10.28.24

Complete all for time:

1 Round of:

24 Chest to Bar Pull-ups

24 GHD Sit-ups

24 Calorie Row 

2 Rounds of:

16 Chest to Bar Pull-ups

16 GHD Sit-ups
16 Calorie Row

3 Rounds of:

8 Chest to Bar Pull-ups

8 GHD Sit-ups
8 Calorie Row 

Quote:

“Let food be your medicine and medicine be your food.” 

– Hippocrates

10.27.24

CARDIO SUNDAY 

EMOM for 40 Minutes:

Min 1: 10/12 Calorie Air Bike
Min 2: 12 DB Box Step Ups (2x35/50 to 20/24") 
Min 3: 4 Wall Walks 
Min 4:. 15 Burpees 
Min 5: Rest

Quote:
"The three-pound organ in your skull - with its pink consistency of Jell-o - is an alien kind of computational material. It is composed of miniaturized, self-configuring parts, and it vastly outstrips anything we've dreamt of building."
-David Eagleman

10.26.24

WOLVERINE

 (the CrossFit KOP House workout!)

 6 Rounds for time of:
 10 Clean and Jerks 135#/95#
 20 Pull-ups
 100 Sit-ups
 1 Lyons Loop Run (approx 600M)

 or the... THE WOLVERINE CUB:
 4 Rounds for time of:
 10 Clean and Jerks 95#/65#
 20 Pull-ups
 50 Sit-ups
 400M Run

 
or... GRAB A PARTNER - BRING A FRIEND FOR FREE 
and complete the work together!
 

Community Notes:
Join us TODAY for our Annual Halloween house workout, the WOLVERINE at 9 AM! Take on our "House WOD" Wolverine, Partner Wolverine or the Wolverine Club. Wear your costume to the WOD!

 Quote:
"I pray to be like the ocean, with soft currents, maybe waves at times. More and more, I want the consistency rather than the highs and the lows."

-Drew Barrymore

CHAD 1000X

 

CLICK HERE to register for CHAD 

Join us on November 11th in all Classes for CHAD 1000X

"CHAD" 

(RX)

For time: 

1000 Box Step Ups 

 (35/45# to a 20" box) 

 

(Intermediate)

For time: 

1000 Box Step Ups 

 (20/30# to a 20" box) 

(Beginner)

For time:

500 Box Step Ups

(your choice 20"/17"/13"11")

 Chad1000X (1000 step ups for time) will honor of Navy SEAL Chad Wilkinson, who died by suicide on Oct. 29, 2018, due to the effects of numerous deployments, several TBIs, blast-wave injuries, and PTSD.  

Complete this workout to honor Chad’s life and legacy and to raise awareness for suicide prevention. All proceeds go to The Step Up Foundation. The Step Up Foundation raises funds to support programs dedicated to the research and treatment of combat-related injuries while honoring “our veterans and their invisible wounds.” It's not about the time it takes to complete 1000 step ups, or the weight you use or the box height, or the volume of step ups -->>  it's about supporting our veterans who have invisible wounds and giving back to our community. 

Use the link above to register and donate to the Step UP Foundation. 

CLICK HERE to learn more about the Step UP Foundation. 

Coaches Notes: Bring a backpack or weight vest to use for this workout on 11/11 and we can fill it with the appropriate weight for you. 

10.25.24

3 Rounds 

500 Meter Row 
Rest :60
400 Meter Row
Rest: 45 
300 Meter Row
Rest :30
200 Meter Row 
Rest :15 
100 Meter Row 
Rest 2:00

(record slowest set)

Cash Out: 
In as few sets as possible, complete: 

200 Double Unders 

Quote: 
"But change must always be balanced with some degree of consistency."
- Ron D. Burton

10.24.24

TEST DAY - RECORD RESULTS

"Karen"

150 Wall Balls for time
(14/20# to 9/10') 

 CLICK HERE to compare to 6.20.24

CLICK HERE to compare to 2.20.24

Cash Out: 
Max Distance HSW
or
HSW Skill Practice 

Quote:
"Like anything worth doing in life, happiness takes time and patience and consistency."
-Mark Manson

