2.1.24

4 Rounds for time of:

20 Calories Ski Erg

20 GHD Sit-ups

20 Deadlifts (155/225)

Community Notes:

Saturday 9:00 AM FREE FRIENDS and FAMILY!!!

(grab someone new and introduce them to CrossFit KOP)

CrossFit Kids 10:15 AM Saturday!

Join Coach Taylor for an OPEN house and lifting this Thursday 6:30 PM!

Quote: 

“The only way to prove you are a good sport is to lose.” – Ernie Banks

The OPEN

 Join us for the CrossFit Games OPEN

CLICK HERE to register

March 1st, 8th and 15th in ALL CLASSES 

(6am, 9:30, Noon, 4:30/5:30 PM (Friday night lights) - (Masters Monday's 1:00 PM)

We will have some Themes this year so please grab your Friends and dress accordingly!

March 1st - 24.1 Retro CrossFit KOP Gear!

March 8th - 24.2 Ninja Black!

March 15th - 24.3 Full Metal Jacket CAMO!

Post Friday Night Lights Celebrations at the Taphouse!

Nutrition Challenge

 

Join us for the kick off of the 800 Gram Challenge - Thursday, February 15th at 7:00 PM!

1.31.24

"It's Partner Time"

(Twin with your bestie and show up for this one!)

4 Rounds for time (with a partner): 

150 Double Unders 

 30 Power Snatch (65/95#) 

 Handstand Walk (100 feet)

Quote: 

“I’ve failed over and over again in my life. And that is why I succeed.” – Michael Jordan

1.30.24

Complete as many reps as possible in 21 minutes of: 

Row 500/250/150 meters 

Max-rep strict pull-ups 

Each time you break a set of pull-ups, complete a row. From 0:00-7:00 row 500s, from 7:00-14:00 row 250s, and from 14:00-21:00 row 150s. Score is number of strict pull-ups completed each round.

Scaling: 

Choose a pulling exercise that is challenging but allows you to complete about 7-10 reps unbroken in the early rounds. If at any point you cannot complete 3 reps unbroken, switch to an easier form of pull-up (for example using a band or ring row)

Quote: 

“We are all in the gutter, but some of us are looking at the stars.” —Oscar Wilde

Hungry Dog Barbell Announcement

Committed Club

Thank you all for your commitment to fitness and Crossfit King of Prussia.

For being part of our Committed Crew you will have the ability to submit a workout of your choice and we will pick one or two monthly to be programmed as the daily wod!

Please add your workout in comments below.

1.29.24

TEST DAY- RECORD RESULTS

20 RM Back Squat 

CASH OUT

For time:

20 Handstand Push-ups

20 Pull-ups

20 DB Front Squats (2 DB @ 35/50#)

20 Ab-Mat Sit-ups

(cap 5:00)

Quote: 

“No matter what happens, or how bad it seems today, life does go on, and it will be better tomorrow.” 

– Maya Angelou

1.28.24

10 Rounds for time of:

10/8 Calories Air Bike

10 Burpees 

Quote: 

"Never underestimate the power you have to take your life in a new direction." 

-Germany Kent.

1.27.24

BRING A FRIEND FOR FREE!!

3 Rounds with a Partner:

"share the work with a friend"

400 Meter Run (together)

40 Goblet Squats (53/70#)

40 Kettlebell Swings (53/70#)

40 Sit-ups

40 Push-ups

(if you need an extra challenge use the GHD for Sit-ups and HSPU for Push-ups)

Quote: 

“A new day, a new opportunity, a new chance to be the best version of yourself.” – Unknown.

1.26.24

5 Rounds of:

AMRAP in 4:00 Minutes:

12 Toes to Bar

60 Double Unders

then...max rounds of:

3 Hang Power Snatch (65/95#)

6 Push-ups

9 Air Squats

Rest 1:00 Minute between rounds

* pick up where you left off*

(Record rounds + reps of HPS, PU, AS)

Quote: 

“As athletes, we have ups and downs. Unfortunately, you can't pick the days they come on.” 

