115) 

9 Sumo Deadlift High Pulls (75/115) 

10 Two-fer -Wall Balls (14/20) to (9ft/10ft) 

11 Thrusters (75/115) 

12 Power Snatches (75/115) 

 Just sing the 12 days of Christmas to yourself and follow the exercises...You will complete 1 Deadlift...then 2 Handstand Push-ups; 1 Deadlfit...then 3 Box Jumps; 2 Handstand Push-ups; 1 Deadlfit...and so on 4,3,2,1...5,4,3,2,1....etc, until you get from 12-1 you will be finished with the workout. This is a chipper, so be ready. We will scale to level and ability. 

You can work in teams of 2 if you want!

Advent Day 24:

Largest set of two-fer wallballs in one set 

Top Rx and Scale M/F all are awarded a ticket

***Advent Bonus***
Anyone who completes the 12 Days of Christmas Workout today will receive a ticket!

Classes TODAY:

Rolling heats between 8:00 AM and 11:00AM

Holiday Schedule:

Friday 12/24 - 8:30-11:00 AM (rolling heats) 12 Days of Christmas Workout.

Saturday 12/25 and Sunday 12/26 - CLOSED.

Saturday 1/1 and Sunday 1/2 - CLOSED.

Quote: 

“We make a living by what we get. We make a life by what we give.” 

– Winston Churchill

Due to Icy Conditions- 5:30PM will be cancelled

 

Due to icy conditions there will be no 5:30 pm CrossFit class tonight Friday 12/23. 

Please drive safely and have a Merry Christmas. 

We hope to see you at 8:30 am tomorrow for the 12 days of Christmas workout.

12.23.22

Complete as many rounds as possible in 15 minutes of: 

3 wall walks 

12 dumbbell snatches 

15 box jump-overs 

Ladies: 35- lb dumbbell, 20-in box

Gentlemen: 50-lb dumbbell, 24-in box

Cash out:

5 sets of 5 Strict Chest to Bar Pull-ups

Advent Day 23:

Heaviest DB Snatch R/L (M/F)

Community Notes:

Join us on Saturday 12/24 for 'rolling heats' of the 12 days of Christmas WOD from 8:30-11:00 AM.

CrossFit King of Prussia will be CLOSED on Sunday 12/25 and Monday 12/26, we will resume normal schedule on Tuesday 12/27. 

Quote: 

“When eating fruit, remember the one who planted the tree.” —Vietnamese Proverb

12.22.22

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

CLICK HERE"to compare to 8.8.22

Advent Day 21:

Max Calories Row in 3:00

Quote: 

“Acknowledging the good that you already have in your life is the foundation for all abundance.”

 —Eckhart Tolle

12.21.22

Deadlift 

5-5-5-5-5 

 Cash out: 

AMRAP in 8 minutes: 

Ladder up... 1 Deadlift, 1 Handstand Pushup 

2 Deadlifts 2 Handstand Pushups 

3 Deadlifts 3 Handstand Pushups 

4 Deadlifts 4 Handstand Pushups....etc 

 (Ladies 155#/ Gentlemen 225#) 

 Advent Day 22: Heaviest 5 RM (M/F)

Community Notes:

Join us on Saturday 12/24 for 'rolling heats' of the 12 days of Christmas WOD from 8:30-11:00 AM.

CrossFit King of Prussia will be CLOSED on Sunday 12/25 and Monday 12/26, we will resume normal schedule on Tuesday 12/27. 

Quote: 

“A thankful heart is not only the greatest virtue, but the parent of all the other virtues.” —Cicero

12.20.22

27-21-15-9 reps of:

Thruster (65/95#)

Chest to Bar Pull-up

Community Notes:

Join us on Saturday 12/24 for 'rolling heats' of the 12 days of Christmas WOD from 8:30-11:00 AM.

CrossFit King of Prussia will be CLOSED on Sunday 12/25 and Monday 12/26, we will resume normal schedule on Tuesday 12/27. 

Advent Day 20:

Max Sandbag hold (your choice weight) (M/F)

Quote: 

“Be thankful for what you have; you'll end up having more. If you concentrate on what you don't have, you will never, ever have enough.” —Oprah Winfrey

CrossFit KOP Happenings!

Mark your Calendars!!!

12 Days of Christmas Workout 12/24 8:30-11:00 AM (rolling heats)

Closed December 25th and 26th - Merry Christmas!

