1.1.24

HAPPY NEW YEAR

We will be CLOSED today for New Year's Day and will open tomorrow 1/2/24 for our regular schedule. 

Quote: 

“To shine your brightest light is to be who you truly are.” 

― Roy T. Bennett

12.31.23

BRING A FRIEND FOR FREE

AMRAP in 30 Minutes:

(with a partner)

400 Meter Run

50 Kettlebell Swings (53/70#)

400 Meter Single KB Farmers Carry 

(partners run together and break up the other two movements as needed)

Holiday Schedule:

Sunday 12/31 - Bring a Friend for FREE!

Monday 1/1 - CLOSED for New Years Day

Tuesday 1/2 - Resume Regular Classes

Quote: 

“When you are content to be simply yourself and don't compare or compete, everyone will respect you.” ― Lao Tzu

12.30.23

Say Good-Bye to 2023 WOD!

AMRAP in 23 Minutes with a partner: 

23 Burpee box jump-overs (20/24 in) 

23 Power snatches (65/95 lb) 

23 Overhead squats (65/95 lb) 

23 Knees-to-elbows 

23 Calorie Air Bike

(partners share the work as needed)

Holiday Schedule:

Wednesday 12/27 through Sunday 12/31 - Regular Classes

Sunday 12/31 - Bring a Friend for FREE!

Monday 1/1 - CLOSED for New Years Day

Tuesday 1/2 - Resume Regular Classes

Quote: 

“You may not control all the events that happen to you, but you can decide not to be reduced by them.” 

― Maya Angelou

12.29.23

For time:

2000 Meter Row 

then...

30 Pistols 

20 Hang Power Cleans (135/205#)

10 Bar Muscle Ups

Holiday Schedule:

Wednesday 12/27 through Sunday 12/31 - Regular Classes

Sunday 12/31 - Bring a Friend for FREE!

Monday 1/1 - CLOSED for New Years Day

Tuesday 1/2 - Resume Regular Classes

Quote: 

“To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment.” ― Ralph Waldo Emerson

12.28.23

Back Squat 

5-5-5-5-5

Cash out:

AMRAP in 7 Minutes:

7/10 Calories Air Bike

10 Back Squats (95/135# - from the floor)

Holiday Schedule:

Wednesday 12/27 through Sunday 12/31 - Regular Classes

Sunday 12/31 - Bring a Friend for FREE!

Monday 1/1 - CLOSED for New Years Day

Tuesday 1/2 - Resume Regular Classes

Quote: 

“Imperfection is beauty, madness is genius and it's better to be absolutely ridiculous than absolutely boring.” ― Marilyn Monroe

12.27.23

AMRAP in 22 Minutes:

50 Dumbbell Snatch (35/50#)

40 Box Jumps (20/24")

30 Push-ups

20 Pull-ups

10 Calories Ski

Holiday Schedule:

Wednesday 12/27 through Sunday 12/31 - Regular Classes

Sunday 12/31 - Bring a Friend for FREE!

Monday 1/1 - CLOSED for New Years Day

Tuesday 1/2 - Resume Regular Classes

Quote: 

“Be yourself; everyone else is already taken.” 

― Oscar Wilde

12.26.23

 30 Rounds for time (with a partner)

3 Burpees over the Bar

3 Power Cleans (95/135#)

3 Front Squats  (95/135#)

3 Shoulder to Overhead  (95/135#)

3 Burpees over the Bar

Every 5:00 minutes both partners do 30 Double Unders

Each partner completes a full round while the other rests

Holiday Notes:

Tuesday 12/26 - NO 6 AM (regular classes the remainder of the day)

Wednesday 12/27 through Sunday 12/31 - Regular Classes

Sunday 12/31 - Bring a Friend for FREE!

Monday 1/1 - CLOSED for New Years Day

Tuesday 1/2 - Resume Regular Classes

Quote:

“Be willing to be a beginner every single morning.” ― Meister Eckhart

12.25.23

 

Merry Christmas from our family to yours!

