6.30.2023

7.1.23



2 rounds for time: 
10 hand-release push-ups 
20 alternating hang DB power cleans (35/50 lb) – Use a single DB
10 hand-release push-ups 
800/1,000-m row 

Quote: 
“The most important thing is to try and inspire people so that they can be great in whatever they want to do.” 
-Kobe Bryant, American Basketball Player

6.29.2023

6.30.23



PARTNER WOD:
3 rounds for time with a partner: 
100-m synchro walking lunge 
200 double-unders 
400-m med-ball carry (14/20 lb) 
– Break up the double-unders between partners and switch who carries the ball as needed.

Quote: 
“As athletes, we have ups and downs. Unfortunately, you can't pick the days they come on.” 
-Deena Kastor, American Long Distance Runner

6.28.2023

6.29.23



Front Squat 
3-3-3-3-3

Cash out
For time:
50 Front Squats (95/135#)
50 Bar facing Burpees

Quote: 
"But effort? Nobody can judge that because effort is between you and you." 
- Ray Lewis, American Football Player

6.27.2023

6.28.23



5 Rounds for time of:
5 L- Pull-ups
10 Ring Dips 
15 Overhead Squats (65/95#)

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

6.26.2023

6.27.23



TEST DAY- RECORD RESULTS 

"The BEAR Complex" 
 You have 5 rounds to find your max weight at: 
Power Clean 
Front Squat 
Push Press 
Back Squat 
Push Press 
These exercises must be done in succession without putting the bar down for seven times through the sequence. You may rest as needed between rounds. Contact with the floor must be touch-and go during sequences. Rest anywhere but the floor. Record weight for all 5 rounds. 

CLICK HERE to compare to 2.20.23

2018 Results below:
Click Here to compare to results from 2.15.18
Click Here to compare to results from 5.10.18
Click Here to compare to results from 8.6.18
Click Here to compare to results from 11.29.18

Quote: 
“There may be people that have more talent than you, but there's no excuse for anyone to work harder than you.” - Derek Jeter, American Baseball Player

6.25.2023

6.26.23



AMRAP in 20 Minutes:
3 Ring Muscle Ups
6 Strict Handstand Push-ups
9 Deadlifts (185/275#)
12 Calories Ski Erg

Quote: 
“You'll never know what you're capable of until you take that first step and just go for it.” 
-Natasha Hastings, American Track and Field Sprinter

6.24.2023

6.25.23





9 AM CARDIO SUNDAY 
(at the Lyons Den- 555 w. Beidler Rd. KOP)

In Teams of 2 for time:
100 Burpees (split as needed)
400 M Run (together)
80 Burpees (split as needed)
400 M Run (together)
60 Burpees (split as needed)
400 M Run (together)
40 Burpees (split as needed)
400 M Run (together)
20 Burpees (split as needed)
400 M Run (together)

Quote: 
“If my mind can conceive it and my heart can believe it - then I can achieve it.” 
- Muhammad Ali, American Boxer

6.23.2023

6.24.23



All for time (and reps):

AMRAP in 6 Minutes:
6 Dumbbell Power Clean
6 Dumbbell Push Jerk
6 Dumbbell Front Rack Lunge
then...

Run 800 Meters

then...
AMRAP in 6 Minutes:
6 Dumbbell Power Clean
6 Dumbbell Push Jerk
6 Dumbbell Front Rack Lunge

Record total time and reps of each AMRAP

Community Notes:
We are hosting a CF Level 1 this weekend (6/24- 6/25) at the gym, the 9AM Saturday and 9 AM Sunday Cardio Classes will be held at the Lyons Den (555 W. Beidler Rd. King of Prussia).
7 AM Saturday will be held at the box, there will be NO kids class and NO Sunday lifting, both will resume next weekend (7/1- 7/2).