Pop-up Kids and Teens Class Wednesday 12/28:

CrossFit Kids (ages 5-12) - 1:15 - 2:00 PM 

CrossFit Teens (ages 13+)- 6:30 -7:30 PM 

Members and non-members welcome $20 drop in.

Closed December 31st and January 1st - Happy New Year!

Classes at the Lyons Den:
January 7th/8th - CrossFit Level 1 Certificate Course at CFKOP

February 18th/19th  - CrossFit Level 2 Certificate Course at CFKOP

March 25th/26th - Burgener Weightlifting Course at CFKOP

April 1st/2nd - Super-total Event at CFKOP

April 15th/16th - CrossFit Level 1 Certificate Course at CFKOP

New Classes:

Teen Weightlifting Tue/Thurs 5:30 PM 

CrossFit Kids January Saturday Schedule - 10:15 AM on 1/14, 1/21, 1/28 and 2/4

CrossFit OPEN - “Friday night lights” Friday 2/27, 2/24 and 3/3 from 4:30-7:30. Register soon. games.crossfit.com

12.19.22

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

CLICK HERE to compare to 8.19.22

Advent Day 19:

Max 5 RM Bench Press (M/F)

Max 1 RM Bench Press (M/F)

Community Notes:

Join us on Saturday 12/24 for 'rolling heats' of the 12 days of Christmas WOD from 8:30-11:00 AM.

CrossFit King of Prussia will be CLOSED on Sunday 12/25 and Monday 12/26, we will resume normal schedule on Tuesday 12/27. 

Quote: 

"He who sweats more in training bleeds less in war." 

 - Greek proverb.

12.18.22

5 Rounds for time of:

400 Meter Run

30 Double Unders

- Rest 1 Minute-

500 Meter Row

30 Double Unders

- Rest 1 Minute-

Advent Day 18:

Max Double Unders in 3:00 (M/F)

Quote: 

"Yesterday I dared to struggle, today I dare to win." 

 - Bernadette Devlin.

12.17.22

 For time: 

5 Ring Muscle Ups 

5 Bear Complex (65/95#) 

4 Muscle Ups 

4 Bear Complex (65/95#) 

 3 Muscle Ups 

3 Bear Complex (65/95#) 

 2 Muscle Ups 

2 Bear Complex (65/95#) 

 1 Muscle Up 

1 Bear Complex (65/95#) 

 The Bear Complex: 

1. Power Clean 

2. Front Squat 

3. Push-Press 

4. Back Squat 

5. Push-Press 

(this is done in sequence without putting the barbell down)

Advent Day 17:

Heaviest Weighted Plank :30 seconds

Heaviest Weighted Plank 1:00 seconds

Quote: 

"Yesterday’s mistakes cannot affect today’s possibilities unless you dwell on them." 

 - Benjamin Lotter.

12.16.22

AMRAP 20 with a partner: 

Partner 1: 250/300-m row 

Partner 2: 12 hang power snatches (75/115 lb) 

– Partners rotate after the row and snatches are completed. 

– Partners perform 5 synchronized bar-facing burpees before rotating.

Advent Day 16:

Longest Wall Sit (M/F)

Quote: 

"Life keeps throwing me stones. And I keep finding the diamonds." 

 - Ana Claudia Antunes.

12.15.22

For time

21-18-15-12-9 reps of: 

GHD Sit-ups 

Pull-ups 

Shuttle runs – 1 shuttle run = 20 ft

Advent Day 15:

Turkish Get-up - Max Load (M/F)

Turkish Get-up - Odd object (M/F)

Quote: 

"There will be obstacles. There will be doubters. There will be mistakes. But with hard work, there are no limits."  - Michael Phelps.

12.14.22

For time:

20 Calories Air Bike

20 Clean and Jerks (105/155#)

20 Bar Muscle Ups

20 Calories Air Bike

Advent Day 14:

Max Bar Muscle Ups in one set (M/F)

Quote:

"Courage is one step ahead of fear." 

 - Coleman Young.

12.13.22

TEST DAY - RECORD RESULTS 

2 RM Front Squat 

Cash out: 

Timed 800 Meter Run 

CLICK HERE to compare to 4.18.22

CLICK HERE to compare to 8.4.22

Advent Day 13:

Fastest 800 M Run (M/F)

Heaviest 2 RM Front Squat (M/F)

Quote: 

 "Strength and growth come only through continuous effort and struggle." 

 - Napoleon Hill.

12.12.22

"Burpees & Kettlebell Swings" 

This workout runs every minute on the minute for 30 minutes. Start with one rep of each movement on the first minute, then add one rep every minute thereafter. 

