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

1.31.23

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

1.30.23

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

1.29.23

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

1.28.23

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!

1.27.23

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.

1.26.23

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

1.25.23

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

1.24.23

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

1.23.23

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

1.22.23

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

1.21.23

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

1.20.23

TEST DAY- RECORD RESULTS

"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!

1.19.23

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

1.18.23

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

1.17.23

 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

1.16.23

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

1.15.23

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

1.14.23

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

1.13.23

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

1.12.23

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!

1.11.23

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

1.10.23

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

1.9.23

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

1.8.23

3 Rounds for time of:

800 Meter Run

50 Box Jumps (20/24")

Community Notes:

Sunday 9AM (Cardio class) will be held at the Lyons Den 555 W. Beidler Road, King of Prussia. 

Quote: 

"You have succeeded in life when all you really want is only what you really need." 

-Vernon Howard

1.7.23

For time:

Double Unders

100-80-60-40-20 reps

Dumbbell Thrusters (35/50#)

25-20-15-10-5 reps

Community Notes:

Weekend classes -  TODAY!! 9 AM Saturday (CrossFit) and Sunday (Cardio) will be held at the Lyons Den 555 W. Beidler Road, King of Prussia. 

Quote: 

"Perfection is not attainable. But if we chase perfection we can catch excellence." 

-Vince Lombardi

1.6.23

Push Press

5-5-5-5-5

Cash out

AMRAP in 10 Minutes:

30 Bar facing burpees

15 Push Press @ 70% of 5 RM

10 Bar Muscle Ups

Community Notes:

Weekend classes - 9 AM Saturday (CrossFit) and Sunday (Cardio) will be held at the Lyons Den 555 W. Beidler Road, King of Prussia. 

Quote: 

"Through impulse alone, and is a succession of little things that are brought together." 

-Vincent Van Gogh

Nutrition and Wellness Challenge

Nutrition and Wellness challenge coming mid-month! Stay tuned! 

It will take us through the open so you are the best version of yourself!

The 2023 CrossFit OPEN

 

It's that time again to sign up for the 2023 NO BULL CrossFit Games OPEN. 

To sign up go to --> Games.crossfit.com or use the QR code.

Please sign up prior to the end of January!

 We will draft two teams this year; Coach Taylor will head up the Black team and Coach Aimee the Red team. We will have T-shirt's to show your team spirit too!

Get ready for some fun, friendly, intramural competition. Open begins this week and lasts for 3 weeks. CrossFit announces the workout on Thursday afternoon, we will run that workout in ALL classes on Friday and in the evening we will host a FUN filled Friday night lights, come out to cheer for your fellow athletes, socialize and workout! 

We will start rolling heats from 4:30 PM on. All you need to do is à show up, sign up for a heat, warm up and a judge will guide you though your workout. Following the workout it is the athletes responsibility to log their score in games.crossfit.com, we will keep an in-house team spreadsheet and post it weekly with the results! If you haven’t registered there is still time. Let us know if you need help! 

If you chose not to register you can still complete the workouts on Friday at CFKOP! 

Non- members are also welcome!

Lyons Den

 

This weekend classes are at the 🦁Lyons Den 🦁 9:00 am Saturday and Sunday! 

 Location - 555 w. BEIDLER Rd. King of Prussia. See ya there!

1.5.23

TEST DAY- RECORD RESULTS

"Christine"

3 Rounds for time of:

500 meter row

12 body weight deadlifts

21 box jumps (20/24")

Community Notes:

Weekend classes - 9 AM Saturday (CrossFit) and Sunday (Cardio) will be held at the Lyons Den 555 W. Beidler Road, King of Prussia. 

Quote: 

"If you change the way you look at things, the things you look at change." 

-Wayne Dyer

1.4.23

All for time:

3 Rounds of:

25 Abmat-Sit-ups

18/25 Calorie Air Bike

rest 2:00

3 Rounds of:

25 GHD-Sit-ups

18/25 Calorie Air Bike

Community Notes:

Weekend classes - 9 AM Saturday (CrossFit) and Sunday (Cardio) will be held at the Lyons Den 555 W. Beidler Road, King of Prussia. 

Quote: 

"The art of life is to know how to enjoy a little and to endure very much." 

-William Hazlitt

1.3.23

TEST DAY - RECORD RESULTS

Squat Clean + 2 Front Squats

(For max load)

Cash out

For time:

500 M Ski

Community Notes:

Weekend classes - 9 AM Saturday (CrossFit) and Sunday (Cardio) will be held at the Lyons Den 555 W. Beidler Road, King of Prussia. 

Quote: 

"We are here to add what we can to life, not to get what we can from life." 

-William Osler

Consistency

 

We all know consistency breeds adaptation, and we wanted to take a minute to celebrate our athletes and their dedication to CrossFit King of Prussia in 2022. Check out how many times these athletes have walked through the doors!

Meighan D 282 visits

Freaky G 232 visits 

Alex T 227 visits 

Greg A 224 visits 

Jeff P 217 visits 

Pam G 216 visits 

Erin M 209 visits 

Erini 198 visits 

Danielle C 189 visits 

Meg O186 visits