-Deena Kastor, American Long Distance Runner

1.25.24

All for Time: 

21 Calorie Assault Bike 

7 Bar Muscle-Ups 

15 Calorie Assault Bike 

5 Bar Muscle-Ups 

9 Calorie Assault Bike 

3 Bar Muscle-Ups

Rest 3:00

15 Ski Calories 

5 Ring Muscle Ups

12 Ski Calories 

4 Ring Muscle Ups

9 Ski Calories 

3 Ring Muscle Ups

Quote: 

"But effort? Nobody can judge that because effort is between you and you." 

- Ray Lewis, American Football Player

FREE FRIENDS AND FAMILY

 

Join us every Saturday at 9 AM for a FREE friends and family workout.

No experience necessary, no reservation necessary.

1.24.24

For time:

15 Squat Clean Thrusters (75/115#)

15 Overhead Squats (75/115#)

5 Rope Climbs 15ft.

12 Squat Clean Thrusters (75/115#)

12 Overhead Squats  (75/115#)

4 Rope Climbs 15ft.

9 Squat Clean Thrusters (75/115#)

9 Overhead Squats (75/115#)

3 Rope Climbs 15 ft.

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

1.23.24

TEST DAY - RECORD RESULTS

3 RM Power Clean

Cash out:

AMRAP in 7:

7 Medball Cleans (20/30#)

7 Slam-balls (20/30#)

Quote: 

“Nothing can stop you and nothing can define you.” - Adeel Alam, American Wrestler

1.22.24

Strict Press

3-3-3-3-3

(all sets should be 80% or above)

For time:

21 Push Jerks (95/135#)

21 Calorie Row

18 Push Jerks (95/135#)

18 Calorie Row

15 Push Jerks (95/135#)

15 Calorie Row

12 Push Jerks (95/135#)

12 Calorie Row

9 Push Jerks (95/135#)

9 Calorie Row

Quote: 

“The most important thing is to try and inspire people so that they can be great in whatever they want to do.” - Kobe Bryant

Bettie Bruce

 

Join us in welcoming Bettie Bruce to Crossfit King of Prussia.

Bettie is a client-centered physical therapist who believes in a holistic approach to treatment in order to identify underlying causes of injury rather than pain control alone. She believes in building a strong partnership with her clients that empowers them to reach their highest potential through greater awareness of how they move; providing tools to refine movements and improve performance. She has advanced training in manual therapy, blood flow restriction and is a certified trigger point dry needling specialist. Bettie enjoys working with motivated adults to address injury, move better and get stronger to stay active and continue doing all the activities you love. Bettie recently relocated to the Main Line where CoreMovement PT was born. When not working, she enjoys being active and spending time with her husband Chris and dog Banks, and exploring our new surroundings. 

Bettie will be at CrossFit KOP from 9am-3pm on Monday January 29th, so there is a lot of availability to check her out for a FREE 20 minute screaming. 

Use the signs up link to sign up for a spot:  https://calendly.com/info-3ak/kop

1.21.24

CARDIO SUNDAY

On the Minute × 30: 

1 Minute Row 

1 Minute Burpees 

*Score = Lowest Round of Calories Rowed + Lowest Round of Burpees

Quote: 

“Life is about being and becoming, not having and getting.” 

– Stephanie Seabrook Hedgepath

1.20.24

3 Rounds for time of:

500 Meter Row

20 Deadlifts (155/225)

20 Box Jumps (24/30")

Quote: 

“The two most important days in your life are the day you’re born and the day you discover why.” 

– Mark Twain

Winter Storm

Due to the winter storm, the gym will be OPEN until 5:30 PM.

Taylor will be at the gym for OPEN gym from 1:00 until 4:30 and run the 4:30 class. 

We will close at 5:30 PM for the evening. 

Stay safe and warm!

