9.16.24

For time:

1000 Meter Row

50 Thrusters (33/45#)

30 Burpees

750 Meter Row

25 Thrusters (33/45#)

15 Burpees

500 Meter Row

15 Thrusters (33/45#)

10 Burpees

Quote:

“Commitment is what transforms a promise into reality.” – Abraham Lincoln

9.15.24

CARDIO SUNDAY - AT THE LYONS DEN

(555 w Beidler Rd, KOP)

50-40-30-20-10 Reps for time of:

Kettlebell (or Dumbbell) swings (35/50#)

**Run 400 Meters after each set**

Community Notes:

9 AM class will be held at the Lyons Den 555 w Beider Road, as we are hosting a Level 2 at the gym this weekend. 

Quote:

"If everything is important, nothing is.” - Patrick Lecioni

9.14.24

LET'S GO ON A RUCK (with Coach Lauren)

 Meet us at the Lyons Den - 555w Beidler Road at 9 AM for the FREE FAMILY AND FRIENDS WORKOUT and RUCK. 

Bring a Ruck or weight vest if you don't have a ruck or a weight vest, bring a back-pack and we will load it up for you! 

AMRAP in 45 Minutes:

1 Lap around Heuser Park (with a team of 4)

As a team one athlete works to accumulate 100 Push-ups while the others hold a high plank, rotate at any time and share the work as needed until 100 are complete. When one athlete comes down from the plank or stops push-ups all will rest until the athletes begin again.

1 Lap around Heuser Park (with a team of 4)

As a team one athlete works to accumulate 200 Squats while the others hold the bottom of the squat, rotate at any time and share the work as needed until 200 are complete. When one athlete stands up from the squat or stops squatting all will rest until the athletes begin again.

Community Notes:

9 AM Free Friends and Family will be held at the Lyons Den 555 w. Beider Rd. KOP

7- 8 AM OPEN gym will be held at the Box.

This will be the last chance to wish Coach Lauren good luck at the CrossFit Games - come out and join her for this fun community event! 

Quote:

“The magic is in the movement, the art is in the programming, the science is in the explanation, and CONTINUE the fun is in the community.” —Greg Glassman

9.13.24

                                                                                                                   

TEST DAY- RECORD RESULTS

3RM Power Clean 

For Load:

(Must be Touch and Go)

TEST DAY - CASH OUT

1000M Row 

CLICK HERE to compare to 5.7.24 for the 3 RM Power Clean

CLICK HERE to compare to 1.23.24 for the 3 RM Power Clean 

CLICK HERE to compare to 5.16.24 for the 1000 M Row 

CLICK HERE to compare to 1.5.24 for the 1000 M Row

Community Notes:

Weekend Classes 9 AM- Saturday and Sunday will be held at the Lyons Den- 555 W Beidler Rd, KOP. 

For class on Saturday bring a ruck, weight vest or backpack - we are going on a RUCK!

Quote:

"If your actions inspire others to dream more, learn more, do more, and become more, you are a leader." — John Quincy Adams

9.12.24

For time:

75 Wallballs (14/20# to 9/10 ft)

40 Shoulder to Overhead (75/115#)

30 Dumbbell Step overs (2 DB 35/50#)

40 Dumbbell Snatch (1 DB 35/50#)

75 Wallballs (14/20# to 9/10 ft)

Community Notes:

Weekend Classes 9 AM- Saturday and Sunday will be held at the Lyons Den- 555 W Beidler Rd, KOP. 

For class on Saturday bring a ruck, weight vest or backpack - we are going on a RUCK!

Quote:

“We don't rise to the level of our expectations, we fall to the level of our training.” — Archilochus

9.11.24

On a 30:00 clock, complete as many reps as possible of: 

Plate carry (45/55 lb)

Every 100 meters = 1 rep

INTERMEDIATE Plate carry (35/45 lb) 

BEGINNER Plate carry or medicine ball (10/15 lb) 

Coaches Notes:

This is 30:00 of continuous grunt work, goal is to get 15-30+ reps. This is an absolute mental challenge. Carry the plate any way you wish- coaches will review in class the options.

On 9/11 we will use this workout and honor their memory with every step, lift of the plate and breath. Push through the pain knowing that our strength is a tribute to their sacrifice and our resilience is a testament to the spirit they left behind. 

Community Notes:

Weekend Classes 9 AM- Saturday and Sunday will be held at the Lyons Den- 555 W Beidler Rd, KOP. 

For class on Saturday bring a ruck, weight vest or backpack - we are going on a RUCK!

Quote:

"Don't wait for opportunity, create it." — George Bernard Shaw

9.10.24

3 Rounds for time of:

7 Bar Muscle Ups

21 Calories Air Bike

400 Meter Run

Community Notes:

Weekend Classes 9 AM- Saturday and Sunday will be held at the Lyons Den- 555 W Beidler Rd, KOP. 

For class on Saturday bring a ruck, weight vest or backpack - we are going on a RUCK!

