8.1.23

AMRAP in 8 Minutes:

1 Hang Power Clean + 1 Front Squat (75/115#)

2 Hang Power Cleans + 2 Front Squats

3 Hang Power Cleans + 3 Front Squats

4 Hang Power Cleans + 4 Front Squats 

...etc...

Rest 2:00 Minutes

Repeat in reverse from exactly where you finished. The score of this workout is the time to complete the second portion of the workout. 

Quote: 

"Every morning, we get a chance to be different. A chance to change. A chance to be better." 

— Alan Bonner

7.31.23

For time with a partner: 

50-calorie row 

50 burpee box jump-overs (20/24 in) 

50 deadlifts (125/185 lb) 

50 wall-ball shots (14/20 lb) (9/10 ft) 

50 ring dips 

50 wall-ball shots (14/20 lb) (9/10 ft) 

50 deadlifts (125/185 lb) 

50 burpee box jump-overs (20/24 in) 

50-calorie row

Quote: 

"You either get bitter or you get better. It's that simple. You either take what has been dealt to you and allow it to make you a better person, or you allow it to tear you down. The choice does not belong to fate. It belongs to you." — Josh Shipp

7.30.23

4 Rounds for Max Cals/Reps:

3:00 Minutes Max Calories Row

2:00 Minutes Max Calories Bike 

1:00 Minute Max Burpees

Rest 2:00 Between Rounds

Quote: 

"There's always room to be a better person. Always." — Sonya Teclai

7.29.23

3 Rounds for time of: 

24 Calorie Air Bike 

12 Parallette Shoot Throughs 

6 Wall Ascents (6ft/8ft)

Quote: 

"Should you ever find yourself the victim of other people's bitterness, smallness, or insecurities, remember things could be worse ... You could be them." — Unknown

7.28.23

For reps/calories: 

Tabata slamball (20/30#)

Tabata push-ups 

Tabata ab-mat sit-ups 

Tabata ski erg 

 No rest between Tabatas; complete all four in 16:00

Quote: 

"I am thankful for all those difficult people in my life, they have shown me exactly who I do not want to be." — Unknown

7.27.23

TEST DAY - RECORD RESULTS

5 RM Back Squat

Cash out:

AMRAP in 6 Minutes:

9 Back Squats (95/135#)

6 Strict Handstand Push-ups

CLICK HERE to compare to 2.27.23

Quote: 

 "There is only one corner of the universe you can be certain of improving, and that's your own self." 

— Aldous Huxley

7.26.23

For time:

15 Power Snatch (135/95lb) 

30 Toes to Bar 

10 Bar Muscle Ups

15 Shoulder to Overhead (135/95lb) 

30 Pullups 

60 Double Unders 

15 Thrusters (135/95lbs) 

300ft OH Walking lunge with (45lb/25lb) plate

Quote: 

"Do not bother just to be better than your contemporaries or predecessors. Try to be better than yourself." — William Faulkner

7.25.23

Take 20 Minutes to build to a heavy 3 RM Deadlift

Cash out:

2 Rounds for time of:

400 Meter Run

12 Deadlifts (95/65#)

9 Hang Power Cleans (95/65#)

6 Push Jerks (95/65#)

Quote: 

“Everyone can rise above their circumstances and achieve success if they are dedicated to and passionate about what they do.” — Nelson Mandela

King and Queen of Prussia 2023

So what is the King and Queen of Prussia ???

This is a competition we have been running annually since 2010, this will be our 14th year!

It is for everyone, no matter of your level and ability. 

 This is by far, the most exciting event that is held each year and Jason, myself and the coaches could not be more excited. The King and Queen of Prussia will give many an opportunity to compete for the first time, it will give others a chance to see where they stack up, it will push all athletes to a new level, it will provide an atmosphere of camaraderie and friendship that defines what CrossFit King of Prussia is all about. This competition is for members only!

Sign up at the box or post to this thread to be included in the event...include your T-shirt/Tank size too.

We provide FREE T-shirts/and tanks, food, beer, a guaranteed sweat, great workouts, community and camaraderie. 

If you are in town there is no excuse-- SIGN UP TODAY, T-shirt orders will go out by next Friday. 

More Details:

 If you are not competing, we strongly encourage you to stop by and cheer on your friends and support them during the day. At the end of the event, we will celebrate in true CrossFit fashion with a "stink and drink" and catered lunch. Please feel free to bring some pot-luck fare and drinks too! See you there! 

 There ARE NO regular classes on 8/19 only the competition, regular class resumes on Sunday. 

