Girls on Girls 2023

It's that time of year!!! LOCAL COMP SEASON!!!

We have been hosting Girls on Girls since 2013! Grab your bestie and join us on 11/11 for a Ladies event - Partners (F/F) will compete in scaled and RX divisions to see who's fittest amongst the local ladies. CLICK HERE to sign up today.


6 rounds for time: 
12 DB deadlifts (35/50 lb) 
9 DB box step-up (35/50 lb) (20/24 in) 
200-m run 
– Use two DBs. 
– Rest 2:00 between rounds. 

To finish each round in 2:00 or less, strive for unbroken deadlifts and step-ups. Finish each run in 1:00 or less. Fast intervals with a light DB load.

 "I often say 'pursue excellence, ignore success.' Success is a by-product of excellence."-Deepak Chopra

Upcoming Events


Join us for these amazing events! 

Happy Fall ya'll--> We have some fun community events on the horizon for the rest of the year, take a peek at the graphic. I hope all can attend a few of them: Specifically, the 15 year party - This is a milestone and celebration across 4 local CrossFit afflliates (CF Generation, CF Del Val, CF Apex and us) all have been in business all for over 15 years. There will be a workout on Saturday 10/14 at CrossFit Generation (417 Caredean Dr. Horsham Pa 19044) from 9-12 all levels and ability are welcome, this is a team workout and meant to be a fun community event. That night at 7:00 PM we will continue the celebration with a BonFire and party at the Lyons Den - 555 W. Beider Rd - all are welcome.  

WOLVERINE - Our house WOD and fun Halloween party will be held on 10/28. Curious about this one, check out the wall and leaderboard at the gym, this one is bound to create a solid CORE. 

CHAD - Our memorial work out (1000 Step ups) to honor Chad Wilkinson and raise money and awareness for Veteran Suicide will occur on 11/10. 

GIRLS ON GIRLS - Female Partner COMP on 11/11 - Please grab a friend and join the fun comp-chat with Taylor Williams about signing up and or volunteering at the event. 

FESTIVUS - Our annual Holdiay party will be on 12/8 beginning at 5:30 PM. 

CF L1-  We will also be hosting another Level 1 Seminar on 12/2 - 12/3 If anyone would like to attend or has interest in coaching please let Aimee know.



5 rounds of AMRAP 3: 
3 power cleans (95/135 lb) 
6 push-ups 9 air squats 
– Rest 1:00 between rounds

Perform 3+ rounds in each 3:00 AMRAP. Keep all movements unbroken for as many rounds as possible. Work for the entire 3:00. Don't stop short.

“Stay away from those people who try to disparage your ambitions. Small minds will always do that, but great minds will give you a feeling that you can become great too.” — Mark Twain



5 sets for load and reps: 
Every 4:00, complete: 
3 push presses – Immediately following your final push press, complete a single max set of handstand push-ups.

Coaches Notes:
Complete a new set once every 4:00. Start around 70% of athletes 1-rep-max push press and build to a heavy set. Goal should be to get 10+ handstand push-ups for the first 3 rounds. Begin the handstand push-ups within :30 of finishing each set of push presses. This focus is on intentional movement redundancy to build strength. Record highest Push Press and total HSPU across all 5 rounds.

 "Perfection is not attainable, but if we chase perfection we can catch excellence." -Vince Lombardi



AMRAP in 22 Minutes:
50 Kettlebell Swings
40 Toes to Bar
30 Clean and Jerks (75/115#)
20 Calories Air Bike
10 Bar Muscle Ups

 "Excellence is never an accident. It is always the result of high intention, sincere effort, and intelligent execution; it represents the wise choice of many alternatives - choice, not chance, determines your destiny. - Aristotle

Schedule Updates, CrossFit Kids and Teen Weightlifting


CrossFit Kids Saturday's at 10:15 Continues into the fall with Coach Megs on the following dates :

8/26 9/2 9/9 9/30 10/7 10/28 11/4 11/18 12/2 12/9 12/16

Teen Weightlifting continues with Coach Taylor on Tuesday/Thursday at 5:30 PM Weekly. 

