4.1.23

There will be NO CrossFit Classes TODAY

  We are hosting Super Total. Please come out to spectate and cheer on your favorite athletes. 

Dana H, Kate C and Seth will be competing this year!!!

Regular classes will resume on Sunday.

Quote: 

 "Remember that wherever your heart is, there you will find your treasure." 

-Paulo Coelho

3.31.23

5 rounds for time with a partner: 

20 Front squats (75/115 lb) 

30 Shoulder to Overhead  (75/115 lb) 

15/20 Calories Row

30 Partner medicine-ball sit-ups (14/20 lb)

 (Split the squats and shoulder to overhead as needed; one partner works at a time. – Alternate reps on the sit-ups. Athletes Row at the same time, each Athlete gets a rower.)

 

Community Notes:

There will be NO CrossFit Classes TOMORROW Saturday 4/1 - We are hosting Super Total. Please come out to spectate and cheer on your favorite athletes. 

Dana H, Kate C and Seth will be competing this year!!!

Classes will resume on Sunday.

Quote: 

"Courage is resistance to fear, mastery of fear, not absence of fear." 

- Mark Twain

Bring a Friend for FREE- Easter Sunday 9 AM

 

3.30.23

TEST DAY- RECORD RESULTS

1 RM Power Clean

Cash out:

Tabata Burpees!!!

(Record total reps for all 8 intervals)

Community Notes:

There will be NO CrossFit Classes on Saturday 4/1 - We are hosting Super Total. Please come out to spectate and cheer on your favorite athletes. 

Dana H, Kate C and Seth will be competing this year!!!

Classes will resume on Sunday.

Quote: 

"Be courteous to all, but intimate with few, and let those few be well tried before you give them your confidence." 

 - George Washington

3.29.23

Heavy C2B Fran:

21-15-9 

Thrusters (95/135#)

Chest to Bar Pull-ups

Community Notes:

There will be NO CrossFit Classes on Saturday 4/1 - We are hosting Super Total. Please come out to spectate and cheer on your favorite athletes. Classes will resume on Sunday.

Quote: 

"You're never as good as everyone tells you when you win, and you're never as bad as they say when you lose."

 - Lou Holtz

3.28.23

AMRAP in 20 Minutes:

7 Toes to Bar

14 Box Jumps (20/24")

28 Double Unders

Community Notes:

There will be NO CrossFit Classes on Saturday 4/1 - We are hosting Super Total. Please come out to spectate and cheer on your favorite athletes. Classes will resume on Sunday.

Quote: 

"Do not let what you cannot do interfere with what you can do." 

- John Wooden

3.27.23

Take 20 Minutes to build to a HEAVY 1 RM Snatch

then...

Every minute on the minute for 14 minutes: 

Min. 1 - 10/15 cal Assault Bike 

Min. 2 - 3 Snatch

(Choose a moderate to heavy load for the snatches)

Community Notes:

There will be NO CrossFit Classes on Saturday 4/1 - We are hosting Super Total. Please come out to spectate and cheer on your favorite athletes. Classes will resume on Sunday.

Quote: 

 "No one can make you feel inferior without your consent." 

- Eleanor Roosevelt

3.26.23

 CARDIO SUNDAY

For time:

1500 M Row

150 Double Unders

1.5 Mile Run

Strength

Every 2 miuntes

3 rounds

2 Dip Holds + 1 split Jerk

3 rounds

1 Dip Hold + 1 Split Jerk

3 rounds

1 Split Jerk

Quote:

Be persevering at the bottom, humble at the top. 

-Maxime Lagacé

3.25.23

For time:

21 Deadlifts (155/225#)

21 Chest to Bar Pull-ups 

15 Deadlifts (185/225#)

15 Bar Muscle Ups

9 Deadlifts (205/315#)

9 Rope Climbs (15ft)

Quote: 

We can do anything we want to do if we stick to it long enough. 

-Helen Keller

3.24.23

5 Rounds for total load:

5 Burpee Box Jump Overs (24/"/30")

1 Clean and Jerk

(Goal is to use the maximum weight on the clean and jerk each round, record total load for each round and total load for all rounds)

Quote: 

Success comes from curiosity, concentration, perseverance and self-criticism. 