Timeline, Saturday August 19th:

 Arrive: 8:00AM - Registration begins 

Announcements: 8:30AM - Standards and details of the day 

WOD: 9:00AM - First heat begins
(there will be approximately 3 workouts and one championship wod)

Event End: 3:00PM ...Estimated

Brawl in the Burbs 2023

 

7.24.23

AMRAP in 20 Minutes:

5 Chest to Bar Pull-ups

10 Overhead Squats (65/95#)

15 Box Jumps (20/24")

Quote: 

“Reconnect to what makes you happy and brings you Joy. If there is something that used to make you happy which you have stopped doing, do it again. Seek to find deeper meaning and significance rather than living on the surface.” ― Susan C. Young

7.23.23

CARDIO SUNDAY

3 Rounds for time of:

1000 Meter Row

800 Meter Run 

1000 Meter Ski Erg

Quote: 

“Strong people alone know how to organize their suffering so as to bear only the most necessary pain.” 

― Emil Dorian

7.22.23

CROSSFIT KING OF PRUSSIA WILL BE CLOSED TODAY FOR THE BRAWL IN THE BURBS!

We will re-open tomorrow, Sunday 7/23 for our normal schedule at the gym!

GOOD LUCK to:

Jeff P

Lenny

Brian S

Julia C

Erini 

....who are all competing at the Brawl!

Quote: 

“No matter how much falls on us, we keep plowing ahead. That's the only way to keep the roads clear.” 

― Greg Kincaid

7.21.23

TEST DAY - RECORD RESULTS 

Randy 

For time: 

75 Power Snatch (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.

CLICK HERE to compare to 3.16.23

Community Notes:

Tomorrow we will be CLOSED on Saturday 7/22 for the Brawl in the Burbs, wish Jeff, Lenny, Brian, Julia C and Erini good luck when you see them at the gym this week! Regular classes will resume on Sunday 7/23.

Quote: 

“What helps you persevere is your resilience and commitment.” ― Roy T. Bennett

7.20.23

For time:

100 Double Unders

50 GHD Sit-ups

100 Ft Handstand Walk

50 GHD Sit-ups

100 Double Unders

Community Notes:

This weekend we will be CLOSED on Saturday 7/22 for the Brawl in the Burbs, wish Jeff, Lenny, Brian, Julia C and Erini good luck when you see them at the gym this week! Regular classes will resume on Sunday 7/23.

Quote: 

“It's a funny thing about life, once you begin to take note of the things you are grateful for, you begin to lose sight of the things that you lack.” ― Germany Kent

7.19.23

Split Jerk 

1-1-1-1-1-1-1

Cash out:

For time:

10 Sandbag Cleans (100/150#)

200 M Sandbag Carry (100/150#)

Community Notes:

This weekend we will be CLOSED on Saturday 7/22 for the Brawl in the Burbs, wish Jeff, Lenny, Brian, Julia C and Erini good luck when you see them at the gym this week! Regular classes will resume on Sunday 7/23.

Quote: 

“Resilience is accepting your new reality, even if it's less good than the one you had before. You can fight it, you can do nothing but scream about what you've lost, or you can accept that and try to put together something that's good.” ― Elizabeth Edwards

7.18.23

AMRAP in 18 Minutes:

12 Thrusters (95/135#)

12 Calories Air Bike

6 Bar Muscle Ups

9 Thrusters (95/135#)

9 Calories Air Bike

3 Ring Muscle Ups

Community Notes:

This weekend we will be CLOSED on Saturday 7/22 for the Brawl in the Burbs, wish Jeff, Lenny, Brian, Julia C and Erini good luck when you see them at the gym this week! Regular classes will resume on Sunday 7/23.

Quote: 

“Life doesn’t get easier or more forgiving, we get stronger and more resilient.” ― Steve Maraboli

7.17.23

3 Rounds for time of:

40/30 Calories Row

30 Heavy Wallballs (20/30# to 9/10ft)

20 Dumbbell Snatch (35/50#)

Community Notes:

This weekend we will be CLOSED on Saturday 7/22 for the Brawl in the Burbs, wish Jeff, Lenny, Brian, Julia C and Erini good luck when you see them at the gym this week! Regular classes will resume on Sunday 7/23.

Quote: 

“We must be willing to let go of the life we planned so as to have the life that is waiting for us.” ― Joseph Campbell

CrossFit Level 2 Seminar - October 21st/22nd

We are hosting a CrossFit Level 2 Certificate Course on October 21st - 22nd, 2023 in Bridgeport, PA! 

Sign up at 

CrossFit On Twitter: @crossfit @crossfitcourses #crossfit #crossfittraining #crossfitcourses 

On Instagram: @crossfittraining #crossfit #crossfittraining #crossfitcourses 

On Facebook: CrossFit Training

 

CrossFit Fundamentals

 

On Saturday CrossFit King of Prussia hosted the second publicly available one-day in-person Fundamentals course. 