NEW Masters class will be added at 1:00 PM on Wednesdays - Begins 9/13 with Coach Jackie (Masters now have options Monday thru Thursday at 1:00 PM!



Overhead Squat

Cash out:
EMOM for 10 Minutes:
 Even - Row Max Calories
Odd - 25 Double Unders
(score is total calories)

"It takes time to create excellence. If it could be done quickly, more people would do it." -John Wooden



15 Rounds for time of:
200 Meter Run
10 Wallballs (20/30#)
10 Box Jump Overs (20/24")

 “I am not bound to win, but I am bound to be true. I am not bound to succeed, but I am bound to live up to what light I have.” 
-Abraham Lincoln



Complete as many rounds as possible in 20 minutes of: 
5 push jerks, left arm 
5 push jerks, right arm 
10 push-ups 
15-cal. row 
♀ 35-lb DB ♂ 50-lb DB

 “Even when it seems that there is no one else, always remember there’s one person who never ceased to love you – yourself.” -Sanhita Baruah



Front Squat 

Cash out:
AMRAP in 7 minutes:
200 Meter Run 
3 Ring Muscle Ups

 “Be the love you never received.” -Rune Lazuli



 5 Rounds for time of:
5 Sandbag Cleans (100/150#)
15 Chest to Bar Pull-ups
25 ft. Handstand Walk 

 “Until you value yourself, you won’t value your time. Until you value your time, you will not do anything with it.”- M. Scott Peck



In a 25 Minute Window:
5 Rounds:
6 Power Snatch (95/135#)
20 Wall-balls (14/20")

In the remainder of the time build to a 1 RM Snatch

 “The hardest challenge is to be yourself in a world where everyone is trying to make you be somebody else.”- E. E. Cummings



For time:
Row 1000 Meters
40 Calories Air Bike
200 Double Unders

Row 750 Meters
30 Calories Air Bike
150 Double Unders

Row 500 Meters
20 Calories Air Bike
100 Double Unders

Row 250 Meters
10 Calories Air Bike
50 Double Unders

(time cap 30:00)

 “One of the best guides to how to be self-loving is to give ourselves the love we are often dreaming about receiving from others.” -Bell Hooks





"Tommy V" 

Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13. We celebrate is life and service through this Hero WOD.

 For time: 
21Thrusters (75/115)
12 Rope Climbs (15ft)
15 Thrusters (75/115)
9 Rope Climbs (15ft)
9 Thrusters (75/115)
6 Rope Climbs (15ft)

CLICK HEREto compare to 4.7.23

“The greater part of progress is the desire to progress.” – Seneca the Younger, Ancient Roman Stoic philosopher




5 Rounds:
In a 6:00 Window
400 Meter Run
500 Meter Row
Max Calories Air Bike 
Rest 1;00

Record total calories on the Air Bike 
“Progress grows out of motion.” – Richard E. Byrd, American naval officer and explorer

King and Queen of Prussia 2023


 Congratulations to Jeff and Jamie the 2023 King and Queen of Prussia!

...and the court!

...and the spirit of the games - Brazilian Barbie - Ana C!


Athlete and NEW Coach Spotlight - Kalyn

Welcome to our community - As of August 28th, Coach Kalyn will be picking up 6:30 PM on Monday and Wednesday as well as 5:30 on Thursday! We are so excited to welcome her to our team of established coaches and professionals!

How long have you been CrossFitting? 
Six years this fall! 

What’s your biggest strength inside and out of the gym? 
I’d have to say my work ethic, no matter the task, I’m all in. 
What’s your favorite CrossFit Benchmark workout and why? 
Nancy, I love running and overhead squats 

What goals are you currently working on in the gym? 
So many but the top three right now are stringing muscle ups, becoming a better coach, and getting stronger lats. 