-Albert Einstein

3.23.23

TEST DAY - RECORD RESULTS

"EVA"

5 Rounds for time of:

800 Meter Run 

30 Kettlebell Swings (53/70#)

30 Pull-ups

(Some ideas to modify the workout would be to use half of the overall volume and to scale the load of the Kettlebell.)

Quote: 

There is no armor like perseverance. 

-Sogyal Rinpoche

3.22.23

AMRAP in 12 Minutes:

8 Dumbbell Snatch Right Arm

8 Dumbbell Overhead Walking Lunge Right Arm

8 Dumbbell Snatch Left Arm

8 Dumbbell Overhead Walking Lunge Left Arm

40 Crossover Single Unders

(W:50lbs / M:70 lbs)

Quote: 

Perseverance is the hard work you do after you get tired of doing the hard work you already did. 

-Newt Gingrich

3.21.23

AMRAP in 20 Minutes:

Row 750 M

25 GHD Sit-ups

Row 350 M

15 V-ups

Quote: 

He who has a why to live can bear with almost any how. 

-Friedrich Nietzsche

3.20.23

Front Squat 

2-2-2-2-2

Cash out:

9 Front Squats 

100 ft Handstand Walk

12 Front Squats 

12 Ring Muscle Ups

15 Front Squats

15 Chest to Wall Handstand Push-ups

(Front Squats will be taken from the floor use 50% of your 2 RM)

(time cap 12:00)

Quote: 

If it’s endurable, then endure it. Stop complaining. 

-Marcus Aurelius

3.19.23

CARDIO SUNDAY

AMRAP in 20 minutes of:

2400 M Bike 

100 M Farmers Carry (2x 35/50)

50 Sit-ups

Sunday Lifting

15 minutes to build 2rm Bench Press

3 sets

Snatch Grip RDL 8 reps 85-100% of best snatch

DB SPLIT squat 6 reps per leg

Quote: 

"The secret of success is to do the common thing uncommonly well." 

-- John D. Rockefeller Jr.

3.18.23

4 x 4:00 rounds for reps with a partner: 

400-m run 

40 double-unders 

Max calorie row in the remaining time

  Rest 1:00 between rounds. 

 Partners run together, complete 40 double-unders each at the same time, and then switch as needed to complete as many calories as possible in the remaining time.

Record total Calories for all rounds.

Quote: 

"A successful man is one who can lay a firm foundation with the bricks that other throw at him." 

-- David Brinkley

3.17.23

On Friday, March 17th CrossFit King of Prussia will host THE MALTZ CHALLENGE in all classes, this workout will honor and remember Master Sergeant Michael Maltz, a U.S. Air Force PJ (Para-rescue)

On Friday the 17th, we will also offer a FREE  SESSION open to all Military, Police and Law Enforcement officers at 1:30PM (CFKoP members welcome too!)


Maltz Challenge:

 · 400 meter run

· 50 pull ups

· 100m fireman's carry or 200 meter farmer's walk with 50#/25# dumbbells

· 50 dips

· 100 push ups

· 50 knees to elbows

· 100 sit-ups

· 400 meter run 

 or 

  1/2 Maltz

· 400 meter run

· 25 pull ups

· 50m fireman's carry or 200 meter farmer's walk with 50#/25# dumbbells

· 25 dips

· 50 push ups

· 25 knees to elbows

· 50 sit-ups

· 400 meter run or Work with a partner to complete the workout above. 

 On March 23, 2003, Master Sergeant Michael Maltz, a U.S. Air Force PJ (Para-rescue) was killed in action in a helicopter crash along with 5 of his brother PJ's while attempting a rescue mission of injured/sick children in the mountains of Afghanistan. MSGT Maltz is the late brother of Derrick Maltz, Special Agent in Charge of SOD. According to those who were close to him, MSGT Maltz possessed an enormous amount of strength and stamina. Bearing this in mind, a workout was specifically developed that would be particularly challenging in honor of him. The Annual MALTZ CHALLENGE is being held by DEA Offices around the world in honor of MSGT Maltz and others who have given the ultimate sacrifice for our country, we at CrossFit King of Prussia will honor Master Sergeant Michael Maltz by completing this WOD in his honor. Bearing this in mind, this workout was specifically developed that would be particularly challenging in honor of him.

Quote: 

"The difference between who you are and who you want to be is what you do." 

