5.18.24

PARTNER SATURDAY -BRING A FRIEND FOR FREE

With a Partner on a running clock Complete As Many Rounds as Possible in 40:00:  

One partner works at a time. 

1000 Meter Run 

 75 Box Step Ups (20/24”) 

 50 Ab Mat Sit-ups 

 25 Push-ups 

 10 Strict Pull-ups 

 *starting at 0:00 Every 4:00 Stop and complete 8 synchro burpees

Quote:

We must be willing to let go of the life we planned so as to have the life that is waiting for us." 

– Joseph Campbell

Elevate your coaching Excellence

🔥Calling ALL COACHES looking to level up🔥 

 🔓Unlock your potential and elevate your coaching excellence with seminar staff trainers Aimee Lyons (CF-L4) and Clayton Jones (CF-L3). 

 📍Join us on June 22nd at CrossFit King of Prussia (200 DeKalb Street Bridgeport, PA 19405) from 12:30-5:00pm. 

 💪🏼Included in this workshop will be instruction on lesson planning, technical breakdown of progressions and scaling, hands on learning and individualized feedback…and of course a workout! 

 💵 Program Fee $100 - register by emailing clay@wearetruefitness.com

Level 2

We are hosting a CrossFit Level 2 Certificate Course on September 14th - 15th, 2024 in Bridgeport, PA! 

Sign up at CrossFit 

On Twitter: @crossfit @crossfitcourses #crossfit #crossfittraining #crossfitcourses 

On Instagram: @crossfittraining #crossfit #crossfittraining #crossfitcourses 

On Facebook: CrossFit Training

Memorial Day Murph

 

Join us this Memorial Day for our annual MurphWorkout in honor of Lt. Michael Murphy. 

 🔹 **Date:** Monday 5/27 

🔹 **Time:** 9am

🔹 **Location:** 555 W Beidler Road King of Prussia 19405 

Come together as a community to honor a true hero with a challenging workout that embodies his spirit and dedication. Whether you’re a seasoned athlete or just starting out, everyone’s welcome! 👉 Bring your friends, family, and a can-do attitude. Let’s sweat, honor, and remember together. 💪

BBQ and Party to follow.

No regular classes on Monday 5/27

5.17.24

For time:

400 Meter Run 

15 Power Snatch (75/115#)

400 Meter Run 

15 OHS (75/115#)

 400 Meter Run 

15 Power Cleans (75/115#)

 400 Meter Run 

15 Front Squats (75/115#)

 400 Meter Run 

Cash out:

For time or skill 

Handstand Walk- max distance

Quote:

"To succeed in life, you need three things: a wishbone, a backbone and a funnybone." – Reba McEntire

5.16.24

TEST DAY RECORD RESULTS

1 RM Split Jerk 

CLICK HERE to compare to 1.10.24 - Split Jerk

Cash Out: 

For Time -1000 M Row

CLICK HERE to compare to 1.5.24 1000 M row

Quote:

"The most important thing is to enjoy your life–to be happy–it's all that matters." – Audrey Hepburn

5.15.24

3-6-9-12-15-12-9-6-3 reps of:

DB Bench Press (35/50#)

Toes to Bar 

Calorie Ski 

Quote:

"Life is a long lesson in humility." – J.M. Barrie

CFKOP Schedule

 

5.14.24

In 20:00 work to a Heavy Complex of: 

1 Deadlift + 1 Hang Power Clean + 1 Front Squat  

Cash Out: 

AMRAP in 8 minutes: 

8 Dumbbell Deadlifts (2x 35/50)  

16 Dumbbell Front Rack Step Back Lunge (2x 35/50)

Quote: 

"In three words I can sum up everything I've learned about life: It goes on." – Robert Frost

Brawl in Burbs

Join us for this 4 person team competition Brawl in the Burbs on August 24th

CLICK HERE to sign up today!

5.13.24

AMRAP in 20 Minutes:

30 Double Unders

15 Box Jumps (20/24")

10 Chest to Bar Pull-ups

5 Strict Handstand Push-ups

Quote: 

“Tell me and I forget. Teach me and I remember. Involve me and I learn.” 

-Benjamin Franklin

5.12.24

CARDIO SUNDAY

6 rounds for time of:

400 M Run 

20 Burpees 

 Rest 2:00 between rounds

Community Notes:

Today's 9 AM CARDIO SUNDAY class will be held at the Lyons Den - 555 W Beidler Rd. King of Prussia PA.

Quote: 

“Learning is not attained by chance. It must be sought for with ardour and attended with diligence.”

—Abigail Adams

5.11.24

FREE FRIENDS AND FAMILY 

at the Lyons Den  - 555 w Beidler Rd. KoP

800 Meter Run (together)

100 Thrusters (65/95#)

100 Synchro Sit ups 

100 Toes To Bar

800 Meter Run (together)

(athletes will run together, share the work as needed on the thrusters and the toes to bar and execute the sit-ups at the same time (aka synchro))

Community Notes:

Today's 9 AM Saturday FREE FRIENDS AND FAMILY class will be held at the Lyons Den - 555 W Beidler Rd. King of Prussia PA.