10.23.24

5 Round for time of:

4 Ring Muscle Ups
6 Sandbag Cleans (Ground to over the Shoulder) (100/150#)
12 Burpees Over Sandbag 

 Quote:
"With consistency and reps and routine you're going to achieve your goals and get where you want to be."
- Mandy Rose

10.22.24

All for time: 

Buy In: 800 Meter Run

Directly into:
3 Rounds of:
16 Hang Power Snatches (65/95#)
20 Calorie Ski 
24 Alternating Back Rack Lunges (65/95#)

Quote:
"It's not all about talent. It's about dependability, consistency, and being able to improve. If you work hard and you're coachable, and you understand what you need to do, you can improve."
-Bill Belichick

10.21.24

Back Squat 

5-5-5-5-5

Every 2:00 Complete a Set

Work to a Moderately/Heavy Weight and Complete all Sets at Same Weight

Cash Out:

TEST DAY - RECORD RESULTS

For time:

30 Chest to Bar Pullups

30 Handstand Push-ups

CLICK HERE to compare to 6.18.24

CLICK HERE to compare to 2.21.24

Quote:  

"Success isn't always about greatness. It's about consistency. Consistent hard work leads to success. Greatness will come."

- Dwayne Johnson

10.20.24

CARDIO SUNDAY

AMRAP 25:

2-4-6-8-10-12-14....

Machine Calories (your choice)

Kettlebell Swings (35/53#) 
Burpee Step Up (20/24")

Quote: 

 "A healthy outside starts from the inside." 

-Robert Urich

10.19.24

Partner Saturday, Free Friends and Family:

With a Partner, 1 Partner Working at A Time Splitting Work Evenly:
Complete 3 x 5:00 Intervals with 1:00 Rest Between

Round 1: 
200 Meter Sandbag Carry (70/100#) 
Max Sandbag Cleans over Shoulder

*Carry Sandbags anyway.

Round 2: 
800 Meter Ski 
Max Ab-Mat Sit-ups 

Round 3: 
60 Wall Balls (14/20 to 9/10") 
Max Med Ball Step Back Lunges 

Quote: 

"Your present circumstances don't determine where you can go; they merely determine where you start." 

-Nido Qubein

10.18.24

For Load: 

Strict Press 
5-5-5-5-5

Cash Out:

10 Rounds for Time:
5 Push Press (75/115#)
20 Double Unders 

Quote: 

 "If you don't like something change it; if you can't change it, change the way you think about it." 

-Mary Engelbreit

10.17.24

Complete All for Time: 

21-15-9
Calorie Row 
Toes to Bar 

Rest 2:00

9-15-21 
Calorie Row 
Box Jumps (24/30#)

Quote: 

 "Take care of your body. It's the only place you have to live." 

-Jim Rohn

10.16.24

Test Day 

10 RM Deadlift 

To Compare to 7.5.24 CLICK HERE

To Compare to 2.13.24 CLICK HERE

Cash Out:

AMRAP in 10 Minutes: 
10 Dumbbell Deadlifts
10 Dumbbell Squat Cleans

8/10 Calorie Air Bike 
(2x35/50#)

Quote: 

 "Of all the paths you take in life, make sure a few of them are dirt." 

-John Muir

10.15.24

For Time:

200 Meter Run 

20 Ring Dips 
200 Meter Run 
20 Hand Release Pushups 

200 Meter Run 

15 Ring Dips
200 Meter Run 

15 Hand Release Pushups 

200 Meter Run 
10 Ring Dips 

200 Meter Run 
10 Hand Release Pushups

Quote: 

 "Exercise should be regarded as a tribute to the heart." 

-Gene Tunney

10.14.24

For Time: 

5 Rounds Of:
10 Hang Power Cleans

10 Front Squats 
5 Bar Muscle Ups

(95/135#)

Quote: 

"Exercise not only changes your body, it changes your mind, your attitude and your mood."

10.13.24

 CARDIO SUNDAY

EMOM FOR 15 MINUTES:

Minute 1:15 Calorie Air Bike + 1 Burpee
Minute 2: 14 Calorie Air Bike + 2 Burpees 
Minute 3: 13 Calorie Air Bike + 3 Burpees
................. etc..................