1.19.24

TEST DAY- RECORD RESULTS

"Candy" 

 5 rounds for time of:

20 Pull-ups 

40 Push-ups 

60 Squats

Quote: 

“Where talents and the needs of the world cross, therein lies your vocation.” 

– Aristotle

1.18.24

In a 5:00 Window:

500 Meter Row

Max Power Cleans (105/155#)

rest 2:00

In a 5:00 Window:

500 Meter Ski

Max Power Cleans (105/155#)

rest 2:00

In a 5:00 Window:

1000 Meter C2 Bike

Max Power Cleans (105/155#)

Quote: 

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

1.17.24

Back Squat 

10-10-7-7-5-5

Cash out:

AMRAP in 5 Minutes:

30 Double Unders

15 Air Squats

Quote: 

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

– Maya Angelou

1.16.24

For time:

30 Burpees

30 Pull-ups

30 Dumbbell Snatch (50/70#)

20 Burpees

20 Chest to Bar Pull-ups

20 Dumbbell Snatch (50/70#)

10 Burpees

10 Bar Muscle Ups

10 Dumbbell Snatch (50/70#)

Quote: 

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

– Lao Tzu

1.15.24

20 Rounds for time (with a partner):

"you go, I go style"

15 Wallballs (14/20 to 9/10ft)

10/8 Calories Air Bike

5 Thrusters (95/135#)

Quote: 

To shine your brightest light is to be who you truly are.” – Roy T. Bennett

1.14.24

CARDIO SUNDAY

 (at the Lyons Den 555 w. Beidler Rd, KoP)

For time:

1 Mile run 

 50 Devils press (35/50#)

 100 Burpees 

 200 Air squats 

 1 Mile run

Quote: 

“People begin to become successful the minute they decide to be.” – Harvey MacKay

1.13.24

AMRAP in 15 Minutes:

40 Double Unders

10 Dumbbell Hang Power Clean (35/50#)

10 Dumbbell Front Squat (35/50#)

10 Dumbbell Push Press (35/50#)

Community Notes:

9 AM class will be held at the Lyons Den, 555 w Beidler Rd. KOP

Quote: 

“It always seems impossible until it’s done.” – Nelson Mandela

1.12.24

Hang Snatch 

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

Cash out:

AMRAP in 10 Minutes:

10 Hang Power Snatch (65/95#)

10 Calories Row

:30 L-sit (accumulated)

Coaches Notes:

9 AM Saturday and Sunday classes will be held at the Lyons Den - 555 w. Beidler Rd, KoP.

Quote: 

“The more you praise and celebrate your life, the more there is in life to celebrate.” 

– Oprah Winfrey

CrossFit Kids new 8 week session

 

CrossFit Kids Spring session starts on 1/20 at 10:15 AM on Saturday with Coach Megs.

Class meets on the following dates:

1/20 1/27 2/3 2/17 2/24 3/9 3/16 3/23 (no sessions on 2/10 or 3/2)

1.11.24

5 Rounds for time of:

 2 Rope Climbs 20ft

15 GHD Sit-ups 

20 Box Jumps (20/24")

Coaches Notes:

9 AM Saturday and Sunday classes will be held at the Lyons Den - 555 w. Beidler Rd, KoP.

Quote: 

“Success consists of going from failure to failure without loss of enthusiasm.” 

– Winston Churchill 

1.10.24

TEST DAY - RECORD RESULTS

1 RM Split Jerk 

(After warming up and prior to going for your 1 RM, complete 3 singles at 70% or more of your previous 1 RM)

Record all 4 sets!

Cash out:

AMRAP in 7 Minutes:

5/7 Cal SkiErg

7 Ring Push-ups

Quote: 

Victory is sweetest when you’ve known defeat.” 