This course is designed to provide an overview of the foundational methodology and movements of CrossFit.

It is available to individuals who are brand-new to CrossFit all the way up to anyone who has been doing CrossFit for years. 

On Saturday participants including our own Terry, GiGi, Mae and Keith spent the day with CrossFit Seminar Staff trainers Aimee, Bobbi and Jon learning:

An introduction to the CrossFit methodology.

An introduction to foundational and common movements in CrossFit.

The basics of nutrition.

The Fundamentals course is ideal for anyone who has been considering taking the Level 1 in order to deepen their understanding of CrossFit, but isn’t interested in coaching others, yet. 

Check out @crossfittraining for the next course offering.

7.16.23

CARDIO SUNDAY

In teams of 2:

20 Rounds for time:

20/15 Calories Row

10 Burpees over the rower

* Switch after full rounds

Quote: 

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

7.15.23

"Loredo"

6 rounds for time: 

24 squats 

24 push-ups 

24 walking lunge steps 

400-m run

Community Notes:

Today, Saturday 9 AM class will be held at the Lyons Den (555 W. Beidler Rd, KoP), there will be no Saturday 10:15 am CrossFit Kids.

All other weekend classes will be held at the gym- we are hosting a one day CrossFit Fundamentals Course on Saturday at CFKOP. 

Quote: 

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

7.14.23

Take 15 minutes to build to a HEAVY Back Squat then...

5 Rounds:

Within a 2:00 Minute Window:

5 HEAVY Back Squats (80% or above)

10/12 Calories Ski Erg

Rest 2:00

Community Notes:

Saturday 9 AM class will be held at the Lyons Den (555 W. Beidler Rd, KoP), there will be no Saturday 10:15 am CrossFit Kids.

All other weekend classes will be held at the gym- we are hosting a one day CrossFit Fundamentals Course on Saturday at CFKOP. 

Next Saturday 7/22 we will be hosting the 'Brawl in the Burbs' - There will be NO classes on 7/22.

Mark your calendars for our internal (members only) competition - 'King and Queen of Prussia' on August 19th.

Quote: 

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

7.13.23

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.)

CLICK HERE to compare to 3.23.23

Community Notes:

Saturday 9 AM class will be held at the Lyons Den (555 W. Beidler Rd, KoP), there will be no Saturday 10:15 am CrossFit Kids.

All other weekend classes will be held at the gym- we are hosting a one day CrossFit Fundamentals Course on Saturday at CFKOP. 

Next Saturday 7/22 we will be hosting the 'Brawl in the Burbs' - There will be NO classes on 7/22.

Mark your calendars for our internal (members only) competition - 'King and Queen of Prussia' on August 19th.

Quote: 

“We need women who are so strong they can be gentle, so educated they can be humble, so fierce they can be compassionate, so passionate they can be rational, and so disciplined they can be free.” 

—Kavita Ramdas.

7.12.23

AMRAP in 18 Minutes:

10/15 Calorie Row

10 Dumbbell Thrusters (35/50#)

10 Dumbbell Box Step up (35/50#) (20/24")

1 Rope Climb (20ft)

Community Notes:

Saturday 9 AM class will be held at the Lyons Den (555 W. Beidler Rd, KoP), there will be no Saturday 10:15 am CrossFit Kids.

All other weekend classes will be held at the gym- we are hosting a one day CrossFit Fundamentals Course on Saturday at CFKOP. 

Next Saturday 7/22 we will be hosting the 'Brawl in the Burbs' - There will be NO classes on 7/22.

Mark your calendars for our internal (members only) competition - 'King and Queen of Prussia' on August 19th.

Quote: 

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

7.11.23

TEST DAY- RECORD RESULTS

1 RM Power Clean 

Cash out:

21-15-9 

Push Press (65/95#)

Power Clean (65/95#)

CLICK HERE to compare to 3.30.23

Community Notes:

Saturday 9 AM class will be held at the Lyons Den (555 W. Beidler Rd, KoP), there will be no Saturday 10:15 am CrossFit Kids.

All other weekend classes will be held at the gym- we are hosting a one day CrossFit Fundamentals Course on Saturday at CFKOP. 

Next Saturday 7/22 we will be hosting the 'Brawl in the Burbs' - There will be NO classes on 7/22.

Mark your calendars for our internal (members only) competition - 'King and Queen of Prussia' on August 19th.

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.