Minute 15: 1 Calorie Air Bike + 15 Burpees

*If you fail on the minute, continue completing the workout for time*

Quote:

“If you don't like something, change it. If you can't change it, change your attitude.” 

-Maya Angelou

10.12.24

 PARTNER SATURDAY
MEMBERS CAN BRING A FRIEND OF FAMILY MEMBER FOR FREE

With a Partner, 1 Partner Working at a Time:
For Time, Partitioned Anyway:

250 Calorie Machine
100 Bench Press (95/135#)

Every 2:00 Stop and Complete 12 Synchro Ab-Mat Sit Ups

Quote: 

“To improve is to change; to be perfect is to change often.”

 -Winston Churchill

10.11.24

AMRAP in 18 Minutes:

20 Wall Balls (14/20# to 9/10")
40 Double Unders
20 Box Jumps (20/24")
40 Double Unders
20 Chest to Bar Pullups

Quote:

'Play to your strengths. If you aren’t great at something, do more of what you’re great at.' 

-Jason Lemkin

10.10.24

From 0:00-8:00
EMOM 

1 Snatch Pull + 1 Power Snatch (105/155#)

Rest 2:00

From 10:00-18:00 

Work to a Heavy Power Snatch 

Cash Out:
With a Partner, You Go I Go:
8x 200 Meter Runs 

Quote: 

'Everyone thinks of changing the world, but no one thinks of changing himself.' 

-Leo Tolstoy

Welcome Abby and "SeeMore Health and Healing"

CFKOPers: You may have seen some updates to the Lobby Store and Front room, we so are excited to welcome Abby Shipley to the gym. Abby is a certified holistic health coach, certified holistic nutrition therapy practitioner, and certified advanced muscle testing practitioner and she will be renting the space and running the store. 

Her practice revolves around functional nutrition. She helps clients find the root cause of any symptom that they may be experiencing and give them the tools for their body to start to heal. Her gym hours and schedule will be posted soon! (contact - seemorehealing@gmail.com)

From Abby:

"I love every aspect of health and looking at the body as a whole but food and exercise are my favorite. I am so excited to be at CrossFit King of Prussia where my favorite things are combined in one place. I like to choose food and drink items that will support CrossFit Athlete’s bodies. Electrolytes have balanced minerals to support an athlete after a good workout, some have added amino acids for muscle repair. Fit Aid has B-vitamins to support energy levels, the Promix bars are like a healthy rice crispy, and every one needs more protein so grass-fed beef sticks will always be there. Added items such as the deodorants and soaps are all nontoxic, and a great alternative to most brands. Body health items, such as the molecular hydrogen (you may have heard of with Gary Breka) enhance your water to help repair your cells and combat any stress or oxidation your body is fighting. Maggie and I will be around the gym and would love any suggestions of items you would love to have on hand to grab at the gym."

Direct all store Venmo purchases to the SeeMore Healing Venmo code. 

T-shirts and drop ins will remain on the AimeeCFKOP Venmo code. 

10.9.24

For Time: 

100 Meter Farmer Carry 
10 Wall Walks
100 Meter Farmer Carry
60 Calorie Row
100 Meter Farmer Carry
20 Strict Handstand Push-ups

Farmers Carry weight - (2x53/70# Kettlebells)

Quote:

'Every day the clock resets. Your wins don't matter. Your failures don't matter. Don't stress on what was, fight for what could be.' 

-Sean Higgins

10.8.24

All for Time: 

14-12-10-8-6-4
Strict Pull-ups

Between Each Set:
10/12 Calorie Air Bike
12 Dumbbell Snatch (35/50#)
12 Burpees Over Dumbbell

Coaches notes: If strict pull-ups are easy challenge yourself with strict C2B or Weighted Pull-ups

Quote:

The greatest discovery of all time is that a person can change his future by merely changing his attitude' 

-Oprah Winfrey

10.7.24

TEST DAY - RECORD RESULTS

For Load:
1 Squat Clean + 1 Front Squat + 1 Jerk

CLICK HERE to compare to 2.7.24

CLICK HERE to compare to 6.13.24

Cash out: 

AMRAP in 12 Minutes:
For Time with a Partner 'You go, I go movement rotations'
15 GHD Sit-ups
15 Push Jerks (75/115#)

