4.12.2024

4.13.24



BRING A FRIEND FOR FREE
AMRAP 25 with a partner: 
20 Wall-ball shots (9/10 ft)(14/20 lb) 
10 Bar muscle-ups 
5 Wall walks 

Partners split work as needed.
New or beginner athletes will do jumping bar muscle ups (or jump to support) on the low bar.

Quote: 
 “Don’t be distracted by criticism. Remember-the only taste of success some people have is when they take a bite out of you.” – Zig Ziglar

Upcoming Events

Sunday April 28th 12:00 - POP-UP YOGA with GIGI


Saturday /Sunday May 11/12 - 9:00 AM Classes at the Lyons Den

Monday May 27th - MURPH at 9:00 AM the Lyons Den (555 W Beidler Rd. King of Prussia PA)

CLICK HERE to register for Murph!

Saturday August 24th - Brawl in the Burbs

4.11.2024

4.12.24



3 Rounds for time of:
40 Bodyweight Lunge
30 DB Box Step-ups (20/24 35/50# (use 2 DB))
20 Pull-ups
10 Sandbag Cleans (100/150#)
(ground to over the shoulder)

Quote: 
“Worry never accomplishes anything. When you have a problem, it is best to concentrate on the solution to that problem, not the problem itself.” – Thomas D. Willhite

4.10.2024

4.11.24


Take 15 Minutes to build to a heavy Push Jerk 

then...

Freddy's Revenge 
5 Rounds for time of: 
5 Shoulder to Overhead (125/185#) 
10 Burpees 

Quote: 
“It’s not that I’m so smart, it’s just that I stay with problems longer.” – Albert Einstein

4.09.2024

4.10.24



For time: 
5-6-7-8-9-10-9-8-7-6-5 
Overhead squats 
 10-12-14-16-18-20-18-16-14-12-10 
Calorie row 

 ♀ 75 lb ♂115 lb

Quote: 
“Our very survival depends on our ability to stay awake, to adjust to new ideas, to remain vigilant and to face the challenge of change.” – Martin Luther King Jr.

4.08.2024

4.9.24



3 rounds for time: 
21 power cleans (105/155 lb) 
400-m run 
Plank hold for time equal to run time 

Plank hold should aim to be unbroken

Quote: 
“Only those who dare to fail greatly can ever achieve greatly.” – Robert F. Kennedy

4.07.2024

4.8.24



CrossFit Total 
1 RM Back squat
1 RM Shoulder press
1 RM Deadlift

Scaling: 
Newer athletes should treat today as an opportunity to practice and get comfortable with heavy lifts. Intermediate athletes should attempt max effort lifts for each movement. 
Beginner Option: Back squat 3-3-1-1 reps Shoulder press 3-3-1-1 reps Deadlift 3-3-1-1 reps

CLICK HERE to read more about the CrossFit total.

Quote: 
Success is not about being the best. It’s about always getting better. – Behance

4.06.2024

4.7.24



CARDIO SUNDAY

For time:
1 Mile Run
125 Wallballs (14/20 to 9/10 ft)
125 Kettlebell Swings (35/53#)
75 Burpees
(break up the work as needed)

Quote: 
It is better to fail in originality than to succeed in imitation. – Herman Melville

4.05.2024

4.6.24



BRING A FRIEND FOR FREE

4 rounds with a partner for time: 
30 Synchronized Walking Lunges 
50 Hang Power Snatches (55/75 lb) 
100 Double-Unders 
– Split the snatches and double-under reps with one partner working at a time.
– New or beginner athletes can perform Hang Power Snatch using the trainer bar or PVC and single unders.

