2.08.2023

2.9.23



4 Rounds for total reps:
1:00 Air Bike Calories
1:00 Dumbbell Shoulder to Overhead (25/35# 2xDB)
1:00 Ski Calories
1:00 Alternating Dumbbell Snatch  (35/50# 1xDB)
rest 1:00


Quote: 
“Do your best, and be a little better than you are.” ― Gordon B. Hinckley

2.07.2023

2.8.23


EMOM 25: 
Min. 1-5 | 3 unbroken cleans 
Min. 6-10 | 2 unbroken cleans 
Min. 11-25 | 1 clean

This is a heavy day that starts with getting the heart rate high. Increase the loading across as many sets as possible. Start with a light load (30-50%). Perform lifts as a power clean or a squat clean.

TEST DAY CASH OUT- RECORD RESULTS
For time:
2 K Row

Quote: 
“Focus on making yourself better, not on thinking that you are better.” ― Bohdi Sanders, The Secrets of Worldly Wisdom: Your Key to Unlocking Success

2.06.2023

2.7.23



For time:
1-10 Push Jerk (105/155#)
10-1 Back Squat (105/155#)
(weight will be taken from the floor)

Quote: 
“Mediocrity will never do. You are capable of something better.” ― Gordon B. Hinckley

2.05.2023

2.6.23



AMRAP in 15 Minutes:
3-6-9-12-18...etc..reps of:
Power Snatch (65/95#)
Chest to Bar Pull-ups

TEST DAY - CASH OUT - RECORD RESULTS
Max Double Unders in 2:00

Quote: 
Excellence is not a skill, it's an attitude. We are what we repeatedly do. Excellence, then, is not an act, but a habit. The will to win, the desire to succeed, the urge to reach your full potential... these are the keys that will unlock the door to personal excellence.

2.04.2023

2.5.23



10 Rounds for time:
12/15 Calorie Row
15 Wallballs 14/20 lbs to 9/10 ft
Rest 1:00 between rounds

Quote:
“The most difficult thing is the decision to act, the rest is merely tenacity.” - Amelia Earhart

2.03.2023

2.4.23



5 rounds for time with a partner: 
30 alternating DB snatches (50/70 lb) 
20 box jump-overs (20/24 in) 
-Resting partner hangs from the pull-up bar-

Quote: 
 “Life’s challenges are not supposed to paralyze you, they’re supposed to help you discover who you are.” - Bernice Johnson Reagon

2.02.2023

2.3.23



AMRAP 20 Minutes: 
10 single-arm KB swings, right (35/53 lb) 
10 single-arm KB swings, left 
250-m row 
10 barbell back rack lunges, right (65/95 lb) 
10 barbell back rack lunges, left
-KB swings to eye level-

 Quote: 
“Don’t go through life, grow through life.” - Eric Butterworth

2.01.2023

2.2.23



Every 3:00 x 7 sets for load: 
50 double-unders 
5 push presses

Increase loading across as many sets as possible. 
The double-unders should make lifting harder without stopping you in your tracks. 
Take the barbell from the rack or from the floor for an extra challenge. 
Advanced athletes could practice harder versions of the double-under like a triple-under or a crossover!

Quote: 
“The swiftest way to triple your success is to double your investment in personal development.” 
- Robin Sharma

EVAN Z- Athlete Spotlight

 

Congratulations Evan!



How long have you been at CF KOP? 
1 year & 2 months 

What brought you in our doors? I have been playing sports consistently since I was a little kid and specifically jiu-jitsu for for the last 15 years. The injuries were piling up. Some injuries were acute but most were chronic. I was constantly in pain. My wife on the other hand was the picture of health. She never had any serious injuries and she was feeling better and stronger than ever. She would never stop talking about how great CrossFit was and especially how great CrossFit KOP was. So I decided to stop making fun of CrossFit and give it a shot. 
 
How has CrossFit changed your life for the better? I feel stronger and look better. I'm still sore all the time but now it's a "good" soreness. Even now when I grapple I feel more balanced and structurally sound.

What are your favorite and least favorite movements to see in class? I enjoy all of the gymnastic movements. I really dislike burpees, thrusters and front rack position. 

What is your favorite part about being a part of this community? I started with the master's class and they were so welcoming and fun. Since then I have tried most of the other classes and everyone is really friendly and helpful.