Quote:

'The measure of intelligence is the ability to change'

 -Albert Einstein

10.6.24

CARDIO SUNDAY

8 Rounds with a Partner:

400 Meter Run 

Max Calorie Row

*One partner runs while the other rows for max calories. Athletes switch when the runner returns. Each partner will run and row four times*

Quote: 

“You have two hands: One to help yourself, the second to help others.” – Audrey Hepburn

10.5.24

PARTNER SATURDAY - BRING A FRIEND FOR FREE

AMRAP in 22 Minutes:

20 Calories Ski 

30 Toes to Bar 

40 Calories Row

50 Dumbbell Thrusters (35/50#)

Quote: 

“Small acts, when multiplied by millions of people, can transform the world.” – Howard Zinn

10.4.24

AMRAP in 5 Minutes:

10 Pistols

10 Box Jumps (20/24")

Rest 1:00

AMRAP in 6 Minutes:

10 Devils Press (25/35#)

10 Dumbbell Step-ups (25/35#)

Rest 1:00

AMRAP in 7 Minutes:

10 Kettlebell Swings (53/70#)

10 Calories Air Bike 

Quote:

 “The more we give away, the more is given to us.” – Wayne W Dyer

10.3.24

EMOM for 25 Minutes:

Minute 1: 10 Deadlifts (155/225#)

Minute 2: 2 Rope Climbs 15 ft

Minute 3: 40 Double Unders

Minute 4: 10 Burpees

Minute 5: Rest

Quote: 

“There are many wonderful things that will never be done if you don’t do them.” – Charles Gill

10.2.24

Overhead Squat 

3-3-3-3-3

TEST DAY - CASH OUT

For time:

2000 Meters on the C2 Bike

CLICK HERE to compare to 2.7.24

CLICK HERE to compare to 6.13.24

Quote: 

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

10.1.24

5 Rounds for time of:

200 Meter Run

6 Clean and Jerks (125/185#)

Quote: 

“Life shrinks or expands in proportion to one’s courage.” – Anais Nin

9.30.24

 TEST DAY- RECORD RESULTS

"Candy" 

 5 rounds for time of:

20 Pull-ups 

40 Push-ups 

60 Squats

CLICK HERE to compare to 1.19.24

CLICK HERE to compare to 6.3.24

Quote: 

“Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do. So, throw off the bowlines, sail away from safe harbor, catch the trade winds in your sails. Explore, Dream, Discover.” – Mark Twain

9.29.24

CARDIO SUNDAY 

5 Rounds for time of:

20 Cal Ski Erg

30 Cal Air Bike

40 Cal Row 

Quote: 

“Whether you think you can or you think you can’t, you’re right.” – Henry Ford

9.28.24

PARTNER SATURDAY - BRING A FRIEND FOR FREE

3 rounds for time with a partner: 

30 Squat Cleans (65/95 lb) 

30 Toes to Bar

800-M run 

(Athletes run together and break up the Cleans and Toes to Bar as needed)

Quote: 

“The first step to getting what you want is to have the courage to get rid of what you don’t.” – Zig Ziglar

KOP October Strong

Starting October 1st we will offer two accessory workouts (aka Extra Credit) programmed each week to do after class or during free time. 

Workouts will be written on the board each week. 

Write your name when/ if you complete them for extra credit, you can choose to complete one or both of the workouts. 

Week 1: 

Workout 1: 

3x 20/20 Bulgarian Split Squat (bodyweight) 

3x 8-10 Seated DB Shoulder Press (Z Press) 

Accumulate :60 Hollow Hold 

Workout 2: 

3x15 DB RDLs (2xDB) 

3x8-10 Strict Pull-ups (use bands as needed) 

Accumulate 2:00 Wall Squat Hold

9.27.24

AMRAP in 20 Minutes:

100 Calorie Row

75 Sit-ups 

50 Pull-ups

(athletes choice GHD or AB-Mat Sit-ups)

Quote: 

“Nothing is impossible. The word itself says ‘I’m possible!’” – Audrey Hepburn

9.26.24

Snatch 

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

Cash out:

AMRAP in 7:

