6.30.2024

7.1.24

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. 
  To compare results from 3.28.2024

Quote:
"Without hard work, nothing grows but weeds."  Gordon B. Hinckley

6.29.2024

6.30.24

CARDIO SUNDAY
For Time: 
1600 Meter Run 
25 Burpees 
800 Meter Run 
25 Burpees 
400 Meter Run 
25 Burpees 

Community Note: 
Today's 9 AM Cardio Class will be held at The Lyons Den 555 W Beidler Rd. KOP

 Quote: 
Practice puts brains in your muscles. – Sam Snead

6.28.2024

6.29.24

For time with a partner: 
160 Double-unders 
160 AbMat sit-ups 
160 Double-unders 
160 DB Push presses (35/50 lb) 
160 Double-unders 
400-m DB Farmers carry 

– Split the work as desired. 
– Use two dumbbells.

Community Note:
Today's 9 AM Free Friends and Family will be held at the Lyons Den 555. W Beidler Rd. KoP.

 Quote: 
Knowledge is of no value unless you put it into practice. – Anton Chekhov

Masters Class Update


 For the Summer effective July 3rd our Wednesday 1:00 PM Masters class with Jackie will move to 10:30 AM.

6.27.2024

6.28.24

  AMRAP 20 Minutes: 

Max calories on any machine 
– Every 2:00, including 0:00, complete 
16 Alternating Pistols

Community Notes:
We are hosting a CFL1 on June 29/30th. 
Saturday 9 AM and Sunday 9 AM Classes on June 29th and 30th will be held at the Lyons Den 555 W Beidler Rd. King of Prussia. 
Open Gym from 7-8 AM on Saturday will still take place at CFKOP.


Join us in support of Lauren Taylor who is going to the CrossFit Games!!!
❤️ CLICK HERE to purchase a T-shirt to support her ride to the games.

We will host a fun community workout on August 31st at 9am where you can pick up your shirts at CFKOP and wish Lauren good luck!

Performance Meal Prep is now delivering to CFKOP,
CLICK HERE to check out what they offer.

 Quote: 
 I’m a strong believer that you practice like you play, little things make big things happen. – Tony Dorsett

4TH OF JULY


WE WILL BE CLOSED FOR THE 4TH! 
 HAVE A HAPPY AND SAFE HOLIDAY! 

(Regular Class Schedule will resume on Friday 7/5)

Athlete Spotlight Dana H- Headed to the Masters Fitness Championship- Elite





Congratulations to Dana H for qualifying for the Masters Fitness Championship - Elite Division 

How do focus on such a major event?  Did you have a strategy to manage the stress? 

I try not to over think the importance of the event, but rather how I need to approach the workouts to perform at my best. When doing an online competition, most of the stress is in the setup for filming and making sure you have good, clean movements to avoid penalties. 

What approach did you take for the workouts? Everyday wod or a blaze of glory? 
My approach is to figure out which movements tax which body parts and what movements are my weaknesses (and strengths). I do my weakest wods first, or the lifting wod first, depending on the specific competition requirements - that way I am fresh and can give those wods my best effort! Then I figure out which workout will be the most difficult from a recovery standpoint and I tackle that one last. For any workout, I push myself, but always stay within my abilities… meaning not blowing up or hitting some aspect of the workout too hard, or too fast! Pacing is key! 

How does it feel to be ranked best in the world in your respected categories? It feels awesome!! I aim to be consistent and avoid any injuries. As an older athlete, this is critical to not overtrain, that’s when injuries may happen. I am enjoying the journey and I still have work to do! Top 30 athletes go to the games; I need to review these workouts and evaluate which areas need improvement and place my focus on those incremental improvements. 

What advice can you give to community members looking to become more competitive? First, make sure you are having fun! That keeps you consistent. Second, remember the 1/3 rule: - 1/3 of the time you will be average. - 1/3 of the time you will be below average. - 1/3 of the time you will be above average. PRs are not always a sign of progress. This will keep you mentally strong and focused; if you have a bad day it’s just that… a bad day. Third: For gymnastics, weightlifting, and conditioning, assess your strengths and weaknesses and figure out what needs the most improvement. Dedicate more time working on those areas. As an example, if you lack overall strength, spend more time building strength, and less on conditioning work. It’s always helpful to enlist a coach to help you understand the areas that you need to focus on.  

