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

3.31.24

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

3.30.24

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

3.29.24

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

3.28.24

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

3.27.24

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

3.26.24

"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

3.25.24

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

3.24.24

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

3.23.24

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

3.22.24

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.

3.21.24

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.

3.20.24

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.

3.19.24

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

3.18.24

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

3.17.24

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

3.16.24

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

3.15.24

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

3.14.24

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

3.13.24

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

3.12.24

Hang Power Clean 

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

TEST DAY - CASH OUT

In 5:00 Minutes:

Row 500 Meters

Max Power Cleans (105/155#)

Quote: 

"I make so many beginnings there never will be an end."

Louisa May Alcott 

3.11.24

For time:

50 GHD Sit-ups

40 Overhead Squats (65/95#)

30 Burpees

20 Handstand Push-ups

10 Bar Muscle Ups

Quote: 

"The beginning is always today." Mary Shelley

3.10.24

CARDIO SUNDAY

For time: 

Run 800m Rest 1:00 Minute 

Run 600m Rest 1:00 Minute 

Run 400m Rest 1:00 Minute 

Run 200m Rest 1:00 Minute 

Run 100m Rest 1:00 Minute 

Run 600m Rest 1:00 Minute 

Run 400m Rest 1:00 Minute 

Run 200m Rest 1:00 Minute 

Run 100m Rest 1:00 Minute 

Run 400m Rest 1:00 Minute 

Run 200m Rest 1:00 Minute 

Run 100m

Strength with Taylor - 10:15

Quote: 

"One man practicing sportsmanship is far better than a hundred teaching it." - Knute Rockne

100 Days Until Summer

 

Sumer is just around the corner tell a friend and take advantage of our special promotion! 

$100 for 100 days at the gym!

NEW (or returning) members ONLY!

3.9.24

FREE SATURDAY CLASS- Bring a friend!

For time with a Partner:

60 Calories Air Bike

8 Rounds of Cindy

1000 Meter Ski Erg

6 Rounds of Cindy

40 Calories Air Bike

4 Rounds of Cindy

750 Meters Ski Erg

2 Rounds of Cindy

1 Rounds of Cindy:

5 Pull-ups

10 Push-ups

15 Air Squats

(share the work as needed, you go I go style)

Quote: 

"Wisdom is always an overmatch for strength." -Phil Jackson

3.8.24

As many rounds and reps as possible in 20 minutes of: 

 300-meter row 

10 deadlifts 

 50 double-unders 

 ♀ 125 lb (56 kg) ♂ 185 lb (83 kg)

CLICK HERE for the standards and score card

Quote: 

"Don't tell me how rocky the sea is, just bring the ship in." - Lou Holtz