1-2-3-4... etc

Wallwalk

Power Snatch (75/115#)

Quote: 

“Too many of us are not living our dreams because we are living our fears.” – Les Brown

9.25.24

For time:

50 Double Unders

40 Wallballs (14/20# to 9/10ft)

30 Box Jumps (20/24#)

20 Shoulder to Overhead (95/135#)

10 Bar Muscle Ups

20 Shoulder to Overhead (95/135#)

30 Box Jumps (20/24#)

40 Wallballs (14/20# to 9/10ft)

50 Double Unders

Quote: 

“Everything you’ve ever wanted is on the other side of fear.” – George Addair

Congratulations Lauren

 

Congratulations on your incredible achievement Lauren—2nd fittest in the world at the Adaptive CrossFit Games in the Moderate Neuromuscular Division! 🥈 

Your journey has been nothing short of inspiring. Despite the adversity and challenges you’ve faced since your accident in 2020, you’ve shown the world that determination and heart can overcome anything. Your relentless dedication to training and consistency is remarkable.  

We are so proud of you!

9.24.24

TEST DAY - RECORD RESULTS 

 20 RM Back Squat

CLICK HERE to compare to 1.29.24 

CLICK HERE to compare to 5.22.24

Cash out:

4 Rounds for time with a Partner:

31 Back Squats (95/135 lb) 

12 Power Cleans (95/135 lb) 

Quote:

“No one changes the world who isn’t obsessed.” – Billie Jean King

9.23.24

For total reps/calories: 

3:00 Sumo-deadlift High Pulls (65/95#)

3:00 Sandbag Ground to Over the Shoulder (100/150#) 

3:00 Slamballs (20/30#)

3:00 Calories Ski Erg

Rest 1:00

2:00 Sumo-deadlift High Pulls (65/95#)

2:00 Sandbag Ground to Over the Shoulder (100/150#) 

2:00 Slamballs (20/30#)

2:00 Calories Ski Erg

Rest 1:00

1:00 Sumo-deadlift High Pulls (65/95#)

1:00 Sandbag Ground to Over the Shoulder (100/150#) 

1:00 Slamballs (20/30#)

1:00 Calories Ski Erg 

Quote:

“When I write a goal down – and I truly write them down – it becomes a part of me. That’s a contract that I sign with myself to say, ‘I don’t care what happens – I’m going to stay on this path. I’m going to try and see this through; I’m going to give it my best shot, my best effort.’ – Gail Devers

2024 Adaptive CrossFit Games

 

Headed into the last day of competition at the 2024 Adaptive CrossFit Games Lauren is holding steady in the 2nd spot! 

Photos by Jeff Paul Jr.

9.22.24

 SUNDAY CARDIO

For Time:

800 Meter Run

40 Unbroken Wall-balls

600 Meter Run

30 Unbroken Wall-balls

400 Meter Run 

20 Unbroken Wall-balls

200 Meter Run 

10 Unbroken Wall-balls

 (Ladies 14# to 9ft /Gentlemen 20# to 10 ft)

Quote:

“There is no abiding success without commitment.”- Tony Robbins

9.21.24

 PARTNER SATURDAY 

FREE FRIENDS AND FAMILY

With a Partner For Time Splitting Work:

30 Calorie Row 

then...

3 Rounds of 

24 DB Hang Cleans (2x35/50#)

24 Chest to Bar Pull-ups

30 Cal Row 

then...

3 Rounds of:

24 DB Shoulder to Overhead (2x 35/50#)

24 Toes to Bar

30 Cal Row

then...

3 Rounds 

24 GHD Sit-ups

24 DB Lunge (2x35/50#)

Quote:

“The main thing is to keep the main thing the main thing.” –Stephen Covey

9.20.24

Every 4:00 for 5 sets: 

24/30-Calorie Air Bike – Athletes may use any bike. 

– Rest with the remaining time in the 4:00 window.

