12.1.24

CARDIO SUNDAY 

For Time, Working 2:00 On 1:00 Off 

4K C2 Bike 
2K Row
150 Double Unders 
50 Wall Ball Shots 

ADVENT DAY 1
Max Length Dead Hang Hold from Pullup Bar 

Quote: 

“The elevator to success is out of order. You’ll have to use the stairs, one step at a time.” 

—Joe Girard

11.30.24

 PARTNER SATURDAY 
BRING A FRIEND OR FAMILY MEMBER FOR A FREE CLASS

With a Partner, 1 Working at a Time Splitting Reps as Needed: 

40 DB Box Step Overs (1x 35/50#)(20")
60 DB Snatches (35/50#) 
80 Calorie Machine of Choice 
60 DB Clean and Jerk (35/50#)
40 DB Box Step Overs (1x35/50#)(20")

Every 2:00 Perform 4 Synchro Burpees

 Quote: 

“Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence.” 

—Helen Keller

11.29.24

 For Time: 

24/30 Calorie Air Bike

15-12-9 
Strict Handstand Pushups
Chest to Bar Pullups

24/30 Calorie Air Bike

15-12-9
Handstand Pushups
Pullups 

Today's Schedule Friday November 29th 

 9:30 CrossFit Class - with Colette 

 10:30 - 11:30 Masters Weightlifting - with Gordy 

 12:00 CrossFit Class - with Ben 

 2:00-4:00 Open Gym - with Lauren

Quote: 

“Get a good idea and stay with it. Dog it, and work at it until it’s done right.” 

—Walt Disney

11.28.24

We are so thankful for all of you in this community. We hope that you have a blessed thanksgiving with friends, family, and loved ones around you. Enjoy!

Quote: 

“Keep your eyes on the stars, and your feet on the ground.” 

―Theodore Roosevelt

11.27.24

10 K Row  

Join us for our annual 10,000 Meter Row. 

6:00AM Class 
9:00-1:00 Open Gym with Aimee
3:00-6:00 Open Gym with Ben  

Quote: 

“Success is stumbling from failure to failure with no loss of enthusiasm.” 

―Winston Churchill

Advent at Crossfit KOP!

December 1st - December 24th

Advent calendars typically contain small doors that count down the days til Christmas 1-by-1, and reveal a sweet treat each day! Here at CrossFit KOP our Advent calendar counts down the days til Christmas, with a sweet challenge. 

Starting December 1st and going until the 24th there will be a challenge each day written on the Advent Board. Participants of the challenge will receive a raffle ticket. Winners of the challenge will receive 5 tickets! (Depending on the day, the challenge could have 1 overall winner, a male and female winner, an RX and scaled winner etc..)

Grab a friend and complete as many challenges at the gym as you can! Make sure you tell a coach so that you receive your ticket. Winners will be announced the next day. Make sure to write your score on the Advent board!

Raffle Tickets will be placed in one of the following buckets, and winners will be drawn on Christmas Eve following the 12 Days of Christmas Workout!

Buckets to choose from:

-1 hour training session with Coach Aimee

-1 hour training session with Coach Grace 

-1 hour training session with Coach Ben 

-1 hour training session with Coach Mike D

-1 hour training session with Coach Lauren 

-1 hour training session with Coach Colette

-1 hour training session with Coach Gillian 

-1 hour training session with Coach Matt P 

-1 hour training session with Coach Gordy

-1 hour Olympic Lifting session with Coach Jim Rutter

-Jeffrey Paul Jr Productions Photo Shoot

-Ryan Samson Photos Photo Shoot

-Mend Photos with Edwin Photo Shoot

-Wine and Spirits Basket

-Non-Alcoholic Basket

-Seemore Healing Basket 

-Goodr Sunglasses 

-1 Free Month Unlimited at CrossFit KOP

-1 Kids CrossFit Punch Card

11.26.24

For Max Load 

1 Power Clean + 1 Squat Clean + 1 Jerk

Cash Out: 

5 Rounds for Time: 
(10:00 Cap) 
8 Dumbbell Hang Squat Clean Thrusters (2x35/50#) 
12 Toes to Bar

Quote:

“The standard you walk past is the standard you accept.” 