CROSSFIT KING OF PRUSSIA will be CLOSED today for Christmas. 

Happy Holidays!

Holiday Schedule:

Tuesday 12/26 - NO 6 AM (regular classes the remainder of the day)

Wednesday 12/27 through Sunday 12/31 - Regular Classes

Sunday 12/31 - Bring a Friend for FREE!

Monday 1/1 - CLOSED for New Years Day

Tuesday 1/2 - Resume Regular Classes

12.24.23

 12 Days of Christmas--CrossFit Style 

1 Deadlift (185/275) 

2 Handstand Push-ups 

3 Box Jumps (20"/24") 

4 Push-ups 

5 Med Ball Cleans (14/20) 

6 Burpees 

7 Toes to Bar 

8 Clean and Jerks (75/115) 

9 Sumo Deadlift High Pulls (75/115) 

10 Wall Balls (14/20) to (9ft/10ft) 

11 Thrusters (75/115) 

12 Power Snatches (75/115)

OR

RX + version...

1 Deadlift (185/275) 

2 Handstand Push-ups 

3 Chest to Bar Pull-ups

4 Push-ups 

5 Squat cleans (75/115)

6 Burpee box jump over

7 Toes to Bar 

8 Clean and Jerks (75/115) 

9 Sumo Deadlift High Pulls (75/115) 

10 Two-fer -Wall Balls (14/20) to (9ft/10ft) 

11 Thrusters (75/115) 

12 Power Snatches (75/115) 

 Just sing the 12 days of Christmas to yourself and follow the exercises...You will complete 1 Deadlift...then 2 Handstand Push-ups; 1 Deadlift...then 3 Box Jumps; 2 Handstand Push-ups; 1 Deadlift...and so on 4,3,2,1...5,4,3,2,1....etc, until you get from 12-1 you will be finished with the workout. This is a chipper, so be ready. We will scale to level and ability. 

You can work in teams of 2 if you want!

Advent Day 24:

Largest set of two-fer wallballs in one set 

Top Rx and Scale M/F all are awarded a ticket

***Advent Bonus***
Anyone who completes the 12 Days of Christmas Workout today will receive a ticket!

Classes TODAY:

Rolling heats between 8:00 AM and 11:00AM

Quote:

"May you never be too grown up to search the skies on Christmas Eve."

Test Days 2024

As we move away from 2023 into 2024, I wanted to thank everyone for their continual support of CrossFit King of Prussia and dedication to our program. 

We will continue to evolve our programming to get the best results out of our athletes at CrossFit King of Prussia. We want our athletes to be good at CrossFit and the ten general physical skills so that they have a general physical preparedness that enables them to do well at any sport or task life throws their way now, and long into the future. Our program is based on measurable, observable repeatable data (loads, times, distance, reps) which in turn allows us to assess everyone's current level of fitness and put forth a program that continually challenges them and allows for the best possible human performance no matter what your relative intensity is. 

With the goal of bringing more to the class hour while maintaining our constant pursuit of solid form and technique for all athletes, our programming will incorporate the following:

1. 12 TEST DAYS/benchmark workouts, 9 STRENGTH lifts, 13 gymnastic SKILLS and 3 MONOSTRUCTURAL skill tests and NEW this year, 3 mini SKILL TEST challenges programmed on a rotating 3 month cycle. 

2. We will continue with our trimester based system when consistently retesting of benchmarks. 

3. We will continue to incorporate strength and MORE metcons into our one hour 1-2x per week as well as consistent gymnastic skill work 2-3 x a week. 

If a testing progress is not a part of your programming, there is no way to evaluate the success or failure of your programming.

A similar plan has been a successful testing process for the last eight years at CrossFit KoP and will continuously help us evaluate our progress over the next year. Together, the workouts will test an athlete’s capacity in all the CrossFit time domains (short, moderate, long), the movements (Weightlifting, Gymnastics and Mono-structural elements), and the ten general physical skills.