Quote: 
It is better to fail in originality than to succeed in imitation. – Herman Melville

4.04.2024

4.5.24



5 Rounds for time of:
10 Thrusters (95/135#)
12 Lateral Burpees Over the Bar
20/25 Calories Row

Quote: 
If you are not willing to risk the usual, you will have to settle for the ordinary. – Jim Rohn

4.03.2024

4.4.24




Bench Press
3-3-3-3-3
Complete a set every 2:00 minutes at 80% or above 

Then...
AMRAP in 15 Minutes:
5 Chest to Bar Pull-ups
10 Handstand Push-ups
15 GHD Sit-ups

Quote: 
Victory is sweetest when you’ve known defeat. – Malcolm S. Forbes

4.02.2024

4.3.24



10 - 1:00 Minute Rounds of:
1 Rope Climb 
(Athletes choice, legless to 15ft or use your legs 20ft)
Max Wallballs (14/20# to 9/10ft)
Rest 1:00 between rounds

Skill Cash out:
Take 10 Minutes to practice Crossover Single and/or Crossover Double Unders
(record largest set)

Quote: 
I found that wanting fast results led only to despair, but a steady effort over five years transform all of life. – John Soforic

4.01.2024

4.2.24




TEST DAY- RECORD RESULTS

"Grace" 
For time:
30 Clean and Jerks (95/135)

TEST DAY - CASH OUT

"Death by"... Air Bike Calories 

With a continuously running clock do one calorie the first minute, two calories the second minute, three calories the third minute... continuing as long as you are able.

To the unaccustomed this workout might feel like a joke in the beginning; not to worry, everyone stops laughing around round 7...

Community Notes:
JOIN US TONIGHT FOR YOGA - with GIGI at 6:30 PM
$20 drop in - Cash/Venmo/or Pay at the door.
Stretch and wine-down....

Quote: 
Patience, persistence and perspiration make an unbeatable combination for success. – Napoleon Hill


3.31.2024

YOGA Tuesday 4/2 at 6:30 PM

 


Join Gigi for a POP UP Yoga Class - Tuesday April 2nd at 6:30 PM

"Yoga Flow and Wine-Down" 

$20 drop in for non-members, FREE for Members

Sign up on MindBody.

Congratulations to our February Committed Crew!

 


If your name is on this list - CONGRATULATIONS for your consistency and dedication to your training!
You can submit a workout to be selected this month for the daily WOD!

4.1.24



For time: 
50-ft handstand walk 
25 toes-to-bar 
50-ft handstand walk 
50 alternating DB snatches (35/50 lb) 
50-ft handstand walk 
25 toes-to-bar 
50-ft handstand walk

Community Notes:
JOIN US TOMORROW 4/2 FOR YOGA - with GIGI at 6:30 PM
$20 drop in - Cash/Venmo/or Pay at the door.
Stretch and wine-down....

Quote: 
"Life doesn't get easier or more forgiving, we get stronger and more resilient." — Steve Maraboli

3.30.2024

3.31.24



CARDIO SUNDAY!
5 Rounds of:
20/15 Calories Air Bike
20 Burpees to Target (6")
Rest 1:1 

(Record slowest round)

Quote: 
“It’s your reaction to adversity, not adversity itself that determines how your life’s story will develop.”
 — Dieter F. Uchtdorf

3.29.2024

3.30.24



WE ARE HOSTING SUPER TOTAL TODAY

There will be no regular classes - we will resume our normal schedule tomorrow. 

Quote: 
“A good half of the art of living is resilience.” — Alain de Botton

3.28.2024

3.29.24



For Time with a Partner!
(you go, I go style--split work as needed)

2000 Row 
100 Alternating DB Hang Clean & Jerk (35/50#) 
300 Double Unders 
100 Alternating DB Snatch (35/50#) 
50 Handstand Push-ups
2000 Row

Quote: 
“Turn your wounds into wisdom.” — Oprah Winfrey

3.27.2024

3.28.24



TEST DAY- RECORD RESULTS

'Nicole'
AMRAP in 20 Minutes:
400 Meter Run
Max Pull-ups

On a 20-minute clock, perform a 400 meter run, then complete as many Pull-Ups as possible in a single set (unbroken, meaning a drop from the pull-up bar, touching the ground, or otherwise resting in any position other than a hang counts as a break and the end of the set). Continue immediately to another Run and another max set of Pull-Ups. Repeat until the 20-minutes is up. Score is the total number of Pull-Ups completed (cumulative across all rounds) before the 20-minute clock stops.

