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