10.12.2024

10.13.24

 CARDIO SUNDAY

EMOM FOR 15 MINUTES:

Minute 1:15 Calorie Air Bike + 1 Burpee
Minute 2: 14 Calorie Air Bike + 2 Burpees 
Minute 3: 13 Calorie Air Bike + 3 Burpees
................. etc..................

Minute 15: 1 Calorie Air Bike + 15 Burpees

*If you fail on the minute, continue completing the workout for time*


Quote:
“If you don't like something, change it. If you can't change it, change your attitude.” 
-Maya Angelou

10.11.2024

10.12.24

 PARTNER SATURDAY
MEMBERS CAN BRING A FRIEND OF FAMILY MEMBER FOR FREE

With a Partner, 1 Partner Working at a Time:
For Time, Partitioned Anyway:

250 Calorie Machine
100 Bench Press (95/135#)

Every 2:00 Stop and Complete 12 Synchro Ab-Mat Sit Ups

Quote: 
“To improve is to change; to be perfect is to change often.”
 -Winston Churchill

10.10.2024

10.11.24

AMRAP in 18 Minutes:

20 Wall Balls (14/20# to 9/10")
40 Double Unders
20 Box Jumps (20/24")
40 Double Unders
20 Chest to Bar Pullups

Quote:
'Play to your strengths. If you aren’t great at something, do more of what you’re great at.' 
-Jason Lemkin

10.09.2024

10.10.24

From 0:00-8:00
EMOM 
1 Snatch Pull + 1 Power Snatch (105/155#)

Rest 2:00

From 10:00-18:00 
Work to a Heavy Power Snatch 

Cash Out:
With a Partner, You Go I Go:
8x 200 Meter Runs 

Quote: 
'Everyone thinks of changing the world, but no one thinks of changing himself.' 
-Leo Tolstoy

Welcome Abby and "SeeMore Health and Healing"




CFKOPers: You may have seen some updates to the Lobby Store and Front room, we so are excited to welcome Abby Shipley to the gym. Abby is a certified holistic health coach, certified holistic nutrition therapy practitioner, and certified advanced muscle testing practitioner and she will be renting the space and running the store. 

Her practice revolves around functional nutrition. She helps clients find the root cause of any symptom that they may be experiencing and give them the tools for their body to start to heal. Her gym hours and schedule will be posted soon! (contact - seemorehealing@gmail.com)

From Abby:
"I love every aspect of health and looking at the body as a whole but food and exercise are my favorite. I am so excited to be at CrossFit King of Prussia where my favorite things are combined in one place. I like to choose food and drink items that will support CrossFit Athlete’s bodies. Electrolytes have balanced minerals to support an athlete after a good workout, some have added amino acids for muscle repair. Fit Aid has B-vitamins to support energy levels, the Promix bars are like a healthy rice crispy, and every one needs more protein so grass-fed beef sticks will always be there. Added items such as the deodorants and soaps are all nontoxic, and a great alternative to most brands. Body health items, such as the molecular hydrogen (you may have heard of with Gary Breka) enhance your water to help repair your cells and combat any stress or oxidation your body is fighting. Maggie and I will be around the gym and would love any suggestions of items you would love to have on hand to grab at the gym."


Direct all store Venmo purchases to the SeeMore Healing Venmo code. 
T-shirts and drop ins will remain on the AimeeCFKOP Venmo code. 

10.08.2024

10.9.24

For Time: 

100 Meter Farmer Carry 
10 Wall Walks
100 Meter Farmer Carry
60 Calorie Row
100 Meter Farmer Carry
20 Strict Handstand Push-ups

Farmers Carry weight - (2x53/70# Kettlebells)

Quote:
'Every day the clock resets. Your wins don't matter. Your failures don't matter. Don't stress on what was, fight for what could be.' 
-Sean Higgins

10.07.2024

10.8.24

All for Time: 

14-12-10-8-6-4
Strict Pull-ups

Between Each Set:
10/12 Calorie Air Bike
12 Dumbbell Snatch (35/50#)
12 Burpees Over Dumbbell

Coaches notes: If strict pull-ups are easy challenge yourself with strict C2B or Weighted Pull-ups

Quote:
The greatest discovery of all time is that a person can change his future by merely changing his attitude' 
-Oprah Winfrey

10.06.2024

10.7.24

TEST DAY - RECORD RESULTS

For Load:
1 Squat Clean + 1 Front Squat + 1 Jerk

CLICK HERE to compare to 2.7.24
CLICK HERE to compare to 6.13.24

Cash out: 

AMRAP in 12 Minutes:
For Time with a Partner 'You go, I go movement rotations'
15 GHD Sit-ups
15 Push Jerks (75/115#)

Quote:
'The measure of intelligence is the ability to change'
 -Albert Einstein


10.05.2024

10.6.24

CARDIO SUNDAY

8 Rounds with a Partner:
400 Meter Run 
Max Calorie Row
*One partner runs while the other rows for max calories. Athletes switch when the runner returns. Each partner will run and row four times*

Quote: 
“You have two hands: One to help yourself, the second to help others.” – Audrey Hepburn

10.04.2024

10.5.24

PARTNER SATURDAY - BRING A FRIEND FOR FREE

AMRAP in 22 Minutes:
20 Calories Ski 
30 Toes to Bar 
40 Calories Row
50 Dumbbell Thrusters (35/50#)

Quote: 
“Small acts, when multiplied by millions of people, can transform the world.” – Howard Zinn

10.03.2024

10.4.24

AMRAP in 5 Minutes:
10 Pistols
10 Box Jumps (20/24")

Rest 1:00

AMRAP in 6 Minutes:
10 Devils Press (25/35#)
10 Dumbbell Step-ups (25/35#)

Rest 1:00

AMRAP in 7 Minutes:
10 Kettlebell Swings (53/70#)
10 Calories Air Bike 

Quote:
 “The more we give away, the more is given to us.” – Wayne W Dyer

10.02.2024

10.3.24

EMOM for 25 Minutes:
Minute 1: 10 Deadlifts (155/225#)
Minute 2: 2 Rope Climbs 15 ft
Minute 3: 40 Double Unders
Minute 4: 10 Burpees
Minute 5: Rest

Quote: 
“There are many wonderful things that will never be done if you don’t do them.” – Charles Gill

10.01.2024

10.2.24

Overhead Squat 
3-3-3-3-3

TEST DAY - CASH OUT
For time:
2000 Meters on the C2 Bike

CLICK HERE to compare to 2.7.24
CLICK HERE to compare to 6.13.24

Quote: 
“Everybody can be great because everybody can serve.” – Martin Luther King, Jr.