-- Unknown

3.16.23

TEST DAY - RECORD RESULTS

Randy

For time:

75 Power Snach (55/75#)

Cash out: 

For 15 minutes: 

Toes-to-bar ladder + burpees 

 For the ladder pattern, perform one toes-to-bar the first minute, followed by max reps burpees. 

Perform two toes-to-bars the second minute + max reps burpees. 

Perform three toes-to-bars the third minute + max reps burpees, continuing for 15 minutes or until failure to complete the toes-to-bars within the minute.

Score is total Burpees.

Quote: 

"Success isn't just about what you accomplish in your life; it's about what you inspire others to do." 

-- Unknown

Quarterfinals

 

Congrats to all of our athletes moving on to the CrossFit Games quarter finals! 

Quarterfinals Individual:

Erin Murphy

Colette Zdon

Cate Kelly

Jeff Paul

Masters Quarterfinals:

35-39 Colette Zdon

40-44 Pam Gulatto

40-44 Jeff Paul

40-44 Rich Andrews

45-49 Aimee Lyons

45-49 Dana Hazard

50-54 Cate Kelly

50-54 Panos Boudouvas

65+ Terry Jamison

65+ Gordy Jamison

Semifinals:

Adaptive Multi-extremity women

Lauren Taylor

3.15.23

TEST DAY - RECORD RESULTS

Push Jerk 2 RM

Test Day - Cash out:

For time:

50 Calories Air Bike

Quote: 

"Success seems to be connected with action. Successful people keep moving. They make mistakes, but they don't quit." -- Conrad Hilton

Welcome Lauren Taylor to our Coaching Team!

 

We would like to welcome Lauren Taylor to our coaching team!

She will be coaching our teen class on Monday's at 6:30 PM and also taking over Saturday at 9:00 AM!

Maltz Challenge

 

On Friday, March 17th CrossFit King of Prussia will host THE MALTZ CHALLENGE in all classes, this workout will honor and remember Master Sergeant Michael Maltz, a U.S. Air Force PJ (Para-rescue)

On Friday the 17th, we will also offer a FREE  SESSION open to all Military, Police and Law Enforcement officers at 1:30PM (CFKoP members welcome too!)


Maltz Challenge:

 · 400 meter run

· 50 pull ups

· 100m fireman's carry or 200 meter farmer's walk with 50#/25# dumbbells

· 50 dips

· 100 push ups

· 50 knees to elbows

· 100 sit-ups

· 400 meter run 

 or 

  1/2 Maltz

· 400 meter run

· 25 pull ups

· 50m fireman's carry or 200 meter farmer's walk with 50#/25# dumbbells

· 25 dips

· 50 push ups

· 25 knees to elbows

· 50 sit-ups

· 400 meter run or Work with a partner to complete the workout above. 

 On March 23, 2003, Master Sergeant Michael Maltz, a U.S. Air Force PJ (Para-rescue) was killed in action in a helicopter crash along with 5 of his brother PJ's while attempting a rescue mission of injured/sick children in the mountains of Afghanistan. MSGT Maltz is the late brother of Derrick Maltz, Special Agent in Charge of SOD. According to those who were close to him, MSGT Maltz possessed an enormous amount of strength and stamina. Bearing this in mind, a workout was specifically developed that would be particularly challenging in honor of him. The Annual MALTZ CHALLENGE is being held by DEA Offices around the world in honor of MSGT Maltz and others who have given the ultimate sacrifice for our country, we at CrossFit King of Prussia will honor Master Sergeant Michael Maltz by completing this WOD in his honor. Bearing this in mind, this workout was specifically developed that would be particularly challenging in honor of him.

3.14.23

In a 2:00 window for 8 rounds:

3 Bar Muscle Up

6 Thrusters 65/95#

9/12 Calories Row

Quote: 

"There are no secrets to success. It is the result of preparation, hard work, and learning from failure." 

-- Colin Powell

3.13.23

AMRAP in 18 Minutes:

10 Box Jumps (20/24")

20 Pistols 

30 ft Walking Lunge (2x35/50#DB)

Quote: 

The only limit to our realization of tomorrow will be our doubts of today." -- Franklin D. Roosevelt

3.12.23

CARDIO SUNDAY

5 Rounds for time of:

20 Calories Assault Bike

40 Hand Release Push-ups

60 Double Unders

Quote: 

“Our very survival depends on our ability to stay awake, to adjust to new ideas, to remain vigilant and to face the challenge of change.” – Martin Luther King Jr.