We will use these workouts on a continuous basis to help us evaluate whether our programming is developing athletes in all areas, not just one or two, and to keep athletes focused on their continuous improvement and consistency at the gym. The goal of our program is one workout a day with high intensity, exposure to all the elements including weakness will develop a high work capacity. Rest and recovery 1 to 2 days a week will allow our athletes to come back with intensity and reduce the risk of injury and burnout. 

Please note, these will NOT be the only workouts and lifts you will see programmed throughout the year but prove as our testing ground.

To take full advantage of the upcoming year it will be imperative that you log your workouts and check in on the blog to see your results and "compare to" times and loads.

12.23.23

 TEST DAY- RECORD RESULTS

"JJ"

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

CLICK HERE to compare to 8.14.23

ADVENT DAY 23:

2 K C2 Bike for time

 Community Notes:

Sunday 12/24 - 8 AM  to 11 AM - rolling starts all morning long for the12 Days of Christmas WOD.

Monday 12/25 - CLOSED for Christmas

Tuesday 12/26 - NO 6 AM (regular classes the remainder of the day)

Wednesday 12/27 through Sunday 12/31 - Regular Classes

Sunday 12/31 - Bring a Friend for FREE!

Monday 1/1 - CLOSED for New Years Day

Tuesday 1/2 - Resume Regular Classes

Quote:

“It’s a wise man who understands that every day is a new beginning, because boy, how many mistakes do you make in a day?” – Mel Gibson

12.22.23

AMRAP 2: 

200-meter run 

AMRAP burpees 

 – Rest 2:00 – 

 AMRAP 4: 

400-meter run 

AMRAP burpees 

 – Rest 4:00 – 

 AMRAP 6: 

800-meter run 

AMRAP burpees

ADVENT DAY 22:

Max Pull-ups in one set

 Community Notes:

Sunday 12/24 - 8 AM  to 11 AM - rolling starts all morning long for the12 Days of Christmas WOD.

Monday 12/25 - CLOSED for Christmas

Tuesday 12/26 - NO 6 AM (regular classes the remainder of the day)

Wednesday 12/27 through Sunday 12/31 - Regular Classes

Sunday 12/31 - Bring a Friend for FREE!

Monday 1/1 - CLOSED for New Years Day

Tuesday 1/2 - Resume Regular Classes

Quote:

“Holding on is believing that there’s only a past; letting go is knowing that there’s a future.” – Daphne Rose Kingma

12.21.23

AMRAP in 7 Minutes:

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

10 GHD Sit-up

10 Box Jumps (24/30")

rest 3:00

AMRAP in 7 Minutes:

7/10 Air Bike Calories

10 Medicine Ball Cleans (20/30#)

ADVENT DAY 21:

Max L-sit Hold

 Community Notes:

Sunday 12/24 - 8 AM  to 11 AM - rolling starts all morning long for the12 Days of Christmas WOD.

Monday 12/25 - CLOSED for Christmas

Tuesday 12/26 - NO 6 AM (regular classes the remainder of the day)

Wednesday 12/27 through Sunday 12/31 - Regular Classes

Sunday 12/31 - Bring a Friend for FREE!

Monday 1/1 - CLOSED for New Years Day

Tuesday 1/2 - Resume Regular Classes

Quote:

“I hope you realize that every day is a fresh start for you. That every sunrise is a new chapter in your life waiting to be written.” — Juansen Dizo

12.20.23

Noon scores 

 Deadlift 

1-10-1-20-1-30

Record load for each set and total at the end

ADVENT DAY 20:

Odd object Turkish get-up

Community Notes:

Sunday 12/24 - 8 AM  to 11 AM - rolling starts all morning long for the12 Days of Christmas WOD.

Monday 12/25 - CLOSED for Christmas

Tuesday 12/26 - NO 6 AM (regular classes the remainder of the day)

Wednesday 12/27 through Sunday 12/31 - Regular Classes

Sunday 12/31 - Bring a Friend for FREE!