Mark your calendars:
Tuesday 7/4 - CLOSED
Saturday 7/22 -Brawl in the Burbs
Saturday 8/19 - King and Queen of Prussia

Quote: 
“Never say never because limits, like fears, are often just illusions.” Michael Jordan, American Basketball Player

6.22.2023

6.23.23



TEST DAY - RECORD RESULTS

Death by Burpee/ Wallball
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 Wallball 
Minute Two:  2 Burpees, 2 Wallballs
 Minute Three: 3 Burpees, 3 Wallballs
Minute Four: 4 Burpees, 4 Wallballs 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 and adding up again. Your total number of reps is your final score for this WOD.

CLICK HERE to compare 2.22.23

Community Notes:
We are hosting a CF Level 1 this weekend (6/24- 6/25) at the gym, the 9AM Saturday and 9 AM Sunday Cardio Classes will be held at the Lyons Den (555 W. Beidler Rd. King of Prussia).
7 AM Saturday will be held at the box, there will be NO kids class and NO Sunday lifting, both will resume next weekend (7/1- 7/2).

Quote: 
“Example is not the main thing in influencing others. It is the only thing.” – Albert Schweitzer, French theologian, philosopher, musician, and winner of the 1952 Nobel Peace Prize.

6.21.2023

6.22.23



AMRAP in 18 Minutes:
2-4-6-8-10-12...etc reps of:
Handstand Push-up
Dumbbell Snatch x2 reps (35/50#)
Calories Bike 

Community Notes:
We are hosting a CF Level 1 this weekend (6/24- 6/25) at the gym, the 9AM Saturday and 9 AM Sunday Cardio Classes will be held at the Lyons Den (555 W. Beidler Rd. King of Prussia).
7 AM Saturday will be held at the box, there will be NO kids class and NO Sunday lifting, both will resume next weekend (7/1- 7/2).

Quote: 
“We all need people who will give us feedback. That’s how we improve.“ – Bill Gates.

6.20.2023

6.21.23



TEST DAY - RECORD RESULTS
3 RM Push Press 

CLICK HERE to compare to 3.1.23

TEST DAY- CASH OUT
2 K Row

CLICK HERE to compare to 2.8.23

Community Notes:
We are hosting a CF Level 1 this weekend (6/24- 6/25) at the gym, the 9AM Saturday and 9 AM Sunday Cardio Classes will be held at the Lyons Den (555 W. Beidler Rd. King of Prussia).
7 AM Saturday will be held at the box, there will be NO kids class and NO Sunday lifting, both will resume next weekend (7/1- 7/2).

Quote: 
“If your actions inspire others to dream more, learn more, do more, and become more, you are a leader.” 
– John Quincy Adams, the sixth president of the USA.


6.20.23



AMRAP in 20 Minutes:
200 Meter Run
15 Pull-ups
10 Dumbbell Stepovers (35/50# x2) (20/24")
5 Wall walks

Community Notes:
We are hosting a CF Level 1 this weekend (6/24- 6/25) at the gym, the 9AM Saturday and 9 AM Sunday Cardio Classes will be held at the Lyons Den (555 W. Beidler Rd. King of Prussia).
7 AM Saturday will be held at the box, there will be NO kids class and NO Sunday lifting, both will resume next weekend (7/1- 7/2).

Quote: 
“The art of communication is the language of leadership.” 
– James Humes, author and speechwriter for presidents Dwight D. Eisenhower, Richard Nixon, Gerald Ford, and Ronald Reagan.

6.18.2023

6.19.23



Take 15 Minutes to build to a Power Snatch 

then...

For time:
500 Meter Row
30 Power Snatch (50% of 1 RM)
100 Double Unders
500 Meter Row
20 Power Snatch (50% of 1 RM)
100 Double Unders
500 Meter Row
10 Power Snatch (50% of 1 RM)
100 Double Unders

Community Notes:
We are hosting a CF Level 1 this weekend (6/24- 6/25) at the gym, the 9AM Saturday and 9 AM Sunday Cardio Classes will be held at the Lyons Den (555 W. Beidler Rd. King of Prussia).
7 AM Saturday will be held at the box, there will be NO kids class and NO Sunday lifting, both will resume next weekend (7/1- 7/2).