What’s next for you? Tell us what you have your eyes on in the future. I am planning on competing at the Masters Fitness Collective Championship at the end of September. This will be my only in-person competition for CrossFit this year. It’s important to get out on the competition floor and gain experience in a high-pressure environment. It helps you learn to manage your emotions when things don’t go your way. I am grateful that CrossFit provides me the opportunity to compete, but it’s so much more than that. Our community is a place where you have support in the gym, and throughout all parts of your life. The people at my gym are more than supportive athletes - they are my family. Crossfit King of Prussia is my happy place!

6.26.2024

6.27.24

 



A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46. 

TEST DAY - RECORD RESULTS

"The Seven"
 Seven rounds for time of:
7 Handstand push-ups
7 Thrusters (95/135#)
7 Knees to elbows
7 Deadlifts (165/245#)
7 Burpees
7 Kettlebell swings (53/70#)
7 Pull-ups

CLICK HERE (to compare to 2.6.24)
CLICK HERE (to compare to 2.20.19)
CLICK HERE (to compare to 5.23.19)
CLICK HERE (to compare to 8.27.19) 
CLICK HERE (to compare to 11.22.19)
CLICK HERE (to compare to 7.20.22)

Community Notes:
We are hosting a CFL1 on June 29/30th. 
Saturday 9 AM and Sunday 9 AM Classes on June 29th and 30th will be held at the Lyons Den 555 W Beidler Rd. King of Prussia. 
Open Gym from 7-8 AM on Saturday will still take place at CFKOP.


Join us in support of Lauren Taylor who is going to the CrossFit Games!!!
❤️ CLICK HERE to purchase a T-shirt to support her ride to the games.

We will host a fun community workout on August 31st at 9am where you can pick up your shirts at CFKOP and wish Lauren good luck!

Performance Meal Prep is now delivering to CFKOP,
CLICK HERE to check out what they offer.

Quote: 
“Sometimes it’s not about how good you are but how bad you want it.” – author unknown


6.25.2024

6.26.24

Complete 7 Rounds for Time: 
20/25 Calorie Assault Bike 
Rest 1:00 

-Score is the total amount of time including rest.

 Cash Out: 
For Skill: Tabata L Sit 
(8 Rounds :20 On/:10 Off)

Community Notes:
We are hosting a CFL1 on June 29/30th. 
Saturday 9 AM and Sunday 9 AM Classes on June 29th and 30th will be held at the Lyons Den 555 W Beidler Rd. King of Prussia. 
Open Gym from 7-8 AM on Saturday will still take place at CFKOP.


Join us in support of Lauren Taylor who is going to the CrossFit Games!!!
❤️ CLICK HERE to purchase a T-shirt to support her ride to the games.

We will host a fun community workout on August 31st at 9am where you can pick up your shirts at CFKOP and wish Lauren good luck!

Performance Meal Prep is now delivering to CFKOP,
CLICK HERE to check out what they offer.

Quote:
The more you practice the better you’ll be, the harder you train the great in you they’ll see. – Alcurtis Turner

6.24.2024

6.25.24

AMRAP 10 Minutes: 
3 Bar Muscle Ups 
12 DB Hang Power Cleans (35/50#) 
24 Double Unders 

 Rest 3:00 Minutes 

AMRAP 10 Minutes: 
2 Rope Climbs (15')
12 DB Push Press (35/50#) 
24 Double Unders

Community Notes:
We are hosting a CFL1 on June 29/30th. 
Saturday 9 AM and Sunday 9 AM Classes on June 29th and 30th will be held at the Lyons Den 555 W Beidler Rd. King of Prussia. 
Open Gym from 7-8 AM on Saturday will still take place at CFKOP.


Join us in support of Lauren Taylor who is going to the CrossFit Games!!!
❤️ CLICK HERE to purchase a T-shirt to support her ride to the games.

We will host a fun community workout on August 31st at 9am where you can pick up your shirts at CFKOP and wish Lauren good luck!

Performance Meal Prep is now delivering to CFKOP,
CLICK HERE to check out what they offer.

Quote: 
Everything we do is practice for something greater than where we currently are. Practice only makes for improvement. – Les Brown

6.23.2024

6.24.24

Back Squat 
7-7-7-7-7 

Cash Out: 
TEST DAY 
For Time: 500M Ski

CLICK HERE to compare to 5.23.23
CLICK HERE to compare to 1.3.23

Community Notes:
We are hosting a CFL1 on June 29/30th. 
Saturday 9 AM and Sunday 9 AM Classes on June 29th and 30th will be held at the Lyons Den 555 W Beidler Rd. King of Prussia. 
Open Gym from 7-8 AM on Saturday will still take place at CFKOP.