How long have you been coaching and what got you into it? 
I’ve been coaching CrossFit for 3 years. 
I wanted to share my passion for CrossFit with others and help them in their own health/fitness journey. 
What do you like to do in your free time Watch F1, hang out with my dog, and see local Philly bands.

As we welcome Kalyn here are a few more nuggets about her journey and what she is brining to CFKOP... 

Sports, fitness, and coaching have always been large parts of my life. I’ve competed competitively and instructed classes in Tang Soo Do, a Korean martial art, since I was eight years old and hold the rank of third degree black belt. In grade school I discovered my love for running and joined the track and cross country team running mid and long distances. While earning my bachelors degree at Kutztown University, I started long distance running and weight training. In 2011 I completed my first marathon and second in 2014. After graduating college I continued distance running but missed working out with others, so in 2017 I decided to try CrossFit. Like many, I fell in love with the sport, environment, and friends I made along the way and CrossFit truly changed my adult life allowing me to still be an athlete. In 2021 I made the individual quarterfinals and decided I wanted to share my passion for CrossFit with others. That same month I became a CrossFit Level-1 Coach. My goal as a coach is to support you in your own health and fitness journey, while having fun along the way!



King and Queen of Prussia 2023

 King of Queen of Prussia 2023 Information and Updates: 

This is our 14th year running the in-house competition (referred to as the King and Queen of Prussia) to crown the fittest members of the gym; with the top male and female being named King and Queen for the year. In addition to bragging rights, the King and Queen receive a crown to wear at their discretion and their names will be forever engraved our the King and Queen trophy. 

The day has arrived (Saturday August 19th from 9 AM to 3 PM) it is almost time to crown our newest King and Queen. 

The heat is list is below... but if you don't see your name and still want to compete, that's easy, just text Aimee or show up and we will get you in!

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

Your hydration buddy is someone who you will help hydrate and support throughout the workouts!

 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 or camaraderie and friendship that defines what CrossFit King of Prussia is all about. This competition is for members only!

We provide T-shirts, food, drinks, a guaranteed sweat, great workouts, community, camaraderie, Photo booth and so much more. The Lyons kids will also be selling ice cream teats, so bring your dollars.

If you are in town there is no excuse-->

 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.

Check out some of our 'queen' competitors in this years shirts!!
The ladies race is going to be tight! Can't wait to watch them all throw down!



For time:
Ski 500 Meters
30 Pull-ups
Ski 500 Meters
20 Chest to Bar Pull-ups
Ski 500 Meters
10 Bar Muscle Ups

“Knowledge is power. Information is liberating. Education is the premise of progress, in every society, in every family.” – Kofi Annan, Ghanaian diplomat and former Secretary-General of the United Nations



For time:
Run 800 Meters
30 Box Jumps (20/24")
30 Hang Power Cleans (65/95#)
Run 400 Meters
20 Box Jumps (20/24")
20 Hang Power Cleans (65/95#)
Run 200 Meters
10 Box Jumps (20/24")
10 Hang Power Cleans (65/95#)

"Your mistake does not define who you are… you are your possibilities." - Oprah Winfrey




Cash out:
50 GHD Sit-ups
40 V-ups
30 Toes to Bar

"It's fine to celebrate success, but it is more important to heed the lessons of failure." - Bill Gates

King and Queen of Prussia 2023

Saturday is fast approaching, it's soon time to see who will be this years 2023 King and Queen of Prussia. This a LONG standing tradition at CFKOP and we are so excited to see who will be crowned!

Date: Saturday, August 19th

Arrival Time: 8:00 am
Athlete Briefing: 8:30 am
First WOD begins: 9:00 am
(heats will be announced soon!!)

We will provide a catered lunch and drinks. 
Please feel free to bring some snacks and drinks to share as well. 
Spectators are welcome!