Example: 

Minute One: 1 Burpee, 1 KBS 

Minute Two: 2 Burpees, 2 KBS 

Minute Three: 3 Burpees, 3 KBS 

        Minute Four: 4 Burpees, 4 KBS etc ... 

Continue as long as you can adding one rep to each movement until you "miss" - until you can no longer complete all the reps within one minute. At that point you re-start on the next minute, beginning at one rep  of a Burpee and one rep of a KBS and adding up again. 

Your total number of reps is your final score for this WOD.

(Ladies 53#/ Gentlemen 70#)

Advent Day 12:

Max distance Handstand Walk 

Quote: 

"Energy and persistence conquer all things." - Benjamin Franklin.

12.11.22

CARDIO SUNDAY!

For time

 50-40-30-20-10:

Calories Row

Calories Bike

Calories Ski

Every 2 Minutes complete 5 Box Jump Overs (20/24")

Advent Day 11: 

Max Calories C2 Bike in 2:00 

Quote:

Kind people are brave people. Brave is not something you should wait to feel. Brave is a decision. It is a decision that compassion is more important than fear, than fitting in, than following the crowd. 

-Glennon Doyle

12.10.22

 Fight Gone Worse

Complete Five 1:00 Minute Rounds of:

Row - calories

Burpee -reps

Ski Erg - calories

Wallball (14/20 to 9/10ft) - reps

Air Bike - calories

After the first round rest 1:00

After the second round rest 2:00

After the third round rest 3:00

After the fourth round rest 4:00

Advent Day 10:

Max reps Sandbag over the shoulder with a partner in 5:00 Minutes.

You choose the load....

Quote:

"My interest is in finding my own way."

-Eva Hesse

12.9.22

 5 Rounds for time of:

15 Barbell Lunges (95/135#)

75 Double Unders

Advent Day 9:

Max Peg Board Ascents M/F

...(beat Mike Mit. get $100)

Community Notes:

Festivus, our Holiday Party is tonight, there will be NO 5:30 PM class so we can set up for the party!

Everyone is welcome, bring some drinks, a dish to share and white elephant gift. 

Quote:

“The world is more malleable than you think, and it's waiting for you to hammer it into shape.” — Bono

12.8.22

Every 5 minutes for 25 minutes: 

12 Toes to Bar 

24 Deadlifts (75/115#)

24 Back Squats (75/115#) 

12 Chest to Bar Pull Ups 

Record  slowest round

Advent Day 8:

Max KB Hold (2 x 53/70 lb KB)

...hold the Kettlebells at your side

Quote:

“Whenever you see darkness, there is extraordinary opportunity for the light to burn brighter.” — Bono

Festivus

 

 Festivus -is our annual HOLIDAY PARTY on FRIDAY 12/9 at 5:30PM!

JOIN US!

On 12/9 the last class will be at 4:30PM, there will be NO 5:30 PM Class.

Who is welcome at Festivus? 

EVERYONE (who is a member of CFKoP)! 

When should I arrive? 

 About 5:00/5:30 ish PM...and the WOD will commence closer to 6:00PM.

Remember there is A LOT of traffic around the gym because of the road closure on 202. 

What should I bring? 

A FUN, unique white elephant gift under or about $5.00/$10.00 and a dish to eat AND drinks to share.

 What should I wear? 

 A "festive" holiday sweater or something like it...we value creativity.

What should I expect? 

FUN, FRIENDS, COMMUNITY...AND...FEATS OF STRENGTH.
 You can also air your grievances and get your picture by the aluminum pole! We will provide a catered meal and some drinks. The WOD will be a team workout--your team will consist of a random selection of athletes

 Is it really worth coming? 

YES

12.7.22

 TEST DAY - RECORD RESULTS

The Lyons Press Medley 

Shoulder Press-Push Press-Push Jerk 

Keeping a barbell in your hands throughout the sequence of the 3 movements, perform 3 reps of Shoulder Press, 3 reps of Push Press and 3 reps of Push Jerks prior to re-racking the barbell. You will add weight to the barbell based on your level and ability. Perform the same sequence (3SP/3PP/3PJ) and re-rack. You will continue to increase the weight on the bar and the weight will eventually get to the point you cannot perform the Shoulder Press. At this point continue the Press Medley with only the Push Press and Push Jerk (3PP/3PJ). When the weight gets too heavy that you fail on the Push Press you will continue the Press Medley with Push Jerks (3 reps) only. 