Quote: 
“Good plans shape good decisions. That’s why good planning helps to make elusive dreams come true.“ 
– Lester R. Bittel, American industrial engineer, management professor, and author several books on team management and supervision.

6.17.2023

6.18.23

HAPPY FATHERS DAY TO ALL THE STRONG CFKOP DADS!!






 CARDIO SUNDAY- AT THE LYONS DEN
10 Rounds for time of:
100m Run
10 Burpees
10 Box Jumps
10 Push-ups
10 Kettlebell Swings (53/70#)

Community Notes:
9 AM Class today at the Lyons Den 555 W. Beidler Rd. KOP.
There will be NO 10:15 lifting class today!

Quote:
"When you have a dream, you've got to grab it and never let go." 
— Carol Burnett

6.16.2023

6.17.23


9 AM CLASS AT THE LYONS DEN
(Lyons Den 555 w Beidler Rd. KoP)

2 rounds for time: 
15 hand-release push-ups 
35 alternating hang DB power clean and jerks (35/50 lb) 
15 hand-release push-ups 
800 run  or 1,000-m row 
– Use a single DB.

Community Notes:
We are hosting a Weightlifting course this weekend! 
9 AM class on Saturday and Sunday will be held at the Lyons Den - 555 W Beidler Rd, King of Prussia.
There will be NO Kids Class on Saturday at 10:15 and NO lifting on Sunday at 10:15 AM
Save the Date - Saturday 8/19- King and Queen of Prussia (our internal competition - FREE for ALL Members).

Quote:
"Life has got all those twists and turns. You've got to hold on tight and off you go." 
— Nicole Kidman

6.15.2023

6.16.23



For time:
400 M Run
21 Toes to Bar
21 Hang Power Cleans (95/135#)
15 Chest to Bar Pull-ups
15 Hang Power Cleans (105/155#)
9 Bar Muscle Ups
9 Hang Power Cleans (126/185#)
400 M Run

 Community Notes:

We are hosting a Weightlifting course this weekend! 

9 AM class on Saturday and Sunday will be held at the Lyons Den - 555 W Beidler Rd, King of Prussia.

There will be NO Kids Class on Saturday at 10:15 and NO lifting on Sunday at 10:15 AM

Save the Date - Saturday 8/19- King and Queen of Prussia (our internal competition - FREE for ALL Members).

Quote:
"Keep your face always toward the sunshine, and shadows will fall behind you." — Walt Whitman

6.14.2023

6.15.23



All for time:

7 Rounds of:
3 Push Press (95/135#)
3 Front Squat (95/135#)
3 Box Jumps (24/30")

Air Bike 24/30 Calories 

5 Rounds of:
3 Push Press (95/135#)
3 Front Squat (95/135#)
3 Box Jumps (24/30")

Air Bike 24/30 Calories 

3 Rounds of:
3 Push Press (95/135#)
3 Front Squat (95/135#)
3 Box Jumps (24/30")

Community Notes:
We are hosting a Weightlifting course this weekend! 
9 AM class on Saturday and Sunday will be held at the Lyons Den - 555 W Beidler Rd, King of Prussia.
There will be NO Kids Class on Saturday at 10:15 and NO lifting on Sunday at 10:15 AM
Save the Date - Saturday 8/19- King and Queen of Prussia (our internal competition - FREE for ALL Members).

Quote: 
"The bad news is time flies. The good news is you're the pilot." 
— Michael Altshuler

6.13.2023

6.14.23



5 Rounds for time of:
20 GHD Sit-ups
3 Rope Climbs (15ft)
15 Power Snatch (65/95#)
15/18 Calories Ski Erg

Community Notes:
We are hosting a Weightlifting course this weekend! 
9 AM class on Saturday and Sunday will be held at the Lyons Den - 555 W Beidler Rd, King of Prussia.
There will be NO Kids Class on Saturday at 10:15 and NO lifting on Sunday at 10:15 AM
Save the Date - Saturday 8/19- King and Queen of Prussia (our internal competition - FREE for ALL Members).