Cash out:

Max Accents up/down the Peg Board

(practice static flexed arm hang on the Peg-board in :30 increments if you do not have the ability to climb the peg board yet)

Quote:

Desire is the key to motivation, but it’s the determination and commitment to an unrelenting pursuit of your goal — a commitment to excellence — that will enable you to attain the success you seek.” – Mario Andretti

9.19.24

21-15-9 reps for time of: 

Deadlifts 

Box jumps 

Men: 315 lb., 30-in. box 

Women: 205 lb., 24-in. box

Quote:

“Great works are performed not by strength but by perseverance.” – Samuel Johnson

9.18.24

 

TEST DAY - RECORD RESULTS

1 RM Split Jerk 

CLICK HERE to compare to 1.10.24 - Split Jerk

CLICK HERE to compare to 5.16.24 - Split Jerk

"ANNIE"

50-40-30-20-10 reps of: 

Double Unders 

Sit-ups

CLICK HERE to compare to 1.5.24 - Annie

CLICK HERE to compare to 5.22.24 - Annie 

Quote:

“Individual commitment to a group effort – that is what makes a team work, a company work, a society work, a civilization work.”- Vince Lombardi

9.17.24

                                                                      

TEST DAY - RECORD RESULTS 

 "Nate" 

AMRAP in 20 Minutes: 

2 Ring Muscle Ups 

4 Handstand Push-ups 

8 Kettlebell Swings (53/70#)

CLICK HERE to compare to 1.8.24

CLICK HERE to compare to 5.21.24

Quote:

“You have to decide what your highest priorities are and have the courage — pleasantly, smilingly, nonapologetically — to say ‘no’ to other things. And the way to do that is by having a bigger ‘YES’ burning inside.”- Stephen Covey

9.16.24

For time:

1000 Meter Row

50 Thrusters (33/45#)

30 Burpees

750 Meter Row

25 Thrusters (33/45#)

15 Burpees

500 Meter Row

15 Thrusters (33/45#)

10 Burpees

Quote:

“Commitment is what transforms a promise into reality.” – Abraham Lincoln

9.15.24

CARDIO SUNDAY - AT THE LYONS DEN

(555 w Beidler Rd, KOP)

50-40-30-20-10 Reps for time of:

Kettlebell (or Dumbbell) swings (35/50#)

**Run 400 Meters after each set**

Community Notes:

9 AM class will be held at the Lyons Den 555 w Beider Road, as we are hosting a Level 2 at the gym this weekend. 

Quote:

"If everything is important, nothing is.” - Patrick Lecioni

9.14.24

LET'S GO ON A RUCK (with Coach Lauren)

 Meet us at the Lyons Den - 555w Beidler Road at 9 AM for the FREE FAMILY AND FRIENDS WORKOUT and RUCK. 

Bring a Ruck or weight vest if you don't have a ruck or a weight vest, bring a back-pack and we will load it up for you! 

AMRAP in 45 Minutes:

1 Lap around Heuser Park (with a team of 4)

As a team one athlete works to accumulate 100 Push-ups while the others hold a high plank, rotate at any time and share the work as needed until 100 are complete. When one athlete comes down from the plank or stops push-ups all will rest until the athletes begin again.

1 Lap around Heuser Park (with a team of 4)

As a team one athlete works to accumulate 200 Squats while the others hold the bottom of the squat, rotate at any time and share the work as needed until 200 are complete. When one athlete stands up from the squat or stops squatting all will rest until the athletes begin again.

Community Notes:

9 AM Free Friends and Family will be held at the Lyons Den 555 w. Beider Rd. KOP

7- 8 AM OPEN gym will be held at the Box.

This will be the last chance to wish Coach Lauren good luck at the CrossFit Games - come out and join her for this fun community event! 

Quote:

“The magic is in the movement, the art is in the programming, the science is in the explanation, and CONTINUE the fun is in the community.” —Greg Glassman

9.13.24

                                                                                                                   

TEST DAY- RECORD RESULTS

3RM Power Clean 

For Load:

(Must be Touch and Go)

TEST DAY - CASH OUT

1000M Row 

CLICK HERE to compare to 5.7.24 for the 3 RM Power Clean

CLICK HERE to compare to 1.23.24 for the 3 RM Power Clean 

CLICK HERE to compare to 5.16.24 for the 1000 M Row 

CLICK HERE to compare to 1.5.24 for the 1000 M Row

Community Notes:

Weekend Classes 9 AM- Saturday and Sunday will be held at the Lyons Den- 555 W Beidler Rd, KOP. 