Join us in support of Lauren Taylor who is going to the CrossFit Games!!!
❤️ CLICK HERE to purchase a T-shirt to support her ride to the games.

We will host a fun community workout on August 31st at 9am where you can pick up your shirts at CFKOP and wish Lauren good luck!

Performance Meal Prep is now delivering to CFKOP,
CLICK HERE to check out what they offer.

Quote: 
Through practice, gently and gradually we can collect ourselves and learn how to be more fully with what we do. – Jack Kornfield

6.22.2024

6.23.24

CARDIO SUNDAY 
10 Rounds for Time: 
12 Calorie Air Bike 
9 Calorie Ski 
6 Shuttle Runs (50’)(25’ down and back) 

Quote: 
"Celebrate endings—for they precede new beginnings." - Jonathan Lockwood Huie

6.21.2024

6.22.24

BRING A FRIEND FOR FREE 

 “Jack” 
 AMRAP in 20 Minutes: 
10 Push Presses (75/115#) 
10 KB Swings (35/53#) 
10 Box Jumps (20/24”) 
With a Partner Complete this workout in a “you go, I go” format
 
Cash Out: 
 800 Meter run together  

Quote: 
"Today's accomplishments were yesterday's impossibilities." 
- Robert H. Schuller

6.20.2024

6.21.24

Every 2:00 for 10 Sets Complete 
3 Power Snatches 
*build in load with each set* 

Cash Out: 
4 Rounds for Time: 
10/12 Calories Air Bike 
12 Burpees 

Quote: 
"With the new day comes new strength and new thoughts." - Eleanor Roosevelt

6.19.2024

6.20.24

 “Karen”

For time:
 150 Wall Ball Shots (14/20#) (9’/10’) 

Cash Out: 
For Quality, accumulate 15 Reps of Strict Ring MU/ Ring Muscle Up/or Skill practice

CLICK HERE to compare to 2.20.24

Quote: 
"New beginnings can be as subtle as a whisper or as loud as a symphony."

6.18.2024

6.19.24

AMRAP in 20 Minutes: 
400 Meter Run 
20 Knees to Elbows 
10 Sandbag Cleans (100/150#)

Quote: 
Follow your bliss and the universe will open doors for you where there were only walls." 
- Joseph Campbell

6.17.2024

6.18.24

Bench Press 
3-3-3-3-3 

TEST DAY - CASH OUT: 
For Time: 
30 Chest to Bar Pull-ups 
30 HSPU 

CLICK HERE to compare to 2.21.24

 Quote: 
The beginning is the most important part of the work." - Plato

6.16.2024

6.17.24


On Sept. 15, 2020, CrossFit Kids Seminar Staff Flowmaster Kelly Brown passed away after a courageous five-year battle with ovarian cancer. She was 44. Brown is survived by her husband, John, and their two children, a 14-year-old son and 11-year-old daughter. Kelly and John started their CrossFit journey in 2006 and opened CrossFit Agoge in 2007. In 2010, she became a member of the CrossFit Kids Seminar Staff. An incredible wife, mother, teacher, coach, affiliate owner, and friend, Kelly contributed much to all whose lives she touched. She will be deeply missed by all who had the privilege of knowing her.

Kelly Brown 
5 rounds for time: 
440-Meter row 
10 Box jumps 
10 Deadlifts 
10 Wall-ball shots 
Ladies♀ 24-inch box, 185-lb barbell, and 20-lb med ball 
Gentlemen♂ 30-inch box, 275-lb barbell, and 30-lb med ball


CLICK HERE to compare to 11.16.20

Quote: 
"Every moment is a fresh beginning." - T.S. Eliot

6.15.2024

6.16.24

CARDIO SUNDAY 
 12 sets- pick machine of your choice 

 1:00 Effort 1:00 Rest between sets 
 Sets 1-4- :20 sprint :40 easy 
 Sets 5-8- :20 easy :20 sprint :20 easy 
 Sets 9-12- :40 easy :20 sprint 

 Quote: 
“If you don’t stand for something you will fall for anything.” — Malcolm X

6.14.2024

6.15.24

BRING A FRIEND FOR FREE!
5 Rounds for total Burpees
(with a partner)

Every 5:00 

 400 meter run 
 30 Deadlifts (95/135) 
 Max Burpee over the Bar Until 4:00 

 Partners share the work but run together. 
Each round athletes will get 1:00 rest.