1.31.2023

2.1.23



All for time:
3 Rounds:
15 Thrusters (65/95#)
12 Pull-ups

rest 2:00

2 Rounds:
21 Front Squats (95/135#)
7 Bar Muscle Ups

Quote: 
“One can choose to go back toward safety or forward toward growth. Growth must be chosen again and again; fear must be overcome again and again.” - Abraham Maslow

1.30.2023

1.31.23



3 Rounds for time of:
21 Handstand Push-ups
21 Calories Air Bike
15 Ring Dips 
15 Calories Air Bike
9 Push-ups
9 Calories Air Bike

Quote: 
“Stay afraid, but do it anyway. What’s important is the action. You don’t have to wait to be confident. Just do it and eventually the confidence will follow.” - Carrie Fisher

1.29.2023

1.30.23



TEST DAY - RECORD RESULTS
3 RM Deadlift

Cash out:
AMRAP in 8 Minutes:
8 Deadlifts (60% of 3 RM)
8 Burpees over the bar

Quote: 
“Strive not to be a success, but rather to be of value.” - Albert Einstein

1.28.2023

1.29.23






5 Rounds for reps:
1:00 max box jumps (20/24")
1:00 max calorie assault bike
1:00 max step-ups (1 DB 35/50#) to (20/24")
1:00 max calorie ski
- Rest 1:00 between rounds -

Sunday Strength

 12 minute to build to heavy dip clean

then.. 
10 minute EMOM
2 Hang Cleans

Quote: 
The determination to win is the better part of winning. 
- Daisaku Ikeda

1.27.2023

1.28.23



PARTNER WOD!
AMRAP in 22 Minutes:
50 Synchro AB-Mat Sit-ups
40 Calories Ski
30 Push Press (75/115#)
20 Chest to Bar Pull-ups

("you go, I go" Except the synchro sit-ups)

Quote: 
Happiness is an attitude of mind, born of the simple determination to be happy under all outward circumstances. 
- J. Donald Walters

Good Luck

 

Good Luck to Keith, Dana and Lenny lifting on Saturday at Kilodelphia in East Falls. These athletes will get three attempts at Snatch and Clean and Jerk to get to the max total in this Olympic Weightlifting meet!!!

Teen Weightlifting Continues

 


Our Teen Weightlifting program is continuing through the month of February!! 
Join us Tuesdays & Thursdays at 5:30-6:30 PM. Ages 12-17 no experience necessary. 
$125 for 4 weeks or $25 per drop in!

1.26.2023

1.27.23



7 Rounds for time of:
14 Dumbbell Deadlifts
14 Dumbbell Bench Press 

Men: 50-lb. dumbbells 
Women: 35-lb. dumbbells

Cash out:
Strict Weighted Pull-up
5-5-5-5-5 
(record load used)

Quote: 
Gold medals aren't really made of gold. They're made of sweat, determination, and a hard-to-find alloy called guts. 
- Dan Gable

Sign up TODAY for the OPEN



Are you signed up for this years The CrossFit Games open ?? 
We will draft teams for our in house teams next week (first week of February) so sign up soon if you haven’t already. You will a receive a custom CrossFit king of Prussia CrossFit open shirt, an awesome fun filled end of the open party at the conclusion of the final week, and the winning team gets bragging rights on their fitness for a whole year. 

 The yearly in house open continues and the rivalry is heating up already!! 
Team Excellence Chasers will be headed up by Coach Taylor and co caption Danielle! Defending champion Team Excellence will be lead by coach Aimee and co captain coach Keith! 
 
What is it ? Three workouts completed over a three week period to test your fitness level and improvement from the previous year. Just like in class there will be an RX version of the released by the CrossFit games as well as scaled version! When? The workouts will be released Thursday and be the workout of the day for the following Friday each week! Collectively most of us will perform the workouts Friday night in heats with one of your fellow gym members as your judge. Just come in Friday evening sign yourself up in a heat and we will help you prepare for the workout! 

What do I need to do? Sign up below ⬇️ ⬇️ https://games.crossfit.com/register/open... Then let one of your coaches know so we can add you to the list for the open draft . 

Why? The open is a SPECIAL time of the year where we get to test and celebrate our hard work we put in year round. I personally love the open for the OPEN MAGIC, a phenomenon where you push yourself to do something or accomplish something you never thought you could do or have been working towards all year. The countless PRs and first I have seen over the years keeps me signing up year after year! If all that hasn’t swayed you remember it will be the Friday workout every week for three weeks anyway so you might as well sign up and have some fun !!