Quote:

"It is never too late to be who you might have been." —George Eliot

9.9.24

Back Squat 

10-10-10-10

Cash out:

25 Hang Power Snatch (55/75#)

50 Back Squats (65/95#)

25 Hang Power Snatch (55/75#)

Community Notes:

Weekend Classes 9 AM- Saturday and Sunday will be held at the Lyons Den- 555 W Beidler Rd, KOP. 

For class on Saturday bring a ruck, weight vest or backpack - we are going on a RUCK!

Quote:

“There’s a difference between interest and commitment. When you’re interested in doing something, you do it only when it’s convenient. When you’re committed to something, you accept no excuses — only results.” —Ken Blanchard

9.8.24

CARDIO - SUNDAY

"Mikkos Triangle"

EMOM for 39 minutes 

1 minute Row 

1 minute SkiErg 

1 minute Air Bike 

1 minute Rest 

*Set a single number of calories and complete that amount of work each minute.*
Score is Total Calories between Machines

Quote: 

"The strength of the team is each individual member. The strength of each member is the team."

— Phil Jackson

9.7.24

 Partner Saturday FREE FRIENDS AND FAMILY!

With a Partner, 1 Partner working at a Time, split the work as needed: 

AMRAP in 8 Minutes:

30 DB Snatches (35/50#)

30 DB Deadlifts (2x35/50#)

30 Box Jumps (20/24")

Rest 2:00

AMRAP in 8 Minutes: 

30 DB Snatches

30 DB Deadlifts

30 DB Box Step Overs (1x35/50 on 20/24")

Quote: 

"Teamwork is the ability to work together toward a common vision." 

— Andrew Carnegie

9.6.24

3 Rounds for Time: 

25' Handstand Walk 
25 Pullups
25' Handstand Walk
25 Pushups 
25' Handstand Walk
25 Sit Ups
25' Handstand Walk 
25 Air Squats  

Quote: 

"Hard work compounds like interest, and the earlier you do it, the more time you have for the benefits to pay off."
-Sam Altman

9.5.24

Work to a Heavy Complex in 5 Working Sets: 
1 Hang Power Clean + 1 Hang Squat Clean + 1 Push Jerk 

Cash Out: 

6 Rounds For Time: 

4 Front Squats (125/185#)

6/8 Calorie Air Bike 

(bar will be taken from the floor)

 Quote: 

"Luck is great, but most of life is hard work. "

- Iain Duncan Smith

CLASS ALERT

 

 Class Offerings in addition to CrossFit at CrossFit King of Prussia!

We’re excited to expand our class schedule to help you reach your fitness goals, no matter where you are on your journey. Whether you’re just starting out, easing back into fitness, or looking for a new challenge, we have something for everyone!

**The Engine**: High-Intensity Interval Training (HIIT) for those looking to push their limits. Join us Tuesdays and Thursdays at 6:30 PM for a heart-pumping, calorie-torching workout with Coach Mike!

**Cardio-Only**: Pure cardio, pure fun! Perfect for those who want to focus on endurance and stamina. Join us Sundays at 9 AM with Coach Danielle

**Masters CrossFit**: Designed specifically for our 55+ community. Stay strong, healthy, and independent with tailored workouts. Offered Tuesdays at 1 PM, Wednesdays at 10:30 AM, and Thursdays at 1 PM with Coach Aimee and Jackie

**Masters Weightlifting**: Build and maintain muscle with weightlifting classes tailored for the 55+ community. Available Mondays at 1 PM and Fridays at 10:30 AM (NEW CLASS alert begins 9/13) with Coach Gordy

Strength and conditioning are essential at every stage of life, and these classes are a great way to get started or build your confidence. Whether you’re new to CrossFit or just looking for a welcoming environment, these sessions offer the perfect balance of challenge and support.

Come join us and discover the power of movement at any age! 

9.4.24

5 Rounds for time of:

2 Rope Climbs (15')

4 Wall Walks 

8 Burpee Pull-Ups

200 Meter Run 

Quote

"Work harder than you think you did yesterday. "

-Alex Elle

9.3.24

For Time: 

Annoying Annie

100-80-60-40-20
Double Unders
25-20-15-10-5
Toes to Bar 

Cash Out: 

Every 2:00 for 5 Sets
20/25 Cal Ski 

Quote: 

"Without hard work, nothing grows but weeds"

- Gordon B. Hinckley

9.2.24

LABOR DAY - 10 AM HERO WORKOUT

(Bring a friend or family member for free)

"Bear Shark" 

In honor of Staff Sgt. Matthew N. Ingham, Cpl. Jamie R. Lowe, and Cpl. Nicholas K. Uzenski who were killed in action January 11, 2010 while supporting combat operations in Afghanistan. These were members of the 3rd Reconnaissance Battalion, 3rd Marine Division, III Marine Expeditionary Force in Okinawa, Japan that included Josh and Jason Ingham, owners of CrossFit Ragnarok in Jacksonville, Florida. 

For time:

9-15-21 reps of:

Kettlebell Swings (1.5 pood) 

Thrusters (115lb) 

Deadlifts (275lb) 

600m Run 

(the 600 meter Runs are completed after each set of the 9/15/21)

Quote:

All labor that uplifts humanity has dignity and importance and should be undertaken with painstaking excellence." - Martin Luther King Jr.