—David Hurley

11.25.24

TEST DAY- RECORD RESULTS

"Filthy 50"

 For Time:
 50 Box jumps
 50 Jumping pull-ups
 50 Kettlebell swings
 50 Walking-lunge steps
 50 Knees-to-elbows
 50 Push presses
 50 Back extensions
 50 Wall-ball shots
 50 Burpees
 50 Double-Unders

(Men: 24-inch box, 53# KB, 45-lb. push press, 20-lb. ball Women: 20-inch box, 35# KB, 33-lb. push press, 14-lb. ball)

CLICK HERE to Compare to 7.17.24 
CLICK HERE to Compare to 3.5.24

 Quote: 

“You can’t be that kid standing at the top of the waterslide, overthinking it. You have to go down the chute.” 

—Tina Fey

11.24.24

 CARDIO SUNDAY 

For Time: 

100 Calorie C2 Bike
100 Walking Lunges 

100 Calorie Ski
50 Pushups 

100 Calorie Row 
25 Ring Chin Ups 

Thanksgiving Schedule: 

Wednesday November 27th 

 6:00 AM Class - with Keith 

9:00 -1:00 10K Row/Open Gym - with Aimee 

3:00 -6:00 10K Row/Open Gym - with Ben 

 Thursday November 28th 

 CLOSED - Happy Thanksgiving 

 Friday November 29th 

 9:30 CrossFit Class - with Colette 

10:30 - 11:30 Masters Weightlifting - with Gordy 

12:00 CrossFit Class - with Ben 

2:00-4:00 Open Gym - with Lauren

Quote:

 “You may have to fight a battle more than once to win it.” 

― Margaret Thatcher

11.23.24

 PARTNER SATURDAY
FREE FRIENDS AND FAMILY!

For Time with a Partner, Complete Performing Rounds "You Go, I Go"

3 Rounds (Each):
15 Sandbag Squats (75/100)
15 Calorie Air Bike 

Into: 
3 Rounds (Each): 
12 Sandbag Clean Over Shoulder (75/100)
12 Burpees Over the Sandbag 

Into: 
3 Rounds (Each):
:30 SB Bear Hug 
9 Burpees over Sandbag 
9 Calorie Air Bike

 Thanksgiving Schedule: 

Wednesday November 27th 

 6:00 AM Class - with Keith 

9:00 -1:00 10K Row/Open Gym - with Aimee 

3:00 -6:00 10K Row/Open Gym - with Ben 

 Thursday November 28th 

 CLOSED - Happy Thanksgiving 

 Friday November 29th 

 9:30 CrossFit Class - with Colette 

10:30 - 11:30 Masters Weightlifting - with Gordy 

12:00 CrossFit Class - with Ben 

2:00-4:00 Open Gym - with Lauren

Quote: 

“If your heart is broken, make art with the pieces.” 

― Shane Koyczan

11.22.24

Push Jerk 

5-5-3-3-1-1 

Cash Out: 
For Time: 
20/25 Calorie Air Bike 
30 Push Jerks (95/135#) *from the floor
20/25 Calorie Air Bike 

Thanksgiving Schedule: 

Wednesday November 27th 

 6:00 AM Class - with Keith 

9:00 -1:00 10K Row/Open Gym - with Aimee 

3:00 -6:00 10K Row/Open Gym - with Ben 

 Thursday November 28th 

 CLOSED - Happy Thanksgiving 

 Friday November 29th 

 9:30 CrossFit Class - with Colette 

10:30 - 11:30 Masters Weightlifting - with Gordy 

12:00 CrossFit Class - with Ben 

2:00-4:00 Open Gym - with Lauren

Quote: 

“The human capacity for burden is like bamboo- far more flexible than you’d ever believe at first glance.” ― Jodi Picoult

11.21.24

For Time: 