Record the top weight for each lift. 

Click here to compare to 2.20.21.

Click here to compare to 7.06.19.
Click here to compare to 11.15.16.
Click here to compare to 3.23.15.
Click here to compare to 8.30.14.
Click here to compare to 2.19.13.

Advent Day 7:

Heaviest Shoulder Press (M/F)

Heaviest Push Press (M/F)

Heaviest Push Jerk (M/F)

Quote: 

"The only meaningful thing we can offer one another is love. Not advice, not questions about our choices, not suggestions for the future, just love.” Glennon Doyle

12.6.22

 5 Rounds for time of:

3 Rope Climbs (15ft)

6 Wall Walks (10 inches from the wall)

12 Dumbbell Thrusters (35/50#)

Advent Day 6:

Max Calories Ski Erg in 2:00 Minutes

Quote:

“I alone cannot change the world, but I can cast a stone across the waters to create many ripples.” 

– Mother Teresa

12.5.22

TEST DAY - RECORD RESULTS 

 "The Chief" 

 Max rounds in 3 minutes of: 

 3 Power cleans (95/135#) 

6 Push-ups 

9 Air 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

CLICK HERE to compare to 8.2.22

Advent Day 5:

Max Unbroken Wallballs (14/20 to 9/10 ft) or choose your own weight and height.

EVERYONE IS WELCOME to FESTIVUS!

We hope you can all join us for our Holiday Party - Festivus - on 12/9 at 5:30 PM. 

We will provide some food and drinks, but please bring something to share as well.

We will EAT, DRINK and be MERRY, conduct a White Elephant Exchange (Bring a wrapped gift), Air our Grievances and Perform the Feats of Strength!!! 

Quote: 

“Change is inevitable. Growth is optional.” -John C. Maxwell

12.4.22

9 AM CARDIO SUNDAY - AT THE LYONS DEN!

(555 W. Beidler Rd, King of Prussia)

AMRAP in 22 Minutes: 

(With a Partner!!!)

20 Sit-ups

20 Burpees

...While Partner B performs the above, Partner A Runs 400 Meters

Partners switch after each Run

Wear a 14/20 lb Weight Vest

Advent Day 4:

Max Low Plank Hold (M/F Winner)

Community Notes:

Today, Sunday (12/4) classes will be held at the Lyons Den, 555 W. Beidler Rd, King of Prussia. 

There will be NO 10:15 AM Strength Class today. 

EVERYONE IS WELCOME to FESTIVUS!

We hope you can all join us for our Holiday Party - Festivus - on 12/9 at 5:30 PM. 

We will provide some food and drinks, but please bring something to share as well.

We will EAT, DRINK and be MERRY, conduct a White Elephant Exchange (Bring a wrapped gift), Air our Grievances and Perform the Feats of Strength!!! 

Quote: 

“There is nothing permanent except change.” -Heraclitus

12.3.22

9 AM CROSSFIT CLASS - AT THE LYONS DEN!

(555 W. Beidler Rd, King of Prussia)

AMRAP in 22 Minutes:

15 Dumbbell Hang Power Cleans (35/50#)

15 Box Jump Overs (20/24")

30 Double Unders

15 Front Squats (35/50#)

15 Box Jump Overs (20/24")

30 Double Unders

15 Shoulder to Overhead (35/50#)

15 Box Jump Overs (20/24")

30 Double Unders

15 Devils Press (35/50#)

15 Box Jump Overs (20/24")

30 Double Unders

Advent Day 3:

Max Double Unders in 2 Minutes

Community Notes:

9 AM Saturday (12/3) and 9 AM Sunday (12/4) classes will be held at the Lyons Den, 555 W. Beidler Rd, King of Prussia. We are hosting a Level 2 Seminar at the box over the weekend. 

7:00 AM Saturday Comp Class will still be held at CFKoP and will end promptly at 8:00 AM. 

There will be NO 10:15 AM Strength Class on Sunday. 

EVERYONE IS WELCOME to FESTIVUS!

We hope you can all join us for our Holiday Party - Festivus - on 12/9 at 5:30 PM. 

We will provide some food and drinks, but please bring something to share as well.

We will EAT, DRINK and be MERRY, conduct a White Elephant Exchange (Bring a wrapped gift), Air our Grievances and Perform the Feats of Strength!!! 