– Malcolm S. Forbes

1.9.24

AMRAP in 6 Minutes:

12/15 Calories Air Bike

12 Chest to Bar Pull-ups

15 Front Squats (95/135#)

rest 2:00

AMRAP in 6 Minutes:

12/15 Calories Air Bike

12 Chest to Bar Pull-ups

15 Front Squats (105/155#)

rest 2:00

AMRAP in 6 Minutes:

12/15 Calories Air Bike

12 Chest to Bar Pull-ups

15 Front Squats (135/205#)

(*barbells are taken from the floor)

Quote: 

“Energy and persistence conquer all things.”

 – Benjamin Franklin

Welcome Matt Powell

Happy New Year and Happy 16th year as CrossFit KOP! 

As many of you know, the last 3 years have been challenging, from Covid to the flood.. and "oh yeah" I almost forgot to mention that lovely bike path they created out front....we have been tested. But for me, what has been truly remarkable is how our amazing community came together and sprung to action when we were in need. I am so thankful for you, the kind, generous, committed, and strong members who make KOP, well… KOP! 

From the very first day I opened the doors at KOP, I was devoted to offering the highest level of coaching and community. That said, it has become increasingly challenging for me to run CrossFit KOP and work/travel for CrossFit HQ for seminars and as part of their global mentor program, not to mention find time to be with my family. 

To help ease the load and ensure that this community gets the attention and service it deserves, I have made the decision to hire a General Manager for CrossFit King of Prussia. Please join me in welcoming our newest member and now GM, Matt Powell. Matt, a former US Marine, graduate from Purdue and a newcomer to the Philly area, has been in the CrossFit world since 2009; he has been coach and owner of CrossFit gyms in California and New Jersey and, like many devotees, Matt has even planned family vacations around visiting the local box. Matt will take on managing the gym, customer service, marketing, sales, finance and facility management as well as helping out with the day-to-day business tasks (you know, the stuff I hate doing!) and coaching a few classes. 

I know he is very interested in meeting and hearing from all you as he thinks about how we can improve the service we provide our athletes, how we make the most of our space and how we can enhance the experience of our community. To be clear, you’re not getting rid of me! I still plan to coach classes and clients, help with coach development and participate in this community without the background stress of trying to juggle it all! 

Cheers to this exciting new chapter for CrossFit KOP! Please welcome Matt the next time you see him at the gym! 

1.8.24

TEST DAY - RECORD RESULTS

"Nate"

AMRAP in 20 Minutes:

2 Ring Muscle Ups

4 Handstand Push-ups

8 Kettlebell Swings (53/70#)

Quote: 

“The only limit to our realization of tomorrow will be our doubts of today.” – Franklin D. Roosevelt

1.7.24

For time: 50-40-30-20-10: 

Burpees 

Run 400 meters after each set of burpees.

Community Notes:

Todays 9 AM Class will be held at the Lyons Den - 555 W Beider Rd. KOP.

Quote: 

“Energy and persistence conquer all things.” – Benjamin Franklin

1.6.24

AMRAP in 20 Minutes:

10 Dumbbell Thrusters

10 Box Jumps

10 Devil's Press

10 DB Box Step ups

Run 1 Lyons Den Loop

(35/50# 2x DB, 20/24" Box)

Community Notes:

Todays 9 AM class will be held at the Lyons Den - 555 w Beidler Rd. KoP

Tomorrow's 9 AM CARDIO SUNDAY will be held at the Lyons Den - 555 w Beidler Rd. KoP

Quote: 

“Victory is sweetest when you’ve known defeat.” – Malcolm S. Forbes

1.5.24

TEST DAY- RECORD RESULTS

 "Annie" 

50-40-30-20-10 reps of:

Double Unders 

Sit-ups

then...

For time:

1000 Meter Row

Community Notes: 

We are hosting a CFL2 this weekend, therefore classes on Saturday 1/6 and Sunday 1/7 at 9:00 AM will be held at the Lyons Den - 555 W Beider Rd. KOP 

Saturday's 7-8 AM OPEN GYM with Coach Danielle will still be held the box.