For class on Saturday bring a ruck, weight vest or backpack - we are going on a RUCK!

Quote:

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

9.12.24

For time:

75 Wallballs (14/20# to 9/10 ft)

40 Shoulder to Overhead (75/115#)

30 Dumbbell Step overs (2 DB 35/50#)

40 Dumbbell Snatch (1 DB 35/50#)

75 Wallballs (14/20# to 9/10 ft)

Community Notes:

Weekend Classes 9 AM- Saturday and Sunday will be held at the Lyons Den- 555 W Beidler Rd, KOP. 

For class on Saturday bring a ruck, weight vest or backpack - we are going on a RUCK!

Quote:

“We don't rise to the level of our expectations, we fall to the level of our training.” — Archilochus

9.11.24

On a 30:00 clock, complete as many reps as possible of: 

Plate carry (45/55 lb)

Every 100 meters = 1 rep

INTERMEDIATE Plate carry (35/45 lb) 

BEGINNER Plate carry or medicine ball (10/15 lb) 

Coaches Notes:

This is 30:00 of continuous grunt work, goal is to get 15-30+ reps. This is an absolute mental challenge. Carry the plate any way you wish- coaches will review in class the options.

On 9/11 we will use this workout and honor their memory with every step, lift of the plate and breath. Push through the pain knowing that our strength is a tribute to their sacrifice and our resilience is a testament to the spirit they left behind. 

Community Notes:

Weekend Classes 9 AM- Saturday and Sunday will be held at the Lyons Den- 555 W Beidler Rd, KOP. 

For class on Saturday bring a ruck, weight vest or backpack - we are going on a RUCK!

Quote:

"Don't wait for opportunity, create it." — George Bernard Shaw

9.10.24

3 Rounds for time of:

7 Bar Muscle Ups

21 Calories Air Bike

400 Meter Run

Community Notes:

Weekend Classes 9 AM- Saturday and Sunday will be held at the Lyons Den- 555 W Beidler Rd, KOP. 

For class on Saturday bring a ruck, weight vest or backpack - we are going on a RUCK!

Quote:

"It is never too late to be who you might have been." —George Eliot

9.9.24

Back Squat 

10-10-10-10

Cash out:

25 Hang Power Snatch (55/75#)

50 Back Squats (65/95#)

25 Hang Power Snatch (55/75#)

Community Notes:

Weekend Classes 9 AM- Saturday and Sunday will be held at the Lyons Den- 555 W Beidler Rd, KOP. 

For class on Saturday bring a ruck, weight vest or backpack - we are going on a RUCK!

Quote:

“There’s a difference between interest and commitment. When you’re interested in doing something, you do it only when it’s convenient. When you’re committed to something, you accept no excuses — only results.” —Ken Blanchard

9.8.24

CARDIO - SUNDAY

"Mikkos Triangle"

EMOM for 39 minutes 

1 minute Row 

1 minute SkiErg 

1 minute Air Bike 

1 minute Rest 

*Set a single number of calories and complete that amount of work each minute.*
Score is Total Calories between Machines

Quote: 

"The strength of the team is each individual member. The strength of each member is the team."

— Phil Jackson

9.7.24

 Partner Saturday FREE FRIENDS AND FAMILY!

With a Partner, 1 Partner working at a Time, split the work as needed: 

AMRAP in 8 Minutes:

30 DB Snatches (35/50#)

30 DB Deadlifts (2x35/50#)

30 Box Jumps (20/24")

Rest 2:00

AMRAP in 8 Minutes: 

30 DB Snatches

30 DB Deadlifts

30 DB Box Step Overs (1x35/50 on 20/24")

Quote: 

"Teamwork is the ability to work together toward a common vision." 