Quote: 

“We now accept the fact that learning is a lifelong process of keeping abreast of change. And the most pressing task is to teach people how to learn.”—Peter Drucke

5.10.24

Push Jerk 

5-5-5-5-5 

Cash out:

AMRAP in 10 Minutes:

30 Double Unders

15/12 Calories Air Bike

10 Push Jerks (75/115#)

Community Notes:

We are hosting a Level 2 Seminar this Weekend at CFKOP

Classes on 9 AM Saturday and 9 AM Sunday will be at the Lyons Den - 555 W Beidler Rd. King of Prussia PA.

Quote: 

“One learns from books and example only that certain things can be done. Actual learning requires that you do those things.”—Frank Herbert

NEW COACH ALERT!

 

Welcome our newest Coaches to CFKOP!

Ben, Gillian Grace and Mike!

5.9.24

Committed Crew WOD by Meighan D.

For time: 

500 Meter Row 

5 Rounds of Cindy 

400 Meter Row 

4 Rounds of Cindy 

300 Meter Row 

3 Rounds of Cindy 

200 Meter Row 

2 Rounds of Cindy 

100 Meter Row 1 Round of Cindy 

Round of Cindy = 5 Pull-ups, 10 Push-ups 15 Air Squats

Community Notes:

We are hosting a Level 2 Seminar this Weekend at CFKOP

Classes on 9 AM Saturday and 9 AM Sunday will be at the Lyons Den - 555 W Beidler Rd. King of Prussia PA.

Quote: 

“Spoon feeding in the long run teaches us nothing but the shape of the spoon.”—E. M. Forster

5.8.24

Committed Crew Wod - by Julia N.

For time: 

400m run 

50 OHS (55/75) 

400m run 

30 OHS (65/95) 

400m run 

20 OHS (75/115)

Community Notes:

We are hosting a Level 2 Seminar this Weekend at CFKOP

Classes on 9 AM Saturday and 9 AM Sunday will be at the Lyons Den - 555 W Beidler Rd. King of Prussia PA.

Quote: 

“Tell me and I forget, teach me and I may remember, involve me and I learn.”—Benjamin Franklin

5.7.24

TEST DAY - RECORD RESULTS

3 RM Power Clean

Cash out:

AMRAP in 7:

7 Medball Cleans (20/30#)

7 Slam-balls (20/30#)

CLICK HERE to compare to 1.23.24

Community Notes:

We are hosting a Level 2 Seminar this Weekend at CFKOP

Classes on 9 AM Saturday and 9 AM Sunday will be at the Lyons Den - 555 W Beidler Rd. King of Prussia PA.

Quote: 

“In the end we retain from our studies only that which we practically apply.”

—Johann Wolfgang Von Goethe

5.6.24

For time:

40 GHD Sit-ups

40 DB Snatch (50/70#)

10 Burpee Box jump overs (20/24")

30 GHD Sit-ups

30 DB snatch (50/70#)

10 Burpee Box jump overs (20/24")

20 GHD Sit-ups

20 DB snatch (50/70#)

10 Burpee Box jump overs (20/24")

Community Notes:

We are hosting a Level 2 Seminar this Weekend at CFKOP

Classes on 9 AM Saturday and 9 AM Sunday will be at the Lyons Den - 555 W Beidler Rd. King of Prussia PA.

Quote: 

“Wisdom is not a product of schooling but of the lifelong attempt to acquire it.”—Albert Einstein

5.5.24

For time:

10-20-30-40-50 

Calorie Bike 

Calorie Row 

*10 burpees after each round*

Quote: 

“I am always ready to learn, although I do not always like being taught.”—Winston Churchill

5.4.24

'Skywalker'

For time:

400 Meter Run

21 Deadlifts (155/225)

400 Meter Run

15 Deadlifts (155/225)

400 Meter Run

12 Deadlifts (155/225)

400 Meter Run

9 Deadlifts (155/225)

400 Meter Run

Quote: 

“Study hard what interests you the most in the most undisciplined, irreverent, and original manner possible.”—Richard Feynman

5.3.24

EMOM 20: 

1 power snatch 

1 hang power snatch 

– Build in load, prioritizing mechanics.

Try to reach for 70% or heavier of 1-rep-max power snatch. For beginners, and those who do not know their 1-rep-max, start at a light to moderate load. Build in load across the EMOM if technique allows.

Quote: 

“That is what learning is. You suddenly understand something you've understood all your life, but in a new way.”—Doris Lessing

Semifinals

 

Good Luck to Dana and Lauren moving on to the Semifinal round of the CrossFit Games.

These ladies have conquered two stages of the CrossFit Games preliminary competitions and are competing to show up for the big show at the CrossFit Games - live and in person!

Dana moves on in the 50-54 women’s category.

Lauren moves on in the Moderate Neuromuscular division. 

 Wish them luck as they tackle the next level in their competitive Journey “Age Group Semifinals” and “ Adaptive Semifinals” next week May 8th - May 13

5.2.24

5 Rounds for time of:

500 Meter Row

9 Squat cleans (135/205#)

5 Ring Muscle Ups

Quote: 

“Anyone who stops learning is old, whether at twenty or eighty. Anyone who keeps learning stays young. The greatest thing in life is to keep your mind young.”—Henry Ford

Committed Crew

 

Congratulations to our April Committed Crew

Post to comments with a workout of your choice and it may be picked for a May workout of the day!