Quote: 
“On the other side of a storm is the strength that comes from having navigated through it. Raise your sail and begin.” — Gregory S. Williams


3.26.2024

3.27.24



TEST DAY- RECORD RESULTS
Overhead Squat 
5 RM

Cash out:
500 Meter Ski
50 Overhead Squats (33/45#)
30 GHD Sit-ups

Quote: 
“The human capacity for burden is like bamboo - far more flexible than you'd ever believe at first glance.” — Jodi Picoult

3.25.2024

3.26.24



"Nasty Girls +"
3 Rounds for time of:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (125/185#)

Quote: 
"The beginning is always today." -Mary Shelley

3.24.2024

3.25.24



AMRAP in 15 Minutes:
2 Calories Air Bike
2 Burpees 
5 Deadlifts (205/275#)
4 Calories Air Bike
4 Burpees 
5 Deadlifts (205/275#)
6 Calories Air Bike
6 Burpees 
5 Deadlifts (205/275#)
8 Calories Air Bike
8 Burpees 
5 Deadlifts (205/275#)
.... continue adding 2 reps to the Calories and Burpees until time expires....


Quote: 
The Master has no possessions. The more he does for others, the happier he is. The more he gives to others, the wealthier he is. 
-Lao Tzu

3.23.2024

3.24.24



CARDIO SUNDAY
5 Rounds for time of:
50 Double Unders
250/200 Meter Row
10 Burpees over the Rower
250/200 Meter Row
50 Double Unders

Quote: 
Doing something for yourself gives motivation but doing something for others gives meaning. 
-Maxime Lagacé

3.22.2024

3.23.24



BRING A FRIEND FOR FREE!
(with a partner...)
AMRAP in 18 Minutes:
Partner 1 completes Max Calories on the Ski Erg
Partner 2 completes: 
4 Chest to Bar Pull-ups
6 Wallballs 20/30# to 9/10 ft
8 Kettlebell Swings (53/70#)

*partners rotate when one round of the C2B/WB/KBS is complete*
*score is total calories and rounds completed*

(new or novice athletes can modify to pull-up or ring row and lower the weight on the wall ball and kettlebell swings)

Quote: 
Help others win. You win. -Jake Haynes

3.21.2024

3.22.24






On Friday, March 22nd CrossFit King of Prussia will host THE MALTZ CHALLENGE in all classes, this workout will honor and remember Master Sergeant Michael Maltz, a U.S. Air Force PJ (Para-rescue)

On Friday the 22nd, we will also offer a FREE  SESSION open to all Military, Police and Law Enforcement officers at 2:00 PM (CFKoP members welcome too!)


Maltz Challenge:
 · 400 meter run
· 50 pull ups
· 100m fireman's carry or 200 meter farmer's walk with 50#/25# dumbbells
· 50 dips
· 100 push ups
· 50 knees to elbows
· 100 sit-ups
· 400 meter run 

 or 

  1/2 Maltz
· 400 meter run
· 25 pull ups
· 50m fireman's carry or 200 meter farmer's walk with 50#/25# dumbbells
· 25 dips
· 50 push ups
· 25 knees to elbows
· 50 sit-ups
· 400 meter run or Work with a partner to complete the workout above. 

 On March 23, 2003, Master Sergeant Michael Maltz, a U.S. Air Force PJ (Para-rescue) was killed in action in a helicopter crash along with 5 of his brother PJ's while attempting a rescue mission of injured/sick children in the mountains of Afghanistan. MSGT Maltz is the late brother of Derrick Maltz, Special Agent in Charge of SOD. According to those who were close to him, MSGT Maltz possessed an enormous amount of strength and stamina. Bearing this in mind, a workout was specifically developed that would be particularly challenging in honor of him. The Annual MALTZ CHALLENGE is being held by DEA Offices around the world in honor of MSGT Maltz and others who have given the ultimate sacrifice for our country, we at CrossFit King of Prussia will honor Master Sergeant Michael Maltz by completing this WOD in his honor. Bearing this in mind, this workout was specifically developed that would be particularly challenging in honor of him.