3.11.23

For time:

40/30 Calories Ski Erg

40 Burpees

40 Double Unders

40 Steps Walking Lunge (Body weight)

30/20 Calories Ski Erg

30 Burpees

30 Double Unders

30 Steps Walking Lunge (Body weight)

20/15 Calories Ski Erg

20 Burpees

20 Double Unders

20 Steps Walking Lunge (Body weight)

Quote: 

“Only those who dare to fail greatly can ever achieve greatly.” 

– Robert F. Kennedy

2023 CrossFit OPEN Final

Congratulations to all the participants of the CrossFit Games OPEN

-The RED TEAM - Team Excellence pulled it out again! 

23.3 Top 10

1) Lauren T

2) Remer

3) Cate

4) Carl B

5) Jeff P

6) Erin M

7) Rich A

8) Dan C

9) Colette

10) Aimee

Overall Top 10

1) Carl B

2) Remer / Jeff P (tied)

4) Rich A

5) Lauren T

6) Dan C

7) Erin M

8) Cate

9) Dave H

10) Colette

23.3 Winner

Lauren T. 

CLICK HERE to review the spreadsheet.

3.10.23

In a 15 Minute Window:

21-15-9 reps of:

Overhead Squats (65/95#)

30-20-10 reps of:

Chest to Bar Pull-ups

...in the remaining time...

5 RM Overhead Squat from the floor

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

3.9.23

For time:

60 GHD Sit-ups

6 Rope climbs (15ft)

6 Dumbbell Hang Squat Cleans (45/65#)

50 GHD Sit-ups

5 Rope climbs (15ft)

5 Dumbbell Hang Squat Cleans (45/65#)

40 GHD Sit-ups

4 Rope climbs (15ft)

4 Dumbbell Hang Squat Cleans (45/65#)

Quote: 

“Achieving success is a challenge but so is struggling so you may as well choose success.” 

– Rob Liano

Womens Event at CF Royalty

Check out this Women's Event Melissa and Leda have put together at CrossFit Royalty!!

March 25th from 12-4 PM.

Hope you can make it!

 

3.8.23

 TEST DAY - RECORD RESULTS

FIGHT GONE BAD 

In this workout you move from each of five stations after a minute for three rounds. 

This is a five-minute round from which a one-minute break is allowed before repeating. 

 The stations are: 

 1. Wall-ball: 20/14 pound ball, 10/9 ft target. (Reps) 

2. Sumo deadlift high-pull: 75/55 pounds (Reps) 

3. Box Jump: 20" (Reps) 

4. Push-press: 75/55 pounds (Reps) 

5. Row: calories (Calories) 

Rest 1:00

 The clock does not reset or stop between exercises. On call of "rotate," or the sound of the buzzer the athlete/s must move to the next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. 

2021 Results:

CLICK HERE to compare to 2.22.21

CLICK HERE to compare to 5.5.21

CLICK HERE to compare to 8.7.21

CLICK HERE to compare to 11.8.21

Quote: 

“Being challenged in life is inevitable, being defeated is optional.” 

– Roger Crawford

3.7.23

Deadlift 

7-7-7-7-7

Cash out:

AMRAP in 12 Minutes:

1 Deadlift (95/135#)

1 Hang Power Clean (95/135#)

1 Front Squat (95/135#)

1 Strict Pull-up

– Add 1 rep to each movement after completing a full round.

Quote: 

“The greater the obstacle, the more glory in overcoming it.” – Molière

3.6.23

AMRAP in 10 Minutes:

5 Toes to Bar

3 Strict Ring Dips

1 Power Clean (135/205#)

Rest 3:00

AMRAP in 10 Minutes:

30 ft Handstand Walk 

2 Clean and Jerks (135/205#)

200 Meter Run

Quote: 

“Obstacles are those frightful things you see when you take your eyes off your goal.” – Henry Ford

3.5.23

For Time:

200 Meter Row

20 Ab-Mat Sit-ups

200 Meter Row

19 Ab-Mat Sit-ups

200 Meter Row

18 Ab-Mat Sit-ups

200 Meter Row

17 Ab-Mat Sit-ups

200 Meter Row......16...15...14... etc to 1 Ab-Mat Sit-up

Quote: 

"If your actions inspire others to dream more, learn more, do more and become more, you are a leader." 