7.10.23

AMRAP in 5 Minutes: 

10 alternating single-leg squats 

30 double-unders 

12 push-ups

AMRAP in 5 Minutes: 

10 alternating single-leg squats 

30 double-unders 

10 handstand push-ups

 

AMRAP in 5 Minutes: 

10 alternating single-leg squats 

30 double-unders 

25 ft handstand walk

 – Rest 1:00 between AMRAPs.

 

Community Notes:

Saturday 9 AM class will be held at the Lyons Den (555 W. Beidler Rd, KoP), there will be no Saturday 10:15 am CrossFit Kids.

All other weekend classes will be held at the gym- we are hosting a one day CrossFit Fundamentals Course on Saturday at CFKOP. 

Next Saturday 7/22 we will be hosting the 'Brawl in the Burbs' - There will be NO classes on 7/22.

Mark your calendars for our internal (members only) competition - 'King and Queen of Prussia' on August 19th.

Quote: 

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

 —Nelson Mandela

7.9.23

CARDIO SUNDAY 

 AMRAP in 30 Minutes: 

 25 Calorie row 

10 Push-ups 

 400 M run 

 25 Calorie bike 

 10 Push ups 

 400 M run

Quote: 

“Trust the process. Your time is coming. Just do the work and the results will handle themselves.” 

-Tony Gaskins

7.8.23

2007 Games Event 1

For time: 

1000 meter row then, 

5 rounds: 

25 Pull-ups 

7 Push jerks (95/135 lb)

Quote: 

“All great achievements require time.” 

-Maya Angelou

7.7.23

For time with a partner: 

1,000-m row 

400-m weighted front carry (70/100 lb) 

100 GHD sit-ups 

400-m weighted front carry 1,000-m row 

– Use a pair of DBs, KBs, a sandbag, or a D-ball held on the front side of the body for each carry.

Quote: 

“Patience is a key element of success.” 

-Bill Gates

7.6.23

TEST DAY - RECORD RESULTS

Push Jerk 2 RM

Test Day - Cash out:

For time:

50 Calories Air Bike

CLICK HERE to compare to 3.15.23

Quote: 

“Patience is when you’re supposed to get mad, but you choose to understand.” 

-Anonymous

7.5.23

 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

CLICK HERE to compare to 3.8.23

Quote: 

 “Two things define you: your patience when you have nothing and your attitude when you have everything.”

7.4.23

We will be CLOSED this 4th of July!

(we will resume our regular schedule tomorrow)

Quote: 

Independence Day: freedom has its life in the hearts, the actions, the spirit of men and so it must be daily earned and refreshed – else like a flower cut from its life-giving roots, it will wither and die.” – Dwight D. Eisenhower

7.3.23

6 rounds for time: 

9 Hang squat cleans (105/155 lb) 

6 Bar muscle-ups

6/8 Calories Ski Erg

Quote: 

 “America is another name for opportunity.”— Ralph Waldo Emerson

7.2.23

CARDIO SUNDAY

3 x 6-minute rounds, for max calories/reps of: 

Bike for 20 seconds, rest 40 seconds 

Burpee for 20 seconds, rest 40 seconds 

Bike for 30 seconds, rest 30 seconds 

Burpee for 30 seconds, rest 30 seconds 

Bike for 40 seconds, rest 20 seconds 

Burpee for 40 seconds, rest 20 seconds 

Score is total calories/reps completed in each round

Quote: 

“The wall is your mind playing tricks on you. You just need to say, 'One more step, I can do this. I have more in me.' You'll be so proud of yourself once you push pass your threshold.” 

-Kerry Walsh, American Beach Volleyball Player

Athlete Spotlight

Congratulations Edwin!

How long have you been coming to CF KOP? 

December-2021 (1 year and 6 months) 

 

What are some of your most memorable experiences at CF KOP? 

 Participating in my first open. I think it was a great experience and felt very supported and encouraged even though my experience with the movements was very minimal. 

 

Tell us about your experiences dropping into CF’s in your travels? 

It is always fun to be able to get a workout done while traveling. It is great that no matter if you are in another country with a different language the movements are universal and the feeling of community is always there. 

We know you have a gift when it comes to working with dogs, tell us how you got into that and how it’s going? 

It is going great! I have always loved working with dogs and getting a hunting dog 3 years ago made me get into formal dog training since she really needed it. Since opening my business I have enjoyed meeting new people with their dogs and help them change their lifestyle for better. 

How has training in CrossFit helped you outside of the gym? 

It has increased my confidence and showed me that consistency pays off. I recently completed a triathlon and it went smoother than I expected, I was very happy with the results. 

What goals have you reached since you started CrossFit? Loosing weight and get in a better shape. I have lost 35 pounds since I started crossfit.