Quote: 

“Education is the most powerful weapon which you can use to change the world.” -Nelson Mandela

12.2.22

3 Rounds for time of: 

500 Meter Row 

21 Kettlebell Swings (53/70#) 

15 Knees to Elbows 

9 Strict Ring Dips 

 Advent Day 2: 

Longest L-sit (M/F Winner)

Community Notes:

9 AM Saturday (12/3) and 9 AM Sunday (12/4) classes will be held at the Lyons Den, 555 W. Beidler Rd, King of Prussia. We are hosting a Level 2 Seminar at the box over the weekend. 

7:00 AM Saturday Comp Class will still be held at CFKoP and will end promptly at 8:00 AM. 

There will be NO 10:15 AM Strength Class on Sunday. 

Advent Challenges start on Thursday December 1st. Daily we will offer a challenge for everyone to participate in, you will have the chance to win advent tickets, get entered into a raffle to win some cool prizes!!!

EVERYONE IS WELCOME to FESTIVUS!

We hope you can all join us for our Holiday Party - Festivus - on 12/9 at 5:30 PM. 

We will provide some food and drinks, but please bring something to share as well.

We will EAT, DRINK and be MERRY, conduct a White Elephant Exchange (Bring a wrapped gift), Air our Grievances and Perform the Feats of Strength!!! 

Quote: 

“I can't change the direction of the wind, but I can adjust my sails to always reach my destination.” 

-Jimmy Dean

Athlete Spotlight - Mike Remer

Congrats Remer!!!

How long have you been at CK KOP? 

I’ve been at CFKOP for 6 years and 10 months 

What movements would your ideal wod have in it? 

My ideal wod would have pull-ups and box jumps so I can zoomy zoom through it. 

 What movements do you dread the most? 

Most dreaded movement is the assault bike or devils press 

Who is your favorite coach and why? 

I love all of the coaches but Aimee is my favorite and it’s not close. She is the best there is and gives out samples of beef sticks sometimes 

If given the opportunity to play a sport professionally, which one would you choose and why? 

Golf because you can stay competitive until you like can’t even walk anymore. #Longevity baby 

 

If you could time travel, would ou go forward or backward and why? 

I would travel backwards in time so I can spend time with loved ones that have moved on and I miss dearly. I would also travel specifically to 2011 to buy all the bitcoin.

12.1.22

Front Squat 

5-5-5-5-5

Cash out:

30 Front Squats (70% of 5 RM- from the floor)

30 Burpees

30 Pull-ups 

Advent Day 1:

2 RM ODDEST Object Overhead Squat (video and picture submissions are always welcome!)

(M/F Winner and runner up get an advent ticket)

Community Notes:

9 AM Saturday (12/3) and 9 AM Sunday (12/4) classes will be held at the Lyons Den, 555 W. Beidler Rd, King of Prussia. We are hosting a Level 2 Seminar at the box over the weekend. 

7:00 AM Saturday Comp Class will still be held at CFKoP and will end promptly at 8:00 AM. 

There will be NO 10:15 AM Strength Class on Sunday. 

Advent Challenges start TODAY, Thursday December 1st. Daily we will offer a challenge for everyone to participate in, you will have the chance to win advent tickets, get entered into a raffle to win some cool prizes!!!

EVERYONE IS WELCOME to FESTIVUS!

We hope you can all join us for our Holiday Party - Festivus - on 12/9 at 5:30 PM. 

We will provide some food and drinks, but please bring something to share as well.

We will EAT, DRINK and be MERRY, conduct a White Elephant Exchange (Bring a wrapped gift), Air our Grievances and Perform the Feats of Strength!!! 

Quote: 

'Every great dream begins with a dreamer. Always remember, you have within you the strength, the patience, and the passion to reach for the stars to change the world.' -Harriet Tubman

11.30.22

AMRAP in 20 Minutes:

10 Push Jerk (95/135#)

200 Feet Farmers Carry (35/50# Dumbbells)

20 High Wallballs (14/20# to 10/11ft)

10 Calories Ski Erg 

Community Notes:

9 AM Saturday (12/3) and 9 AM Sunday (12/4) classes will be held at the Lyons Den, 555 W. Beidler Rd, King of Prussia. We are hosting a Level 2 Seminar at the box over the weekend. 

7:00 AM Saturday Comp Class will still be held at CFKoP and will end promptly at 8:00 AM. 

There will be NO 10:15 AM Strength Class on Sunday. 

Advent Challenges start on Thursday December 1st. Daily we will offer a challenge for everyone to participate in, you will have the chance to win advent tickets, get entered into a raffle to win some cool prizes!!!