CrossFit Kids

 


Join us this Saturday for CrossFit Kids.
Ages 5-12- no experience necessary.
$20 drop in.

1.25.2023

1.26.23



Take 15 minutes to build to a moderately heavy 3 RM Back Squat

then....

2 Rounds for time of:
1000 Meter Row
30 GHD Sit-ups
10 Back Squats (@60% of your 3 RM)
3 Rope Climbs (15ft)

(20:00 CAP)

Quote: 
The price of success is hard work, dedication to the job at hand, and the determination that whether we win or lose, we have applied the best of ourselves to the task at hand. 
-Vince Lombardi

1.24.2023

1.25.23



Power Snatch 
2-2-2-2-2-2-2

Cash out:
AMRAP in 7 Minutes:
16 Dumbbell Snatch (35/50#)
8 Strict Handstand Push-ups


Quote: 
Nothing in this world can take the place of persistence. Talent will not: nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not: the world is full of educated derelicts. Persistence and determination alone are omnipotent. 
- Calvin Coolidge

1.23.2023

1.24.23



For time:
15 Ring Muscle Ups
25 Knees to Elbows
30 Burpees
35 Box Jumps (20/24")
30 Burpees
25 Toes to Bar
15 Bar Muscle Ups

Quote: 
“Without continual growth and progress, such words as improvement, achievement, and success have no meaning.” 
-Benjamin Franklin

1.22.2023

1.23.23



For time:
20 Calorie Row
12 Deadlifts (105/155#)
9 Hang Power Cleans (105/155#)
6 Push Jerks 

15 Calories Air Bike
12 Deadlifts (105/155#)
9 Hang Power Cleans (105/155#)
6 Push Jerks

20 Calories Ski Erg
12 Deadlifts (105/155#)
9 Hang Power Cleans (105/155#)
6 Push Jerks

100 Double Unders
12 Deadlifts (105/155#)
9 Hang Power Cleans (105/155#)
6 Push Jerks

Quote: 
“If you want to experience significant progress toward your goal, you need to be intentional about the work you’re doing every day.” 
-Anonymous

1.21.2023

1.22.23






CARDIO - SUNDAY
Every 6 minutes x 5 rounds:
30/22 Calories Air Bike
12 Burpee Box Jump Overs (20/24")
500 M Row

Sunday Lifting
Every 2 minutes
3 Rounds 
3 Front Squats + 1 Jerk
3 Rounds
2 Front Squats + 1 jerk
3 Rounds
1 Front Squat + 1 Jerk

Quote: 
“Comfort is the enemy of progress.” 
-P. T. Barnum

1.20.2023

1.21.23



On a 1:30 clock x 5 sets: 
10 toes-to-bars 
10 deadlifts (65/95 lb) 
Max hang power snatch
– Rest 1:00 between sets.

Record total Hang Power Snatch per Round.

Quote: 
“Allow yourself to be proud of yourself and all the progress you’ve made. Especially the progress that no one else can see.” 
-Anonymous

1.19.2023

1.20.23



"Nancy" 
5 Rounds for time of:
400 Meter Run 
15 Overhead Squats (65/95#)

Quote: 
“Slow, steady progress is better than daily excuses.” 
-Robin Sharma

The 2023 CrossFit Games OPEN





As CrossFit Founder Greg Glassman said: “The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.” 

The Open is an expression of this quote in practical application. It represents the opportunity to be part of something bigger, to spark inspiration, to find motivation to move a little bit faster, to learn a new skill, to go a little bit heavier, and to pay a little more attention to your repetitions and the quality of your movement. You have the opportunity to care a little more about the people around you, to be invested in something more than your own workout, and to be invested in everyone else’s successes and triumphs in addition to your own. 

Sign up today at games.CrossFit.com and then add your name to the list at the gym!!! We will draft teams for our intramural open in a week! So sign up soon!

1.18.2023

1.19.23



AMRAP 20 with a partner: 
50 Calorie air bike 
75 KB Swings (53/70 lb) 
20 Sandbag Ground to Over the Shoulder (100/150#)
10 Wall Walks 

 Split work as needed; 1 partner works at a time.