Quote: 

“Success consists of going from failure to failure without loss of enthusiasm.” – Winston Churchill

1.4.24

Deadlift 

9-9-7-7-5-3

(record heaviest load for each set)

Cash out:

AMRAP in 5 Minutes:

2 Wall Walks

4 Deadlifts (70% of 3 RM)

Community Notes: 

We are hosting a CFL2 this weekend, therefore classes on Saturday 1/6 and Sunday 1/7 at 9:00 AM will be held at the Lyons Den - 555 W Beider Rd. KOP 

Saturday's 7-8 AM OPEN GYM with Coach Danielle will still be held the box.

Quote: 

“The more you praise and celebrate your life, the more there is in life to celebrate.” – Oprah Winfrey

1.3.24

5 Rounds for time of:

22/30 Calories Air Bike

30 Single Arm DB Clean and Jerk (alt. every 5)

30 Single Arm Front Rack DB Lunge

(Ladies 35#/Gentlemen 50#)

Community Notes: 

We are hosting a CFL2 this weekend, therefore classes on Saturday 1/6 and Sunday 1/7 at 9:00 AM will be held at the Lyons Den - 555 W Beider Rd. KOP 

Saturday's 7-8 AM OPEN GYM with Coach Danielle will still be held the box.

Quote: 

“It always seems impossible until it’s done.” – Nelson Mandela

1.2.24

For time:

21-15-9 

Hand release Push-ups

Hang Power Cleans (65/95#)

15-12-9 

Shoulder to Overhead (65/95#)

Toes to Bar

9-6-3 

Power Snatch (65/95#)

Ring Dips

Community Notes: 

We are hosting a CFL2 this weekend, therefore classes on Saturday 1/6 and Sunday 1/7 at 9:00 AM will be held at the Lyons Den - 555 W Beider Rd. KOP 

Saturday's 7-8 AM OPEN GYM with Coach Danielle will still be held the box.

Quote: 

“People begin to become successful the minute they decide to be.” 

– Harvey MacKay

January Spotlight

 

How long have you been CrossFitting?

I've been CrossFitting for 8.5 years. I started when I was 43 and only regret not getting started sooner.

What brought you to CF KOP?

A friend suggested that I join because there were skills that I needed to work on for an upcoming competition.  She was right when she said KoP is a magical place! In just a few months of being a member, I have improved my kipping pull-ups and kipping HSPUs. It's both the coaching and the community support that has helped my growth as an athlete.

Congrats on your level 3, what were your main takeaways from the process of achieving that?

I have been passionate about CrossFit from the start and studying for the L3 deepened that feeling because I came to understand the science, logic, and principles behind the methodology.  I've always said that if I ever win the lottery, I'd take university classes for fun because I enjoy learning.  With CrossFit, I feel like I've won the lottery.  There is always much to learn across multiple facets as both an athlete and a coach. The L3 experience was an opportunity to "nerd out"  and come away with a greater appreciation for the sport.  My goal is to use and reference the knowledge that I gained to be a resource to fellow athletes.

How would you best describe your coaching style?

With less than 2 years of coaching under my belt, I think I'm still working on my style.  I know that I like meeting people where they're at while also creating a mutual plan for improvement.  I care deeply about athletes seeing the results that they wish to see and having fun doing it.

What do you love most about coaching?

 I enjoyed my previous career as a public health educator.  Now I get to do that but with hands-on physical fitness so I'm back to doing something I've always loved. On the day-to-day, I enjoy celebrating everyday wins! Seeing someone's face light up the first time they kick up to a wall or get their first double-under, is gold! But beyond the "firsts" and P.R.s, I like being able to offer a break from everyday stress with an awesome WOD and good energy from a group class. 

Tell us something interesting about yourself!

I homeschooled my kids for many years, graduating my daughter from high school (homemade diploma!) and schooling my son until the 8th grade.  So I still have a working knowledge of quadratic equations, love to parse sentences, and can recite the preamble of the U.S. Constitution from memory!