Monday 1/1 - CLOSED for New Years Day

Tuesday 1/2 - Resume Regular Classes

Quote:

“You’re off to great places! Today is your day! Your mountain is waiting, So get on your way!” 

— Dr. Seuss

12.19.23

 5 Rounds for time of:

15 Push Jerks (65/95#)

12 Chest to Bar Pull-ups

9 Sumo-deadlift high pulls (65/95#)

6 Sandbag Cleans (100/150#)

ADVENT DAY 19:

15 Ring Dips

or

5 Strict Ring Muscle Ups

Community Notes:

Sunday 12/24 - 8 AM  to 11 AM - rolling starts all morning long for the12 Days of Christmas WOD.

Monday 12/25 - CLOSED for Christmas

Tuesday 12/26 - NO 6 AM (regular classes the remainder of the day)

Wednesday 12/27 through Sunday 12/31 - Regular Classes

Sunday 12/31 - Bring a Friend for FREE!

Monday 1/1 - CLOSED for New Years Day

Tuesday 1/2 - Resume Regular Classes

Quote: 

“Every sunset is an opportunity to reset. Every sunrise begins with new eyes.” — Richie Norton

5 Classes for $5 - Tell a Friend about our NEW YEARS Special

Join us in January (from the 1st to the 31st) for 5 Classes for $5 

(new members only - or members who we haven't seen in the last year are welcome too)

Daily we offer the following classes:

6:00 AM

9:30 AM

12:00 PM

1:00 - Masters (55+)

4:30 PM

5:30 PM

Tell a friend and check out CrossFit KOP MindBody to purchase the deal or email crossfitkop@gmail.com to secure your 5 classes today!

Holiday Schedule

 

12.18.23

AMRAP in 20 Minutes:

2 Bar Muscle Ups

4 Overhead Squats (65/95#)

8 Burpees

ADVENT DAY 18:

Max Plank Hold

 Quote:

"The truth is, unless you let go, unless you forgive yourself, unless you forgive the situation, unless you realize that the situation is over, you cannot move forward." -Steve Maraboli 

12.17.23

CARDIO SUNDAY

6 Rounds for total reps:

1:00 Max Calorie Row

1:00 Max AbMat Sit-ups

1:00 Max Kettlebell Swings (35/53#)

1:00 Rest

ADVENT DAY 17:

Timed 400 Meter Run

Quote: 

Mind is a flexible mirror, adjust it, to see a better world. Once your mindset changes, everything on the outside will change along with it. There is nothing either ' good or bad ' but ' thinking ' makes it so. It is the "perception" that makes things what they are.

12.16.23

 

TEST DAY- RECORD RESULTS 

 3 RM Bench Press 

Cash out

For time: 

 400 M Run + 500 M Row

CLICK HERE to compare to 4.10.23

CLICK HERE to compare to 8.2.23

ADVENT DAY 16:

Dumbbell Upright row (25 reps)

Dumbbell Curls (25 reps)

Quote:  

"Change the way you look at things and the things you look at change."

-Wayne W. Dyer

12.15.23

 TEST DAY - RECORD RESULTS 

For time: 

30 Ring Muscle Ups 

 

and...

Timed 1 Mile Run 

CLICK HERE to compare to 4.19.23

CLICK HERE to compare to 8.10.23

ADVENT DAY 15:

Max Calories row in 4:00

Quote:

“New beginnings are often disguised as painful endings.” Lao Tzu

12.14.23

All for time:

21-15-9 reps of:

Air Bike Calories

Kettlebell Swings (53/70#)

rest 2:00

15-12-9 reps of:

Ski Calories

Kettlebell Swings (53/70#)

rest 2:00

9-6-3 reps of:

Air Bike Calories 

Goblet Squats (53/70#)

ADVENT DAY 14:

50 Push-ups for time

Quote: 

“Change is painful, but nothing is as painful as staying stuck somewhere you don’t belong.” -Mandy Hale

12.13.23

 