Quote: 
“When you're in a position to help, that means you're in a good place in your own life.” 
 ― Lisa Yee, Maizy Chen's Last Chance

Congratulations

 



Thank you all for your participation in the CrossFit Games Open, you brought your A-game and accomplished a lot. I'm proud to see the daily commitment to fitness and CFKOP pay off during the OPEN! 

Congratulations to the members who will advance to the next step Quarterfinals. Ben Shipley, Jeffrey Paul, Dan Corson, Colette Zdon, Aimee Lyons, Jamie Spak, Pam Gargano Gulotta, Alex Thomloudis, Dana Hazard, Shannon Rose, Rich Andrews, Kevin Hain, Terry Jamieson, Gordy Jamieson.

3.20.2024

3.21.24



3 Rounds for time of:
20 Power Snatch (75/115#)
20 Box Jumps (24/30")
400 Meter Run

Community Notes:
On Friday, March 22nd CrossFit King of Prussia will host THE MALTZ CHALLENGE in all classes, this workout will honor and remember Master Sergeant Michael Maltz, a U.S. Air Force PJ (Para-rescue)

On Friday the 22nd, we will also offer a FREE  SESSION open to all Military, Police and Law Enforcement officers at 2:00 PM (CFKoP members welcome too!)

Quote: 
 “Appreciate those who have helped in your journey because they have left a dent in your life that you cannot remove. Help those who need your support because you were also assisted to be where you are today. Life is a big puzzle, you don't know who you might need tomorrow, so be wise.” 
 ― Dr. Lucas D. Shallua

Special Spring Events at CrossFit KoP


Maltz Challenge in all classes Friday March 22nd. Special 2 PM class for the DEA, FREE for all Military, Police, LEO and CFKOP friends!



Special CrossFit Kids Class and Easter Egg Hunt Saturday 3/23 at 10:15 AM.

$20 drop in.

 

We are hosting the Supertotal Event on 3/30 - NO Regular classes


Do you have a friend curious about working out and doing CrossFit?
Join Aimee Lyons (CF-L4) for a FREE introductory session on Monday, April 1st at 9:30 AM to learn more about the benefits of health and fitness for your quality of life, longevity, performance and body composition.

Email crossfitkop@gmail.com or call or text 973-885-8728 for questions and more information. 

Registration upon arrival. No prior experience necessary.

Join Gigi for a POP UP Yoga Class - Tuesday April 2nd at 6:30 PM

"Yoga Flow and Wine-Down" 

Free for Members 

$20 drop in for non-members 

Sign up on MindBody.

FREE INTRO SESSION

 


Do you have a friend curious about working out and doing CrossFit?
Join Aimee Lyons (CF-L4) for a FREE introductory session on Monday, April 1st at 9:30 AM to learn more about the benefits of health and fitness for your quality of life, longevity, performance and body composition.

Email crossfitkop@gmail.com or call or text 973-885-8728 for questions and more information. 

Registration upon arrival. No prior experience necessary.


YOGA

 





Join Gigi for a POP UP Yoga Class - Tuesday April 2nd at 6:30 PM

"Yoga Flow and Wine-Down" 

Free for Members 

$20 drop in for non-members 

Sign up on MindBody.

3.19.2024

3.20.24



TEST DAY - RECORD RESULTS

"Holleyman" 
 30 rounds for time of: 
5 Wallball shots (14/20 # to 9/10 ft) 
3 Handstand Push-ups
1 Power Clean (155/225)


Community Notes:
On Friday, March 22nd CrossFit King of Prussia will host THE MALTZ CHALLENGE in all classes, this workout will honor and remember Master Sergeant Michael Maltz, a U.S. Air Force PJ (Para-rescue)

On Friday the 22nd, we will also offer a FREE  SESSION open to all Military, Police and Law Enforcement officers at 2:00 PM (CFKoP members welcome too!)