We will soon assign "hydration buddies".  As a hydration buddy, you will be assigned a fellow athlete. Your job is to make sure your buddy is well hydrated, fed, and having a great time (you will be their #1 cheerleader).

Helen Mirren - The Barbie Narrator
3 Rounds for time:
400m run
21 Kettlebell Swings (35/53#)
12 Pullups

Weird Barbies Revenge
10-1 reps of:
Clean and Jerk (75/115#)
Burpee Box Jump Over (20/24") 
(stepping over is allowed)

Patriarchy - my ass
Strength ladder with dumbbell snatch (left and right)  
Tie breaker will be based on # of reps completed on the last weight (alternating)

Mojo Dojo Casa House
15/10 Calorie Bike
50 GHD Sit-ups  
15/10 Calorie Bike 
25 Deadlifts (155/225) 
15/10 Calorie Bike 
5 Rope Climbs (15 ft)



4 Rounds for total reps:
In a 5 minute window:
500 M Row
10 Burpee Pull-ups
Max Dumbbell Snatch 50/70#
Rest 1:00

"Take chances, make mistakes. That's how you grow. Pain nourishes your courage. You have to fail in order to practice being brave." - Mary Tyler Moore



U.S. Marine Lance Corporal Justin James "JJ" Wilson, 24, of Palm City, Florida, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife Hannah McVeigh, parents Lance and Frances, brother Christopher, and sister Jamie-Ella.


1-10 Squat Cleans (125/185)
10-1 Deficit Handstand Push-ups
 (women 4" parallette/ men 7" parallette)

CLICK HERE to compare to 4.12.23
CLICK HERE to compare to 2016 and 2019

If mistakes weren't part of life, erasers wouldn't exist.



For Time: 1,500/1,200 Meter Row 
1,200 Meter Run 
Rest 3 Minutes 
1,000/800 Meter Row 
800 Meter Run 
Rest 3 Minutes 
500/400 Meter 
Row 400 Meter Run 

For Time w/ Partner 1500/1200m 
Row 1200m Run 
Rest 3 Minutes 
1000/800m Row
800m Run 
Rest 3 Minutes 
500/400m Row 
400m Run 

** During Row, Partners alternate 250/200m Sprints 
** During Run, Partners alternate 200m Sprints

“Everybody can be great because everybody can serve.” – Martin Luther King, Jr.



For time:
75/90 Calories Row
75 Hang Power Snatch (55/75)
75 Toes to Bar

(Time Cap: 18:00)

Coaches Notes:
Athletes can partition the reps and order however they want.

"It is better to be alone than in bad company" George Washington



400 M Run
30 Box Jumps (20/24") 

-rest 2:00-

25/30 Calories Air Bike
40 Dumbbell Snatch (35/50#)

-rest 2:00-

500 Meter Row 
50 Kettlebell swings (55/35#) 

-rest 2:00-

150 Double Unders 
25 Burpees 
Coaches Notes: 
Time will be recorded for each individual "sprint" and there will be recovery between couplets. The goal should be to complete each couplet under FIVE minutes. The athlete does not need to go in any specific order. 
“There are many wonderful things that will never be done if you don’t do them.” – Charles Gill




For time: 
30 Ring Muscle Ups 

Timed 1 Mile Run 

CLICK HERE to compare to 4.19.23

 “When you suffer in life – be vigilant. Life is trying to teach a lesson.” ~ Invajy



For time:
Row 1000/800 Meters
50 Push-ups
50 Air Squats
Row 1000/800 Meters
30 Handstand Push-ups
50 Air Squats
Row 1000/800 Meters
10 Strict Wall-facing Handstand Push-ups
50 Air Squats

"Be somebody who makes everyone feel like a somebody." — Kid President



Power Clean 

Cash out:
10-1 Power Clean (65/95#)
1-10 Push Jerk (65/95#)
(time cap 8:00)