Quote: 
“Without deviation from the norm, progress is not possible.” 
-Frank Zappa

1.17.2023

1.18.23



For time:
20 Bar Facing Burpees
10 Cleans (105/155#)
16 Bar Facing Burpees
8 Cleans (125/185#)
12 Bar Facing Burpees
6 Cleans (135/205#)
8 Bar Facing Burpees
4 Cleans (155/225#)

Quote: 
“Strive for progress, not perfection.” 
-Anonymous

1.16.2023

1.17.23


 TEST DAY - RECORD RESULTS

Shoulder Press 
5 RM

Cash out
AMRAP in 12 Minutes:
8 Toes to bar 
12 Pistols
14/16 Calorie Row

Quote: 
“Small progress is still progress.” 
-Anonymous

Congratulations Jeff

 





Congratulations Jeff!!! 

Jeff took home a first place finish at Wodapalooza this weekend! 
...in the Scaled Men’s Division of Wodapalooza 2023.

We are so proud of your dedication and hard work!

Take a look at this message he's sending to our community! 

To my CrossFit KOP family and friends,

I wanted to take a few hours to truly let this past weekends experience sink in and even now words escape me. I came to you on a Monday at the end of February 2018 when my first gym closed feeling a bit lost and a little nervous. It was like taking your first CrossFit class all over again… a unfamiliar place and with unfamiliar faces. 

I knew very shortly that KOP was different when Mike Roth asked me if I wanted to partner in warmup that first class. Mike and I are still friends to this day and not a week goes by where we don’t chat. Fast forward 5 years and I’m still grateful for that day, the impression you all made on me, and to still be a part of this family. The gym has been through so much over the 15 years it’s existed and it… WE are still here. It proves that we are resilient, strong, and adaptable as one and I’m proud to be part of that. 

Aimee has truly made something rare and precious. She’s taken “misfits” and games athletes alike and made each of is feel like we are all someone special and for that I am forever grateful to her and you all.

CrossFit has been a part of my life for nearly 10 years… 10 YEARS… And in that decade I’ve competed in countless competitions always landing just short of standing at the top of a podium. It wasn’t until King and Queen of 2022 that I would win my very first CrossFit competition and less then half a year later I would get the second win of my life, the Scaled Men’s Division of Wodapalooza 2023.

This was my third year competing here in Miami, all three times carrying the name of CrossFit King of Prussia along side of my own. Each year I tried my hardest to make you all proud. I wanted to represent the gym and you all more than just myself. I hope I was able to do that.

This year was so different. I still really can’t describe the feeling and I’m not entirely sure I will ever be able to. I just want you all to know that you were with me each day out there on that floor, every time I felt nervous, every time my body screamed stop… you all kept me going. 

For all the hours we’ve spent together, challenging each other, pushing each other, celebrating with each other… this weekends victory is not mine alone, it’s all of ours. 

Thank you all for the support this weekend and through the years it took to get here. I couldn’t have done this without you. 

-Jeff



1.15.2023

1.16.23


TEST DAY - FLIGHT SIMULATOR

For time:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 reps of:
Unbroken Double Unders 
(cap 20:00) 

Coaches Notes: 
The Flight Simulator is a workout that challenges you in many ways. To complete this workout as prescribed, each set of double unders must be strung. This means you must complete that many in a row without stopping. After each set, you MUST break. For example, you cannot do 30 straight and then perform 20 as your next set. You must do 5, stop, 10 stop, etc...however, you control how long you stop. If you fail any set, you must start that set over. For example, if you trip on 49 of 50, you must redo the set of 50. 

Cash out: 
AMRAP in 7 Minutes:
6 Dumbbell Front Rack Lunge (35/50#) 
12 Alternating Single Arm Dumbbell Clean and Jerks (35/50#) 
(All corners of the Dumbbell much touch the ground in the C&J)

Quote: 
“I really think a champion is defined not by their wins, but how they can recover when they fall.” - Serena Williams

1.14.2023

1.15.23



CARDIO SUNDAY 
On the Minute x 30:
1 Minute Row
1 Minute Burpees

Score - Lowest round of calories rowed and lowest round of burpees. 