24/30 Calorie Ski  
30 GHD Sit-ups 
75 Double Unders

24/30 Calorie Ski 
30 GHD Hip Extensions
75 Double Unders

24/30 Calorie Ski
30 Dumbbell Snatch (35/50#)
75 Double Unders 

Thanksgiving Schedule: 

Wednesday November 27th 

 6:00 AM Class - with Keith 

9:00 -1:00 10K Row/Open Gym - with Aimee 

3:00 -6:00 10K Row/Open Gym - with Ben 

 Thursday November 28th 

 CLOSED - Happy Thanksgiving 

 Friday November 29th 

 9:30 CrossFit Class - with Colette 

10:30 - 11:30 Masters Weightlifting - with Gordy 

12:00 CrossFit Class - with Ben 

2:00-4:00 Open Gym - with Lauren

Quote: 

“‎Hold yourself responsible for a higher standard than anybody else expects of you. Never excuse yourself. Never pity yourself. Be a hard master to yourself-and be lenient to everybody else.” 

― Henry Ward Beecher

11.20.24

AMRAP in 15 Minutes:

3 Bar Muscle Ups

6 Burpees 

9 Thrusters (95/135#)

Quote: 

“The oak fought the wind and was broken, the willow bent when it must and survived.” 

― Robert Jordan, The Fires of Heaven

11.19.24

TEST DAY - RECORD RESULTS

"Christine" 
3 Rounds for Time: 
500 Meter Row 
12 Deadlifts (Bodyweight)
21 Box Jumps (20/24")

CLICK HERE to Compare to 7.10.24

Cash Out: 
3x15 Banded Pull-ups
or
4x6 Strict Pull-ups
or 
5x3 Weighted Pull-ups

Quote: 

“Enthusiasm is common. Endurance is rare.” 

― Angela Duckworth

11.18.24

TEST DAY- RECORD RESULTS

For Load:
Establish a 5RM Overhead Squat 

CLICK HERE to Compare to 7.22.24 

Cash Out:

AMRAP 10:

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

25' Handstand Walk  

Quote: 

“Life doesn’t get easier or more forgiving, we get stronger and more resilient.” 

― Steve Maraboli

11.17.24

 CARDIO SUNDAY 

EMOM 30

1. 100' Farmers Carry (2x53/70) + 8 Burpees
2. 12/16 Calorie Bike 
3. 50 Double Unders
4. 12/16 Calorie Row 
5. Rest 

Quote: 

“Ninety-nine percent of failures come from people who make excuses.” 

― George Washington

11.16.24

PARTNER SATURDAY 
BRING A FRIEND OR FAMILY MEMBER FOR FREE

With A Partner Sharing Work: 

For Time: 

100 Synchro Walking Lunges

50-40-30-20-10
Calorie Air Bike 
Air Squats 

100 Synchro Ab Mat Sit-ups 

50-40-30-20-10 
Calorie Ski 
Burpees 

Quote: 

“Success is stumbling from failure to failure with no loss of enthusiasm.” 

― Winston Churchill

11.15.24

In 20 Minutes: 

2 Squat Snatches
2 Wall Walks
2 Squat Snatches (+5/+10 lbs)
2 Wall Walks 
2 Squat Snatches (+5/+10 lbs) 
2 Wall Walks....

Continue in this sequence, ladies adding 5 pounds and men 10 pounds after each successful set. 

Aim for 7-8 Rounds. 

Score will be heaviest double Squat Snatch and total # of wall walks. 

Squat Snatches do not need to be touch and go, rest as needed between reps. 

Quote: 

“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender. That is strength.” 

― Arnold Schwarzenegger

11.14.24

AMRAP in 15 Minutes:

15 Push Ups
12 Dumbbell Front Squats
9 Dumbbell Hang Clean
6 Dumbbell Shoulder to Overhead
3 Burpees 
(Dumbbells - 2x35/50#)

*Go In Reverse Order Each Round (When finished 3 Burpees, start next round with 3 burpees and go backwards)

Quote:

“Life doesn’t get easier or more forgiving. We get stronger and more resilient.” 