"Never regret being a good person to the wrong people. Your behavior says everything about you. Their behavior says enough about them." — Unknown



7 rounds for max reps: 
Take 1:30 to accumulate: 
4 Shoulder presses (95/135 lbs) 
4 Front squats 
4 Thrusters 
AMRAP lateral burpees over the barbell 
1:30 rest between rounds

"We have to set a standard where it's not OK to act without morality and values and human respect. No person is better than another." — Lady Gaga



Every minute on the minute for 36 minutes:
 10/12 Calorie Row
10/12 Calorie Ski
10/12 Calorie Bike

"No matter where you are, no matter what you did, no matter where you've come from, you can always change, become a better version of yourself." — Madonna



AMRAP in 15 Minutes:
3 Ring Muscle Ups 
6 Devils Press (35/50#)
9 Calories Ski Erg

"You are always responsible for how you act, no matter how you feel. Remember that." — Unknown




 Snatch 3 RM 
(3 RM strung together - touch and go) 

Cash out: 
AMRAP in 8: 
8/10 Calorie Air Bike 
10 Power Snatch (65/95#)

CLICK HERE to compare to 4.24.23

"Your beliefs don't make you a better person. Your behavior does." — Shukhraj Dhillon



For time:
Run 800 Meters 
3 - Legless Rope Climbs 15ft
Run 400 Meters 
4 - 20 Ft Rope Climbs
Run 200 Meters 
5 - 15 Ft Rope Climbs

"When you can't control what's happening, challenge yourself to control the way you respond to what's happening. That's where your power is!" — The Minds Journal



 3 RM Bench Press 

Cash out
For time: 
 400 M Run + 500 M Row

CLICK HERE to compare to 4.10.23

"Show respect even to people who don't deserve it; not as a reflection of their character, but a reflection of yours." — Dave Willis

Athlete/Coach - Spotlight - Colette

Congratulations Colette for being our August Coaches Spotlight! 

We love what you bring to our Coaching team and are happy to have you as a part of this great community!

How long have you been at CF KOP?
I've been at CF KOP since it opened back up after covid. My previous gym had closed down a few years prior and I was searching around for a new home. After sampling a few local boxes I came in for a class at KOP and knew I was home. 

Who is your favorite Coach?
I honestly love them all! Ben is hilarious, Keith has great tips and tricks, Taylor is creative with his coaching, Aimee is a master at her craft, Mak is thorough and well prepared, Lauren is spunky and cheerful, Danielle is too cool for school, and Mark is a friendly face first thing in the morning! 

What do you feel is your greatest strength as a coach?
I will forever be honing my craft, continuing to learn and grow as a coach and athlete. That said I think one of my strengths is assessing and meeting the athlete where they are at. I am able to quickly pivot to an athlete's needs and tailor the workout to preserve the stimulus while catering to the athlete.That is something that takes time and reps to be able to feel confident doing on the fly. 

What sounds like more fun, 200 burpees for time or a 5k run?
Burpees please. I'm not built for running. 

What is your favorite and least favorite movement to perform in the gym?
I love bar muscle ups, they make me feel like a kid on the playground. 
I despise rope climbs, I am terrified of heights, that said you'll catch me scaling those!

What's your secret to getting through tough wods and how do you mentally prepare yourself for the challenge ahead?
Well, I still get the Wod Willies that's for sure. Even after 12 years that 3-2-1 Go makes me nervous! I really don't know what goes through my mind when I wod, usually I just try to move steadily throughout the workout, I don't take a lot of unnecessary breaks and try to strategize where my strengths are vs my weaknesses and play to that. 

What are your current goals inside and out of the gym?
Currently I am making my way through the CrossFit online courses to continue my education. I just finished the Anatomy course and will be taking the Nutrition course in the fall. Outside of the gym I'm working on being a more patient mother and a more dialed in friend. I'll forever be a work in progress!

Well Colette we love and value you here at CF KOP and look forward to witnessing all your future successes.