 Quote: 
“Integrity is choosing your thoughts and actions based on values rather than personal gain.” 
 — Chris Karcher

6.13.2024

6.14.24

AMRAP 14 Minutes: 
 8 Strict Pull-ups 
 8 Strict Handstand Push-ups 

 Cash out: 
 For total calories 
 10 rounds 
:30 on / :30 off 
Assault bike 

 Quote: 
“Integrity is doing the right thing, even when no one is watching.” — C. S. Lewis

T-shirts for Lauren's Road to the Games




Join us to support Lauren Taylor on her road to the 2024 CrossFit Games! 

We plan to have a community workout on August 31st at 9am where you can pick up your shirts at CFKOP! 

❤️ CLICK HERE to purchase a T-shirt!

Coaching Development

 


Join us on Saturday June 22nd at CrossFit KOP from 12:30- 5:00 PM for our Elevate Coaching Excellence workshop.

Focus: Lesson Planning and Progressions with individual feedback
Instructors: Clay and Aimee
Cost : $100 



6.12.2024

6.13.24


Congratulations to Ben and Shannon for securing some top spots on the leader board in the 2 K Bike!

TEST DAY - RECORD RESULTS
Squat Clean+ Front Squat + Jerk 

Cash out: 
 2000M C2 Bike 

CLICK HERE to compare to 2.7.24

Quote: 
“Do the best you can until you know better. Then when you know better, do better.” 
 — Maya Angelou

6.11.2024

Athlete Spotlight - Lauren Taylor



Congratulations to Lauren Taylor on qualifying for the CrossFit Games 2024

- Neuromuscular division -

How do focus on such a major event? Did you have a strategy to manage the stress?

I believe that the key to success is focusing on what I can control versus what I can't control. This is something that I discuss with my PT (Danny Singles) and Aimee regularly, because living with a disability can be challenging and unpredictable. Some of the things that I can control are how I train, what I eat, how much sleep I get, and the effort I put forth. As I prepare for a competition and during the event, I avoid social media as much as possible, because it can be a source of negativity and distraction. I also try to reduce my stress by spending time with my niece and my dog, who always make me happy!

What approach did you take for the workouts? Everyday wod or a blaze of glory?
I train at a moderate intensity level of 7 to 8 on the "Perceived Exertion" scale. Before I start a workout, I do some strength and skill work to improve my abilities and performance under stress. I make my training enjoyable and fun! In competitions, I challenge my body to the maximum. This sometimes causes me to tremble, cramp, or even vomit. Competition is where I give my best effort and never hold back. I don't want to regret not pushing harder when I finish. Of course, not every workout has been flawless, and I have learned from my mistakes. I always try to avoid repeating them.

How does it feel to be ranked best in the world in your respected categories?
That is a question I have never pondered before! But now that you ask me, I feel both humbled and motivated by this achievement. As an Adaptive CrossFit athlete, I feel privileged to train at a box that embraces me and lets me work out with amazing people. Celebrating with Aimee after the CrossFit Games in 2022 was a thrilling and reflective moment. I realized how far I had come and how much I had overcome. Every year brings new challenges and competitors. I focus on what I can control and prepare myself as best as I can.

What advice can you give to community members looking to become more competitive?
A piece of advice I live by is "Be Comfortable Being Uncomfortable". This means being willing to face challenges and embrace vulnerability in all aspects of life. After my accident, I had to accept the changes in my body and abilities and appreciate what I could still do. Being vulnerable can lead to amazing opportunities and growth. So my advice is to believe in yourself, be vulnerable for yourself, and enjoy the journey.

What’s next for you? Tell us what you have your eyes on in the future.
I'm thrilled to share that I have finished the Semifinals in second place, according to the unofficial results. This means that I have a high chance of getting an official invitation to the 2024 CrossFit Games as a Women's Neuromuscular Moderate athlete. This has been a goal of mine and I'm eager to compete at the highest level again. To prepare for the Games, I will be following a rigorous training program and focusing on my nutrition and recovery. I would love to have some training partners who can challenge me and motivate me along the way. If you are interested in joining me for a workout, please let me know. I appreciate all the support and encouragement from this amazing community of CFKOP! Beyond 2024, we will see where the journey takes me after September.