Quote: 
“You are either supporting the vision or supporting division” ― Saji Ijiyemi

Easter CrossFit Kids Workout

 


Join us on Saturday March 23rd at 10:15 AM for a Special Easter CrossFit Kids Class.
All are welcome!
$20 Drop in.


3.18.2024

3.19.24



Front Squat 
2-2-2-2-2-2

Cash out:
AMRAP in 7 Minutes: 
7 Front Squats (65/95)
7 Calories Air Bike


Community Notes:
On Friday, March 22nd CrossFit King of Prussia will host THE MALTZ CHALLENGE in all classes, this workout will honor and remember Master Sergeant Michael Maltz, a U.S. Air Force PJ (Para-rescue)

On Friday the 22nd, we will also offer a FREE  SESSION open to all Military, Police and Law Enforcement officers at 2:00 PM (CFKoP members welcome too!)

Quote: 
“There is no greater power and support you can give someone than to look them in the eye, and with sincerity/conviction say, 'I believe in you.” ― Ken Poirot

3.17.2024

3.18.24



4 Rounds for time of:
1 Rope Climbs (20 ft)
15 Dumbbell Push Press (35/50#)
50 ft Front Rack Walking Lunge (35/50#) 
50 Double Unders


Community Notes:
On Friday, March 22nd CrossFit King of Prussia will host THE MALTZ CHALLENGE in all classes, this workout will honor and remember Master Sergeant Michael Maltz, a U.S. Air Force PJ (Para-rescue)

On Friday the 22nd, we will also offer a FREE  SESSION open to all Military, Police and Law Enforcement officers at 2:00 PM (CFKoP members welcome too!)

Quote: 
"Though we may not have reached the heights we anticipated yesterday, today is a brand new day to begin a new climb." -Chinonye J. Chidolue

3.16.2024

3.17.24



CARDIO SUNDAY

25 rounds for time of:
 9 Kettlebell Swings (35/53#)
6 Wall-balls (14/20# to 9/10 ft)
3 Burpee Box Jump Overs (20/24")

Quote: 
 "The direction you choose to face determines whether you’re standing at the end or the beginning of a road." -Richelle E. Goodrich

3.15.2024

3.16.24



Bring a Friend for FREE!

AMRAP in 20 Minutes:
10 Sumo-Deadlift High Pulls (55/75#)
10 High Wall-balls (14/20# to 10/11ft)
*Each partner completes a full round before switching - one partner works at time*

Quote: 
 "You are never too old to start over. Every day is a chance to make changes to create the life we want." -Karon Waddell

3.14.2024

3.15.24



12:00 Crew

9:30 Crew

OPEN year 14 for Cate and Aimee!!!

All for time: 
 5 rounds of: 
 10 thrusters, weight 1 
 10 chest-to-bar pull-ups 

 Rest 1 minute, then: 

 5 rounds of: 
 7 thrusters, weight 2 
 7 bar muscle-ups 

 Time cap: 15 minutes ♀ 65, 95 lb (29, 43 kg) ♂ 95, 135 lb (43, 61 kg) 
CLICK HERE for standards and score card


Quote: 
 "As long as you’re alive, you always have the chance to start again." Emily Acker

3.13.2024

3.14.24



3 Rounds for time of:
500 Meters Ski Erg
20/25 Assault Bike Calories
20 Step-ups (20/24" - One Dumbbell 35/50#)

Quote: 
 "You can start anew at any given moment. Life is just the passage of time and it’s up to you to pass it as you please.” Charlotte Eriksson

3.12.2024

3.13.24



Committed Crew workout by Julia N!

4 Rounds for time of:
5 Wall Walks
10 Dumbbell Thrusters (35/50#)
15 Calories Row

Quote: 
"Isn't it nice to think that tomorrow is a new day with no mistakes in it yet?" L.M. Montgomery