EVERYONE IS WELCOME to FESTIVUS!

We hope you can all join us for our Holiday Party - Festivus - on 12/9 at 5:30 PM. 

We will provide some food and drinks, but please bring something to share as well.

We will EAT, DRINK and be MERRY, conduct a White Elephant Exchange (Bring a wrapped gift), Air our Grievances and Perform the Feats of Strength!!! 

Quote: 

'Every day the clock resets. Your wins don't matter. Your failures don't matter. Don't stress on what was, fight for what could be.' -Sean Higgins

11.29.22

AMRAP in 9 Minutes:

3 Ring Muscle Ups

6 Squat Cleans (105/155#)

9 Calories Row

Rest 5:00 Minutes between AMRAPs

AMRAP in 9 Minutes:

3 Bar Muscle Ups

6 Squat Snatch (105/155#)

9 Calories Row

Community Notes:

9 AM Saturday (12/3) and 9 AM Sunday (12/4) classes will be held at the Lyons Den, 555 W. Beidler Rd, King of Prussia. We are hosting a Level 2 Seminar at the box over the weekend. 

7:00 AM Saturday Comp Class will still be held at CFKoP and will end promptly at 8:00 AM. 

There will be NO 10:15 AM Strength Class on Sunday. 

Advent Challenges start on Thursday December 1st. Daily we will offer a challenge for everyone to participate in, you will have the chance to win advent tickets, get entered into a raffle to win some cool prizes!!!

EVERYONE IS WELCOME to FESTIVUS!

We hope you can all join us for our Holiday Party - Festivus - on 12/9 at 5:30 PM. 

We will provide some food and drinks, but please bring something to share as well.

We will EAT, DRINK and be MERRY, conduct a White Elephant Exchange (Bring a wrapped gift), Air our Grievances and Perform the Feats of Strength!!! 

Quote: 

“Nothing splendid has ever been achieved, except by those who dared believe that something inside of them was superior to circumstance.” – Bruce Barton

11.28.22

 21-15-9 reps of:

Deadlift (185/275#)

Calories Air Bike 

Deficit Handstand Push-ups (3.5/4 inches)

Community Notes:

9 AM Saturday (12/3) and 9 AM Sunday (12/4) classes will be held at the Lyons Den, 555 W. Beidler Rd, King of Prussia. We are hosting a Level 2 Seminar at the box over the weekend. 

7:00 AM Saturday Comp Class will still be held at CFKoP and will end promptly at 8:00 AM. 

There will be NO 10:15 AM Strength Class on Sunday. 

Advent Challenges start on Thursday December 1st. Daily we will offer a challenge for everyone to participate in, you will have the chance to win advent tickets, get entered into a raffle to win some cool prizes!!!

EVERYONE IS WELCOME to FESTIVUS!

We hope you can all join us for our Holiday Party - Festivus - on 12/9 at 5:30 PM. 

We will provide some food and drinks, but please bring something to share as well.

We will EAT, DRINK and be MERRY, conduct a White Elephant Exchange (Bring a wrapped gift), Air our Grievances and Perform the Feats of Strength!!! 

Quote: 

“Determine that the thing can and shall be done, and then we shall find the way.” – Abraham Lincoln

Advent 2022

 

The Advent Calendar is typically a calendar containing small numbered flaps, one of which is opened on each day of Advent, typically to reveal a picture or treat appropriate to the season. 

 

 For us at the box, the Advent Calendar means a mini-CrossFit Challenge each day from December 1st through the 24th. The challenge will be posted on the blog 8 PM the night before along with the WOD. You will have from 6AM until the new challenge posts at 8PM to complete the challenge. 

 

Each submission will have to be verified by another athlete, so grab a coach or fellow athlete and get started! If you can't make it to the box that day - no worries - video submissions will be accepted. So grab your camera, record, and post on the CFKoP Community FB page-or maybe even live stream! 

 

 There will be a spot on the board each day for the results. The winner each day will receive a raffle ticket and can place their ticket in the raffle of their choice. 

 

Some days there will be more than one winner and we will have different categories, Female/Male, Scaled/ RX. 

 

The raffle winners will be drawn at the end of the Month!

 

Prizes include:

1 hour Personal Training Session with your Favorite CFKoP Coach 

Happy Hour with Pete D

T-shirt or tank from the CFKoP store 

$25 Gift Card to the Fristore

 A photo-shoot with Ryan Samson Photography

 A photo-shoot with Erin Murphy Designs

Wine and Spirits Basket

...and more