— Andrew Carnegie

9.6.24

3 Rounds for Time: 

25' Handstand Walk 
25 Pullups
25' Handstand Walk
25 Pushups 
25' Handstand Walk
25 Sit Ups
25' Handstand Walk 
25 Air Squats  

Quote: 

"Hard work compounds like interest, and the earlier you do it, the more time you have for the benefits to pay off."
-Sam Altman

9.5.24

Work to a Heavy Complex in 5 Working Sets: 
1 Hang Power Clean + 1 Hang Squat Clean + 1 Push Jerk 

Cash Out: 

6 Rounds For Time: 

4 Front Squats (125/185#)

6/8 Calorie Air Bike 

(bar will be taken from the floor)

 Quote: 

"Luck is great, but most of life is hard work. "

- Iain Duncan Smith

CLASS ALERT

 

 Class Offerings in addition to CrossFit at CrossFit King of Prussia!

We’re excited to expand our class schedule to help you reach your fitness goals, no matter where you are on your journey. Whether you’re just starting out, easing back into fitness, or looking for a new challenge, we have something for everyone!

**The Engine**: High-Intensity Interval Training (HIIT) for those looking to push their limits. Join us Tuesdays and Thursdays at 6:30 PM for a heart-pumping, calorie-torching workout with Coach Mike!

**Cardio-Only**: Pure cardio, pure fun! Perfect for those who want to focus on endurance and stamina. Join us Sundays at 9 AM with Coach Danielle

**Masters CrossFit**: Designed specifically for our 55+ community. Stay strong, healthy, and independent with tailored workouts. Offered Tuesdays at 1 PM, Wednesdays at 10:30 AM, and Thursdays at 1 PM with Coach Aimee and Jackie

**Masters Weightlifting**: Build and maintain muscle with weightlifting classes tailored for the 55+ community. Available Mondays at 1 PM and Fridays at 10:30 AM (NEW CLASS alert begins 9/13) with Coach Gordy

Strength and conditioning are essential at every stage of life, and these classes are a great way to get started or build your confidence. Whether you’re new to CrossFit or just looking for a welcoming environment, these sessions offer the perfect balance of challenge and support.

Come join us and discover the power of movement at any age! 

9.4.24

5 Rounds for time of:

2 Rope Climbs (15')

4 Wall Walks 

8 Burpee Pull-Ups

200 Meter Run 

Quote

"Work harder than you think you did yesterday. "

-Alex Elle

9.3.24

For Time: 

Annoying Annie

100-80-60-40-20
Double Unders
25-20-15-10-5
Toes to Bar 

Cash Out: 

Every 2:00 for 5 Sets
20/25 Cal Ski 

Quote: 

"Without hard work, nothing grows but weeds"

- Gordon B. Hinckley

9.2.24

LABOR DAY - 10 AM HERO WORKOUT

(Bring a friend or family member for free)

"Bear Shark" 

In honor of Staff Sgt. Matthew N. Ingham, Cpl. Jamie R. Lowe, and Cpl. Nicholas K. Uzenski who were killed in action January 11, 2010 while supporting combat operations in Afghanistan. These were members of the 3rd Reconnaissance Battalion, 3rd Marine Division, III Marine Expeditionary Force in Okinawa, Japan that included Josh and Jason Ingham, owners of CrossFit Ragnarok in Jacksonville, Florida. 

For time:

9-15-21 reps of:

Kettlebell Swings (1.5 pood) 

Thrusters (115lb) 

Deadlifts (275lb) 

600m Run 

(the 600 meter Runs are completed after each set of the 9/15/21)

Quote:

All labor that uplifts humanity has dignity and importance and should be undertaken with painstaking excellence." - Martin Luther King Jr.

9.1.24

CARDIO SUNDAY

"Turbo Charged"

On 2 Machines of Choice Complete the Following for Total Time:

Machine 1-
5 Sets:

15/20 Calories 
:60 Rest

Machine 2-
5 Sets: 

20/30 Calories 
:90 Rest

Machine 1-
5 Sets: 

15/20 Calories
:60 Rest 

Quote: 

"When the world is so complicated, the simple gift of friendship is within all of our hands." 

- Maria Shriver

8.31.24

Community Workout, Free Friends and Family!
With a Partner, AMRAP in 22 Minutes:

"Fly High 22"
22 Calorie Row
22 Power Cleans (65/95#)
22 Wall Balls (14/20 to 9/10')
22 Toes-to-Bar

(Partners split the work as needed)

Quote: 

Friendship improves happiness, and abates misery, by doubling our joys, and dividing our grief. 

- Marcus Tullius Cicero