― Steve Maraboli

11.13.24

All for Time: 

 40 Toes to Bar
1600 Meter Run 
40 Pull-ups

rest 2:00 

10 Toes to Bar

400 Meter Run 

10 Pull-ups

Quote: 

“Burdens are for shoulders strong enough to carry them.”

 ― Margaret Mitchell

🎄 Holiday Party & Community Event Announcement! 🎄

Mark your calendars for December 14th, starting at 9 AM, as we come together for an unforgettable holiday celebration at CrossFit King of Prussia!

✨ King & Queen of Prussia Challenge ✨

Ladies and gentlemen, it’s time to throw your name in the hat (literally!) for a chance to be crowned the King, Queen, Prince, and Princess of Prussia! Here’s how it works:

• We’ll randomly pick male and female teams of two from the names entered.

• Teams will face off in a workout and strength component.

• The top male and female competitors will be crowned King and Queen, while the runners-up will earn the titles of Prince and Princess!

🏋️‍♂️ All levels and abilities are welcome! The fun lies in the luck of the draw, and everyone’s encouraged to join, no matter your experience.

🎉 Holiday Brunch & White Elephant Gift Exchange 🎉

After the competition, we’ll gather for a holiday brunch, featuring signature mimosas and good vibes. It will be potluck style, so feel free to bring a dish to share—brunch will be provided as well! Don’t forget to bring a gift for our White Elephant gift exchange!

We hope you can make it to this festive day filled with fitness, food, and fun. Let’s come together and celebrate the season in true CrossFit King of Prussia style!

See you there! 🏆🎁💪

11.12.24

TEST DAY - RECORD RESULTS:
AMRAP 5: 

500 Meter Row 
Max Power Cleans in Remainder of Time 
(105/155#)

Rest 3:00 

then take 12:00 to build to a heavy

3 RM Deadlift

Quote: 

“What does not kill me makes me stronger.” 

— Friedrich Nietzsche

11.11.24

 

"CHAD"

(RX) For time:

 1000 Box Step Ups (35/45# to a 20" box)

 (Intermediate) For time: 

 1000 Box Step Ups (20/30# to a 20" box) 

 (Beginner) For time: 

500 Box Step Ups (your choice 20"/17"/13"11")

     Chad1000X (1000 step ups for time) will honor of Navy SEAL Chad Wilkinson, who died by suicide on Oct. 29, 2018, due to the effects of numerous deployments, several TBIs, blast-wave injuries, and PTSD. Complete this workout to honor Chad’s life and legacy and to raise awareness for suicide prevention. All proceeds go to The Step Up Foundation. The Step Up Foundation raises funds to support programs dedicated to the research and treatment of combat-related injuries while honoring “our veterans and their invisible wounds.” It's not about the time it takes to complete 1000 step ups, or the weight you use or the box height, or the volume of step ups -->> it's about supporting our veterans who have invisible wounds and giving back to our community. Use the link above to register and donate to the Step UP Foundation. CLICK HERE to learn more about the Step UP Foundation. Coaches Notes: Bring a backpack or weight vest to use for this workout on 11/11 and we can fill it with the appropriate weight for you.

11.10.24

CARDIO SUNDAY 

All For Time:

2 Rounds: 
2K Bike
1K Row
800 Meter Run 

2 Rounds: 
1K Bike 
1K Row
400 Meter Run  

Quote: 

"I refuse to allow the excuses in my mind to grow into giants that keep me from living up to my full potential."

 -Shaun King

11.9.24

 FREE FRIENDS AND FAMILY SATURDAY 

With a Partner, 1 Working at a Time, Complete: 
For Time: 

20 Wall Walks 
40 Calorie Row 
40 Deadlifts (155/225#) 
40 Calorie Row 
80 Pull-ups 
40 Calorie Row 

Quote: 

"I've chosen opportunities where I might fail rather than live in the shadow of my own potential." -Reshma Saujani

Thanksgiving Schedule of Classes

 

Wednesday November 27th 

6:00 AM Class - with Keith

9:00 -1:00 10K Row/Open Gym - with Aimee

3:00 -6:00 10K Row/Open Gym - with Ben

Thursday November 28th 

CLOSED - Happy Thanksgiving

Friday November 29th 

9:30 CrossFit Class - with Colette

10:30 - Masters Weightlifting - with Gordy

12:00  CrossFit Class - with Ben

2:00-4:00 Open Gym - with Lauren

11.8.24

 For Load: 

In 20 Minutes, Find a Heavy Complex:
3 Position Hang Power Snatch 
1 High Hang + 1 Mid Thigh + 1 Below the knee

Cash Out: 
500 Meter Ski 

Quote: 

"I like to think of ideas as potential energy. They're really wonderful, but nothing will happen until we risk putting them into action." 