Quote: 
"There is nothing impossible to they who will try." — Alexander the Great

6.12.2023

6.13.23



TEST DAY - RECORD RESULTS
3 RM Deadlift

CLICK HERE to compare to 1.30.23

Cash out:
Max Double Unders in 2:00

CLICK HERE to compare to 2.6.23

Community Notes:
We are hosting a Weightlifting course this weekend! 
9 AM class on Saturday and Sunday will be held at the Lyons Den - 555 W Beidler Rd, King of Prussia.
There will be NO Kids Class on Saturday at 10:15 and NO lifting on Sunday at 10:15 AM
Save the Date - Saturday 8/19- King and Queen of Prussia (our internal competition - FREE for ALL Members)

Quote: 
"Nothing is impossible. The word itself says 'I'm possible!'" — Audrey Hepburn


6.11.2023

6.12.23



TEST DAY - RECORD RESULTS

 "Nancy" 

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

CLICK HERE to compare to 1.20.23

Community Notes:
We are hosting a Weightlifting course this weekend! 
9 AM class on Saturday and Sunday will be held at the Lyons Den - 555 W Beidler Rd, King of Prussia.
There will be NO Kids Class on Saturday at 10:15 and NO lifting on Sunday at 10:15 AM
Save the Date - Saturday 8/19- King and Queen of Prussia (our internal competition - FREE for ALL Members)

Quote: 
“Building a positive attitude begins with having confidence in yourself.” — Roger Fritz

6.10.2023

6.11.23





Choose your own Cardio Sunday Adventure: 
For time: Accumulate 200 Calories on the Ski, Bike, Row or Air Runner 
*Every 3:00 (including the start) complete 10 Burpees*
** You can vary the cardio equipment or maintain the same throughout**

Quote: 
“No matter how much falls on us, we keep plowing ahead. That’s the only way to keep the roads clear.” 
—Greg Kincaid

6.09.2023

6.10.23



For time with a partner: 1,000m run – Split the runs. 
One person works at a time. 
 
Right into… 
 50 Curtis-P Complex (55/75 lb)* 

* Both partners perform 4 burpees at the TOP of each minute. 

 Finish with… 800/1,000m row 
– Split the row. 

One person works at a time.  – One person works to accumulate the Curtis-P Complex at a time, switching every minute. The partner on the barbell can start accumulating Curtis-P Complexes as soon as they have finished doing burpees. 

“Curtis P” is a complex comprised of 3 movements: 1 Power Clean, 1 Lunge (each leg), and one Push Press.

Quote: 
“That which does not kill us makes us stronger.” 
—Friedrich Nietzsche.

6.08.2023

6.9.23



For time: 
4 thrusters (95/135#)
1-20-ft. rope ascent 
8 thrusters (95/135#)
2-20-ft. rope ascents 
12 thrusters (95/135#)
3-20-ft. rope ascents

Quote: 
 “We will either find a way, or make one.” —Anibal Barca.

6.07.2023

6.8.23



Every 5:00 for 4 Rounds
9 Ring Dips
12 Dumbbell Shoulder Press (35/50#)
15 Deadlifts (155/225)
15/18 Calories Ski

(record time for slowest round)

Quote: 
“Out of suffering have emerged the strongest souls; the most massive characters are seared with scars.” 
—Khalil Gibran.

6.06.2023

6.7.23





AMRAP in 10 Minutes:
10 Burpees
10 Kettlebell Swings (53/70#)
10 Pull-ups

Rest 5:00

AMRAP in 10 Minutes:
10 Dumbbell Snatch (50/70#)
10 Box Jumps (24/30")

Quote: 
“A brave man acknowledges the strength of others.” 
—Veronica Roth.

6.05.2023

6.6.23



5 Rounds:
10-8-6-4-2 Clean and Jerks (105/155#)
20/15 Calorie Row
10 Toes to Bar

Quote: 
 “If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward.” 
—Martin Luther King, Jr

Teens Summer Camp

 

Teens Summer Strength Camp
June 20-26th 2:00-3:30 PM
$175.00 for the week or $40 a day!

