10.1.24

5 Rounds for time of:

200 Meter Run

6 Clean and Jerks (125/185#)

Quote: 

“Life shrinks or expands in proportion to one’s courage.” – Anais Nin

9.30.24

 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

CLICK HERE to compare to 6.3.24

Quote: 

“Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do. So, throw off the bowlines, sail away from safe harbor, catch the trade winds in your sails. Explore, Dream, Discover.” – Mark Twain

9.29.24

CARDIO SUNDAY 

5 Rounds for time of:

20 Cal Ski Erg

30 Cal Air Bike

40 Cal Row 

Quote: 

“Whether you think you can or you think you can’t, you’re right.” – Henry Ford

9.28.24

PARTNER SATURDAY - BRING A FRIEND FOR FREE

3 rounds for time with a partner: 

30 Squat Cleans (65/95 lb) 

30 Toes to Bar

800-M run 

(Athletes run together and break up the Cleans and Toes to Bar as needed)

Quote: 

“The first step to getting what you want is to have the courage to get rid of what you don’t.” – Zig Ziglar

KOP October Strong

Starting October 1st we will offer two accessory workouts (aka Extra Credit) programmed each week to do after class or during free time. 

Workouts will be written on the board each week. 

Write your name when/ if you complete them for extra credit, you can choose to complete one or both of the workouts. 

Week 1: 

Workout 1: 

3x 20/20 Bulgarian Split Squat (bodyweight) 

3x 8-10 Seated DB Shoulder Press (Z Press) 

Accumulate :60 Hollow Hold 

Workout 2: 

3x15 DB RDLs (2xDB) 

3x8-10 Strict Pull-ups (use bands as needed) 

Accumulate 2:00 Wall Squat Hold

9.27.24

AMRAP in 20 Minutes:

100 Calorie Row

75 Sit-ups 

50 Pull-ups

(athletes choice GHD or AB-Mat Sit-ups)

Quote: 

“Nothing is impossible. The word itself says ‘I’m possible!’” – Audrey Hepburn

9.26.24

Snatch 

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

Cash out:

AMRAP in 7:

1-2-3-4... etc

Wallwalk

Power Snatch (75/115#)

Quote: 

“Too many of us are not living our dreams because we are living our fears.” – Les Brown

9.25.24

For time:

50 Double Unders

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

30 Box Jumps (20/24#)

20 Shoulder to Overhead (95/135#)

10 Bar Muscle Ups

20 Shoulder to Overhead (95/135#)

30 Box Jumps (20/24#)

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

50 Double Unders

Quote: 

“Everything you’ve ever wanted is on the other side of fear.” – George Addair

Congratulations Lauren

 

Congratulations on your incredible achievement Lauren—2nd fittest in the world at the Adaptive CrossFit Games in the Moderate Neuromuscular Division! 🥈 

Your journey has been nothing short of inspiring. Despite the adversity and challenges you’ve faced since your accident in 2020, you’ve shown the world that determination and heart can overcome anything. Your relentless dedication to training and consistency is remarkable.  

We are so proud of you!

9.24.24

TEST DAY - RECORD RESULTS 

 20 RM Back Squat

CLICK HERE to compare to 1.29.24 

CLICK HERE to compare to 5.22.24

Cash out:

4 Rounds for time with a Partner:

31 Back Squats (95/135 lb) 

12 Power Cleans (95/135 lb) 

Quote:

“No one changes the world who isn’t obsessed.” – Billie Jean King

9.23.24

For total reps/calories: 

3:00 Sumo-deadlift High Pulls (65/95#)

3:00 Sandbag Ground to Over the Shoulder (100/150#) 

3:00 Slamballs (20/30#)

3:00 Calories Ski Erg

Rest 1:00

2:00 Sumo-deadlift High Pulls (65/95#)

2:00 Sandbag Ground to Over the Shoulder (100/150#) 

2:00 Slamballs (20/30#)

2:00 Calories Ski Erg

Rest 1:00

1:00 Sumo-deadlift High Pulls (65/95#)

1:00 Sandbag Ground to Over the Shoulder (100/150#) 

1:00 Slamballs (20/30#)

1:00 Calories Ski Erg 

Quote:

“When I write a goal down – and I truly write them down – it becomes a part of me. That’s a contract that I sign with myself to say, ‘I don’t care what happens – I’m going to stay on this path. I’m going to try and see this through; I’m going to give it my best shot, my best effort.’ – Gail Devers

2024 Adaptive CrossFit Games

 

Headed into the last day of competition at the 2024 Adaptive CrossFit Games Lauren is holding steady in the 2nd spot! 

Photos by Jeff Paul Jr.

9.22.24

 SUNDAY CARDIO

For Time:

800 Meter Run

40 Unbroken Wall-balls

600 Meter Run

30 Unbroken Wall-balls

400 Meter Run 

20 Unbroken Wall-balls

200 Meter Run 

10 Unbroken Wall-balls

 (Ladies 14# to 9ft /Gentlemen 20# to 10 ft)

Quote:

“There is no abiding success without commitment.”- Tony Robbins

9.21.24

 PARTNER SATURDAY 

FREE FRIENDS AND FAMILY

With a Partner For Time Splitting Work:

30 Calorie Row 

then...

3 Rounds of 

24 DB Hang Cleans (2x35/50#)

24 Chest to Bar Pull-ups

30 Cal Row 

then...

3 Rounds of:

24 DB Shoulder to Overhead (2x 35/50#)

24 Toes to Bar

30 Cal Row

then...

3 Rounds 

24 GHD Sit-ups

24 DB Lunge (2x35/50#)

Quote:

“The main thing is to keep the main thing the main thing.” –Stephen Covey

9.20.24

Every 4:00 for 5 sets: 

24/30-Calorie Air Bike – Athletes may use any bike. 

– Rest with the remaining time in the 4:00 window.

Cash out:

Max Accents up/down the Peg Board

(practice static flexed arm hang on the Peg-board in :30 increments if you do not have the ability to climb the peg board yet)

Quote:

Desire is the key to motivation, but it’s the determination and commitment to an unrelenting pursuit of your goal — a commitment to excellence — that will enable you to attain the success you seek.” – Mario Andretti

9.19.24

21-15-9 reps for time of: 

Deadlifts 

Box jumps 

Men: 315 lb., 30-in. box 

Women: 205 lb., 24-in. box

Quote:

“Great works are performed not by strength but by perseverance.” – Samuel Johnson

9.18.24

 

TEST DAY - RECORD RESULTS

1 RM Split Jerk 

CLICK HERE to compare to 1.10.24 - Split Jerk

CLICK HERE to compare to 5.16.24 - Split Jerk

"ANNIE"

50-40-30-20-10 reps of: 

Double Unders 

Sit-ups

CLICK HERE to compare to 1.5.24 - Annie

CLICK HERE to compare to 5.22.24 - Annie 

Quote:

“Individual commitment to a group effort – that is what makes a team work, a company work, a society work, a civilization work.”- Vince Lombardi

9.17.24

                                                                      

TEST DAY - RECORD RESULTS 

 "Nate" 

AMRAP in 20 Minutes: 

2 Ring Muscle Ups 

4 Handstand Push-ups 

8 Kettlebell Swings (53/70#)

CLICK HERE to compare to 1.8.24

CLICK HERE to compare to 5.21.24

Quote:

“You have to decide what your highest priorities are and have the courage — pleasantly, smilingly, nonapologetically — to say ‘no’ to other things. And the way to do that is by having a bigger ‘YES’ burning inside.”- Stephen Covey

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.