-Mae Jemison 

11.7.24

4 Rounds for time of:

2 Rope Climbs (20') 

25 GHD Situps 

20 Kettlebell Box Step Ups (35/53#) 

30 Kettlebell Swings (35/53#)

Quote: 

"I like to think of ideas as potential energy. They're really wonderful, but nothing will happen until we risk putting them into action." 

-Mae Jemison

11.6.24

For Time: 

20-16-12-8-4
Deficit Handstand Push-ups (1x25/45# Bumper Plates)

10-8-6-4-2
Squat Cleans (135/205#) 

Quote:

 "One isn't necessarily born with courage, but one is born with potential. Without courage, we cannot practice any other virtue with consistency. We can't be kind, true, merciful, generous, or honest."

-Maya Angelou

11.5.24

5 - 3:00 Rounds

50 Double Unders 
16/20 Calorie Air Bike 
Max Burpee Box Jump Overs (20/24") 

Rest 1:00 between rounds

Quote: 

The will to win, the desire to succeed, the urge to reach your full potential... these are the keys that will unlock the door to personal excellence.

- Confucius 

11.4.24

TEST DAY - RECORD RESULTS

5RM Push Press 

To Compare to 7.16.24 CLICK HERE
To Compare to 3.6.24 CLICK HERE 

Cash Out: 
AMRAP in 10 minutes: 
3 Bar Muscle Ups
20 Dumbbell Push Press (35/50#)

Quote: 

"Leadership is unlocking people's potential to become better."

- Bill Bradley

KOP Strong Month 1

 

Month 1 is Completed! It is always impressive to see all of the work that our athletes put in every day, trying to be the best version of themselves. Shout out to all of the athletes that chose to complete some or all of these 10 throughout the last 5 weeks.

Erini: 7

Seth: 2

Larissa: 6

Alex B: 1 

Em G: 1

Shannon: 10

Pam: 10 

Ben: 8

Julia: 3

Freaky: 9

Jeff: 8

Tucker: 9

Brennan: 8
Gordy: 1 

Grace: 8

Danielle C: 4

Aimee: 2 

Miguel: 1 

Heather: 2

Sarah: 1 

Gillian: 4

Adrian: 1

Danielle G: 2

Rakshit: 2

Steph: 1

Edwin: 1

Jamie: 1 

11.3.24

 CARDIO SUNDAY 

AMRAP in 5 minutes:

24/30 Calorie Row

24 Wall Balls (14/20 to 9/10ft)

Max Calorie C2 Bike or Air Bike

Rest 2:00

AMRAP in 5 minutes:
24/30 Calorie Row

24/30 Calorie C2 Bike or Air Bike

Max Wall Balls (14/20 to 9/10ft)

Rest 2:00

AMRAP in 5 minutes:

24 Wall Balls (14/20 to 9/10ft)

24/30 Calorie C2 Bike or Air Bike

Max Calorie Row 

Quote:

 “Exercise is king; nutrition is queen. Put them together and you’ve got a kingdom.” 

– Jack LaLanne

11.2.24

 PARTNER SATURDAY!
BRING A FRIEND OR FAMILY MEMBER FOR FREE

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

50-40-30-20-10 
Kettlebell Sumo Deadlift High Pull 
Kettlebell Goblet Squats 
Burpees
(53/70#) 

*Every 2:00 Stop and perform 8 Synchro Pushups*

Quote: 

“Every time you eat or drink, you are either feeding disease or fighting it.”

 – Heather Morgan