Teachers Special

 

Calling all teachers!
$250 for three summer months. 
Current members - refer a friend and get 50% off your next month!

6.04.2023

6.5.23



 Back Squat
5-5-3-3-1-1-1

Cash out:
EMOM for 9 Minutes:
Minute 1 - Max Air Bike Calories
Minute 2 - Max Dumbbell Thrusters (35/50#)
Minute 3 - Rest
(score is total calories + thrusters)

Quote:
“Do not judge me by my success, judge me by how many times I fell down and got back up again.” 
—Nelson Mandela.

6.03.2023

6.4.23



3 Rounds, each for time of:
Run 1 Mile
Rest 4 Minutes between efforts

Quote: 
“To reach a port, we must sail—Sail, not tie at anchor—Sail, not drift.” 
– Franklin Roosevelt

6.02.2023

6.3.23



For time:
10-8-6-4-2-4-6-8-10 reps of:
Ski calories 
Bike calories 
Row calories 
Burpees

Quote: 
“Everybody has their own Mount Everest they were put on this earth to climb.” 
– Seth Godin

6.01.2023

6.2.23



AMRAP in 20 Minutes:
2 Ring Muscle Ups
4 Handstand Push-ups
6 Sandbag Over the Shoulder (100/150#)
8 Kettlebell Swings (5370#)

Quote: 
“Things won are done; joy’s soul lies in the doing.” 
– William Shakespeare

Coach Spotlight - Gordy Jamieson






How long have you been at CF KOP? 
I joined in mid 2015, after 2-1/2 years at another gym. 
 
What inspired you to start Coaching? 
 Aimee encouraged me to take the L1 course, as she thought it would help my efforts to compete in crossfit. It worked, and continued to improve my skill set. When Aimee asked me if I would be interested in coaching, my positive response lead me to take courses for L2, Crossfit Kids and the Competitors course. This prepared me to start, and with Aimee’s ever watchful eye, I was the regular coach for Wed. 9:30 and nooner. 

What is your favorite aspect of coaching? 
Helping people realize their potential in athletic movement and them learning that it is vital to a healthy life. 

You've found a place in the Olympic Lifting world. Tell us how you got into it and where that has taken you over the years. At the time of deciding to improve my OLY lifting, I was 64 and no longer competitive in crossfit, as the last age group was 60. Having learned from competing in crossfit that setting goals is critical to maintaining a healthy and active lifestyle, I joined the Monday OLY group with coach Jim Rutter. This led to significant improvements and an opportunity to compete once again. Since OLY competitions are setup by age and weight, there was an opportunity to compete on an equal footing through age 90! The rest is history, having won the National Championship every year since my first comp in 2020, and still hold the national records. 

When you're not in the gym what keeps you entertained and busy? 
We (Terry and I) have 13 acres to take care of, plus 2 dogs. We still do all the landscaping, fencing and maintenance, and will do so for as long as we can. Crossfit for both of us makes that happen! I’m also an active golfer, playing all year round, and follow college and pro sports (F1 is top of list!). Helping with our 2 grandkids is a big part of our life as well. We also travel, read and catch some good series and movies on tv. 
 
How does it feel to be a 4 time national champ? It feels good! It’s challenging to find ways to set goals and achieve a sense of accomplishment in life once you retire from the workforce. Olympic lifting, and to a lesser extent golf, still offer challenges to stay motivated mentally and physically. 

How do you train for longevity? It’s easy, just keep showing up at whatever physical activity you love. Listen to your body when things go sideways, and recover completely when injured. Get plenty of sleep and eat well. 

Why do you CrossFit? It’s the concept of functional movement, constantly varied and performed at high intensity(relative to your capability), that offers activity for full body movement. Of course, it’s the community that supports the desire to want to return on a regular basis. 
 
What do you feel is the biggest benefit of CrossFit? 
It provides a method for people to discover things their body and mind are capable of doing, when many of us would settle for less on our own. Being part of a friendly and supporting community is the key to unlocking one’s mental and physical potential.