6.12.24

For time:
25 Pull-ups 
35 Wallballs (14/20 to 9/10 ft)
50 Push-ups 
100 Ab-Mat Sit-ups 
50 Push-ups 
35 Wallballs (14/20 to 9/10 ft)
25 Pull-ups 

 
Quote: 
“Just as we leave the effects of our work behind in results, we leave the effects of our interactions with people in their hearts, minds, and souls.” ― Henry Cloud, Integrity: The Courage to Meet the Demands of Reality

6.10.2024

6.11.24



For time:
40/50 Calorie Row 
then...
 3 rounds of
 21 Dumbbell Snatch (35/50) 
 15 Dumbbell Box Step Ups (20/24") (2x35/50#) 
 9 Burpees 
then...
 40/50 Calorie Row

Quote: 
The foundation stones for a balanced success are honesty, character, integrity, faith, love and loyalty. 
- Zig Ziglar

6.09.2024

6.10.24

8 Rounds for time of: 
 5 Power Snatch (95/135#) 
 30 Double Unders 
 200 Meter Run

Quote: 
Have the courage to say no. Have the courage to face the truth. Do the right thing because it is right. These are the magic keys to living your life with integrity. W. Clement Stone

6.08.2024

6.9.24

CARDIO SUNDAY
Every Minute on the Minute for 35 Minutes: 

1. 200 meter run 
2. 12/15 calorie row 
3. 40 Double Unders 
4. Max Calorie Assault Bike 
5. Rest 

Score is total assault bike calories. 

Quote:  
“Done right, a strategic intent is really one decision that makes 1,000 decisions.” 
- Greg McKeown

6.07.2024

6.8.24

BRING A FRIEND FOR FREE
As Many Rounds as Possible in 30 Minutes with a partner: 
500 Meter Row 
40  Dumbbell Deadlifts 
30  Dumbbell Thrusters 
20  Dumbbell Hang cleans 
10 Burpees over Dumbbell

One partner works at a time. 
One partner holds a sandbag (100/70) while the other partner works. 
(Dumbbells ladies 2x 35# DB Gentlemen 2 x 50# DB

 Quote: 
“Think for yourself, or others will think for you without thinking of you” - Henry David Thoreau

6.06.2024

6.7.24

For Time: 
3-6-9-12-15 
Front Squats (95/135) 
Toes to Bar 

-Rest 3:00- 

15-12-9-6-3 
Front Squats (95/135) 
Toes to Bar 
 
Quote: 
“Effort and courage are not enough without purpose and direction.” - JFK

6.05.2024

6.6.24

Strict Press 
5-5-3-3-1-1 

Record heaviest set for 5/3/1

Cash out For Quality: 
400 Meter Run Into: 
3 rounds: 
:45 bird dog (each side) 
:45 second side plank (each side) 
:45 second Superman hold 
Then: 400 Meter Run 

Quote: 
“It’s not about the number of hours you practice, it’s about the number of hours your mind is present during the practice” - Kobe Bryant

6.04.2024

6.5.24

4 Rounds for Time of: 
25 ft Handstand walk 
25 ft Front Rack walking lunge (2x 35/50) 
25 Box Jumps (20/24") 
25 ft Front Rack walking lunge (2x 35/50) 
25 ft Handstand walk 
Rest 1:00 between rounds. 

Score is total time to complete all 4 rounds plus the rest intervals
Modify the Handstand Walk with 3 wall walks or less distance. 

Quote: 
“Hard times create strong men. Strong men create good times. Good times create weak men. And, weak men create hard times.” - G. Michael Hopf

6.03.2024

6.4.24

For Time: 
20 Calorie Assault Bike 
20 GHD Sit-ups 
9 Clean and Jerk (105/155) 
20 Calorie Assault Bike 
20 GHD Sit-ups
7 Clean and Jerk (105/155) 
20 Calorie Assault Bike 
20 GHD Sit-ups
5 Clean and Jerk (105/155) 
20 Calorie Assault Bike 
20 GHD Sit-ups

 Quote: 
“Perhaps the richest person in the room could be measured by the amount of time they spend present with the people they love” - Amber Lyon

6.02.2024

6.3.24

 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

Quote: 
“Don’t join an easy crowd; you won’t grow. Go where the expectations and the demands to perform are high.” – Jim Rohn


6.01.2024

6.2.24

CARDIO SUNDAY 

For time:
100 Calorie Row
1 Mile run
50 Calorie Row
800 Meter Run
25 Calorie Row
400 Meter Run

Quote: 
“We don't want to tell our dreams, we want to show them.” Cristiano Ronaldo