TEST DAY- RECORD RESULTS

"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 HERE to compare to 4.7.23

CLICK HERE to compare to 8.21.23

ADVENT DAY 13:

Odd Object Overhead Squat

Quote:

“Start where you are. Use what you have. Do what you can.” Arthur Ashe

HOLIDAY SCHEDULE

Sunday 12/24 - 8 AM  to 11 AM - rolling starts all morning long for the12 Days of Christmas Workout

Monday 12/25 - CLOSED for Christmas

Tuesday 12/26 - NO 6 AM (regular classes the remainder of the day)

Wednesday 12/27 through Sunday 12/31 - Regular Classes

Sunday 12/31 - Bring a Friend for FREE!

Monday 1/1 - CLOSED for New Years Day

Tuesday 1/2 - Resume Regular Classes

12.12.23

For time: 

30 KB step-ups (53/70 lb) (20 in) 

30 toes-to-bars 

22/30-calorie row 

30 strict handstand push-ups 

22/30-calorie row 

30 toes-to-bars 

30 KB step-ups 

– Hold the KB on the shoulder. 

ADVENT DAY 12:

25 V- ups for time

 Quote: 

“Change can be scary, but you know what’s scarier? Allowing fear to stop you from growing, evolving, and progressing.” Mandy Hale

12.11.23

Power Clean 

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

Cash out:

2 Power Cleans

50 Double Unders

4 Power Cleans

50 Double Unders

6 Power Cleans

50 Double Unders

8 Power Cleans

50 Double Unders

10 Power Cleans

50 Double Unders

(use 60% of 1 RM for the cash out)

ADVENT DAY 11:

20 strict pull-ups 

or 

20 weighted strict pull-ups 

(x2 tickets for weighted)

Quote: 

“There will come a time when you believe everything is finished; that will be the beginning.” 

- Louis L’Amour

12.10.23

 For time:

10-9-8-7-6-5-4-3-2-1

Wall Balls (14/20 to 9/10 ft)

Burpee Box Jump Overs) 20/24"

** prior to each round run 200 Meters **

Day 10- Advent

With a Partner 50 Dumbbell Snatches as fast as possible! 

You choose the load!

Quote: 

 “Individuals who believe their talents can be developed (through hard work, good strategies, and input from others) have a growth mindset. They tend to achieve more than those with a more fixed mindset (those who believe their talents are innate gifts).”

 – Carol Dweck, growth mindset pioneer and author of Mindset

Happy Festivus

 

12.9.23

3 rounds for time with a partner: 

6 Rope climbs (15 ft) 

12 Burpee Box jump-overs (20/24 in) 

18 Chest to Bar Pull-ups

24 Deadlifts (155/225 lb)

Advent Day 9:

70 Air Squats for time

Quote: 

“Attitude is a little thing that makes a big difference.” 

– Winston Churchill, former Prime Minister of the United Kingdom

12.8.23

4 Rounds for time:

6 Clean and Jerks (95/135#)

6 Overhead Squats (95/135#)

6 Wall Walks

(rest 1:00)

Advent Day 8:

Come to Festivus- Get a ticket!!!!

Quote: 

Look for the good in every situation, seek the valuable lesson in every setback, look for the solution to every problem. Think and talk continually about your goals.” 

– Brian Tracy, productivity coach and author of Eat that Frog!

12.7.23

AMRAP in 6 Minutes:

10 Devils Press (35/50#)

30 Double Unders

rest 2:00

AMRAP in 6 Minutes:

20 Dumbbell Snatch (alternating) (35/50#)

20 Double Unders

rest 2:00

AMRAP in 6 Minutes:

10 Dumbbell Squat Snatch (35/50#)

10 Double Unders

Advent Day 7:

3:00 Ski challenge for Max Calories

Quote: 

“If parents want to give their children a gift, the best thing they can do is to teach their children to love challenges, be intrigued by mistakes, enjoy effort, and keep on learning.” 

– Carol Dweck