Quote: 
 "Should you find a wise critic to point out your faults, follow him as you would a guide to hidden treasure." - Buddah

1.13.2023

1.14.23



30*20*10* Reps/Calories of:
Ski Erg Calories
Dumbbell Bench (two - 35/50#)
Dumbbell Step-up (one - 35/50#) (20/24")
*after each set complete 2 rope climbs (15ft)


Quote: 
“Never say never, because limits, like fears, are often just an illusion.” ― Michael Jordan

1.12.2023

1.13.23


Deadlift 
10-10-10-10-10

Cash out:
Max Wall-balls in 4:00 Minutes (14/20 to 9/10 ft)

Quote: 
Every situation in life is temporary. So, when life is good, make sure you enjoy and receive it fully. And when life is not so good, remember that it will not last forever and better days are on the way. 
- Jennie Young

1.11.2023

1.12.23



Partner WOD
4 Rounds for time of: 
30 Calorie Air Bike 
30 Power Snatch (65/95#) 
Handstand Walk (100 feet) 

 Coaches Notes: 
Athletes will work in teams of two to complete the above work, the entire workout, bike snatches and handstand walk can be broken up as the team seems fit.

Quote: 
“Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it.” ― Michael Jordan

CrossFit King of Prussia Wellness and Nutrition Challenge


We all know Nutrition is at the base of the "Theoretical Hierarchy of the Development of an Athlete" and important to all of the developmental skills on top of it but we also need to pay attention to other tenants in and outside of the gym. 

This year, the 2023 CFKOP Nutrition Challenge will incorporate Wellness; we have multitude of items you can receive points for on a weekly basis (Nutrition, Mobility, Exercise, Personal Growth). 

At the end of the four week challenge the person who has the most points will receive a Free Month at CrossFit King of Prussia. We will have a shared spreadsheet that you can update weekly, drop your email in the comments or sign up at the box and we will add you to the spreadsheet. The spreadsheet will be released on Monday afternoon (1/16/23).

This Challenge will start on Monday January 16th and run through February 16th the day before the first open workout!

Each line item will be assessed one point (except signing up for the OPEN, that's 5 points).  You can accumulate as many points as possible daily, in as many categories as you see fit. Make sure to post in the community page (and social media) some photos and what you have been doing to stay accountable and inspire others. 

Nutrition
Add Protein (1 g Protein per lb body weight)
Add Veggies 800 g a day
Weigh and Measure 
Try a new approach, Zone, Paleo, Keto, Intermittent Fasting, Carnivore
Cut back or cut out Sugar
Cut back or cut out  Alcohol 
Drink 1/2 Body weight in water (oz)

Mobility 
Massage
Chiropractor
Yoga
Stretch/ Foam Roll
Crossover Symmetry

Exercise
Attend CF Class
Get outside
Lift something HEAVY
Sign up for the OPEN (5 points)

Personal 
Read a book
Relax
Walk in Nature
Help (reach out) to a friend w/out being asked
Do a meditation or breathing practice
Show gratitude (write down 3 things you are grateful for)
Bring a friend to the gym
Get 8 hours + of sleep
Ask a friend for help

Good Luck Jeff

 


Shout out to our very own Jeff Paul who flies ✈️ out to Miami tomorrow morning to compete Wodapalooza!! Show him some love and good luck in the comments! 
 You can check out the live stream for free here: https://youtube.com/@LoudAndLiveSports 
Stay tuned for heat times and schedule!

1.10.2023

1.11.23



TEST DAY - RECORD RESULTS 

"ANGIE"
For time: 
100 pull-ups 
100 push-ups 
100 sit-ups 
100 squats 

Scaling: 
This chipper should push your muscular stamina while being metabolically taxing. Drop the reps and modify the movements for the exercises you struggle with. Try to avoid any one exercise taking more than 8 minutes.

Quote: 
"A disciplined mind brings happiness." 
-Buddah

1.09.2023

1.10.23



AMRAP in 15 Minutes:
1 Thruster (95/135#)
1 Deficit Handstand Push-up (3/4.5 inch)
10 Double Unders
2 Thrusters (95/135#)
2 Deficit Handstand Push-ups (3/4.5 inch)
20 Double Unders
3 Thrusters (95/135#)
3 Deficit Handstand Push-ups (3/4.5 inch)
30 Double Unders
4 Thrusters (95/135#)
4 Deficit Handstand Push-ups (3/4.5 inch)
40 Double Unders

....continue to Ladder Up 5/50...6/60...7/70... until time elapses.

Quote: 
Pause and remember: If you empty yourself of yesterday’s sorrows, you will have much more room for today’s joy. - Jennie Young

1.08.2023

1.9.23



TEST DAY - RECORD RESULTS

The Other CrossFit Total 
Clean, 1 rep 
Bench press, 1 rep 
Overhead squat, 1 rep 
 
Clean is from the ground, power or squat.

Quote: 
"Believe you can and you're halfway there." 
-Theodore Roosevelt