 -- John Quincy Adams

3.4.23

AMRAP 18 with a partner: 

5-10-15-20… Clean and jerk (125/185 lb) 

Synchronized Burpees

Synchronized box jump-overs (20/24 in)

(Continue adding 5 reps to each movement at the end of the round. Partners can split up the clean and jerks as needed.)

 

Quote: 

"The single biggest problem in communication is the illusion that it has taken place.." 

 -- George Bernard Shaw

Jamie Spak's Mama WOD

 

Team!! Did you know Jamie Spak is pregnant!!! And still crushing workouts, like boss! We are hosting a mama wod for her tomorrow 3/4 at 8 AM, I hope you all can make it!

3.3.23

Community Notes:

One more week of the CrossFit Games OPEN!

Join us on Friday night (3/3 at 4:30 PM) for a PARTY celebrating everyones accomplishments, successes and the end of the OPEN, bring some drinks or snacks to share! We will provide Pizza!

Quote: 

"You cannot build character and courage by taking away a man's initiative and independence."

 -- Reverend William John Henry Boetcker (1873-1962)

OPEN Results 23.2 (a/b)

CONGRATULATIONS RED TEAM!!!!!

CLICK HERE to see the spreadsheet

23.2a WINNER - Lauren T.

23.2b WINNER - Rich A.

Red Team - 9954 (25 of 27 participants)

Black Team - 8219 (23 of 25 participants)

Top 10 Athletes

1) Jeff P.

2) Carl B.

3) Rich A.

4) Remer

5) Dan C.

7) Lauren T.

8) Panos

9) Erin M.

10) Dave H.

Top 5 Female Athletes

1) Lauren T.

2) Erin M.

3) Colette

4) Pam

5) Cate

Top 5 Male Athletes

1) Jeff P.

2) Carl B.

3) Rich A.

4) Remer

5) Dan C.

CrossFit Kids

 

Fitness is FUN and our SPRING CrossFit Kids Classes are here!!!

10:15 AM Saturdays, 3/4, 3/11, 3/25, 4/1, 4/8, 4/22 and 4/29

ALL Kids ages 6-12 are welcome, no experience necessary. 

Cost - Drop-in - $20, 8 weeks - $135 - Monthly rate - $75

3.2.23

EMOM x 30 Minutes: 

:45 Work/:15 Rest 

Minute 1 = Calorie Row 

Minute 2 = Calorie Assault Bike 

Minute 3 = Calorie Ski Erg 

Minute 4 = Rest

Community Notes:

One more week of the CrossFit Games OPEN!

Join us on Friday night (3/3 at 4:30 PM) for a PARTY celebrating everyones accomplishments, successes and the end of the OPEN, bring some drinks or snacks to share! We will provide Pizza!

Quote: 

"Glass, china, and reputation, are easily crack'd, and never well mended." 

 -- Benjamin Franklin

Athlete Spotlight - Katie F

How long have you been with us at CF KOP? 

I dropped in and took my first class at the end of April in 2022. I started my fundamentals at the beginning of May. I was never so terrified coming to that first class. I didn’t know a single thing about CrossFit and once I walked in I thought I was so intimidated I wanted to run back out the doors. Which I should of never thought that, EVERYONE is so warm and welcoming. I felt right at home. 

What brought you in our doors? 

I’m currently the Assistant Beauty Department Manager at Nordstrom KOP- and Aimee is a client of someone on my team. I was doing Orange Theory previously and it got too boring & not challenging enough. Christine the Beauty Stylist on my team that Aimee works with told me about CrossFit KOP. I figured I would get out of my comfort zone and give it a try. 

In what ways have you grown since being a member here? 

Since becoming a member at CF KOP, I’ve done things I never thought I could ever do. I’m mentally and physically stronger than I thought I could have been. The coaches push me to levels I never thought I could achieve myself. Even in my mind during WODS I’ll find myself telling myself I’ll scale this or that, drop down to a certain weight and the moment I tell the coaches that- they say absolutely not & I then do what I didn’t think I could do. 

If there was a WOD named after you, what would that wod look like? 

Hmmm, I can tell you what it wouldn’t have and that’s snatches!! But it would most likely have handstand push ups, cleans and pull ups.  

Do you have any goals going into 2023? 

So many, the list goes on and on. A couple that I specifically wrote down on New Years Day were 5 strict pull ups, 10 unbroken dubs, 10 kipping pull ups unbroken. Well see!