1.1.25

Happy New Year!!!

CrossFit KOP will be CLOSED today for New Years Day

12.31.24

AMRAP in 8 Minutes: 

2 Wall Walks 

2 Deadlifts (205/315 lb)

Rest 2:00

AMRAP in 8 Minutes: 

2 Rope Climbs 

10 Sandbag Cleans (G2OS) (100/150#)

 

Community Notes: 

Today's Classes 

6:00 AM - with Coach Colette 

9:30 AM with Coach Colette

12:00 PM with Coach Aimee

1:00 PM Masters with Coach Aimee

2-4 OPEN GYM with Coach Lauren 

Quote: 

"There are far better things ahead than any we leave behind." — C.S. Lewis

12.30.24

AMRAP in 20 Minutes:

30 Calories Air Bike

30 Toes-to-bars 

30 Overhead Squats (75/115 lb) 

Community Notes:

We will offer all regular classes today!

 

Quote: 

"In the end, we only regret the chances we didn't take." — Lewis Carroll

12.29.24

 CARDIO SUNDAY 

"Upbeat" 

900/1,000 Meter Row 
150 Double Unders 
1 Mile Run 
150 Double Unders
900/1,000 Meter Row 

Quote: 

Loyalty and devotion lead to bravery. Bravery leads to the spirit of self-sacrifice. The spirit of self-sacrifice creates trust in the power of love. 

-Morihei Ueshiba

Welcome Chloe D

 

Welcome to Our New Coach, Chloe Darley! We’re thrilled to announce the newest addition to the CrossFit King of Prussia coaching team, Chloe Darley! 

Chloe’s CrossFit journey began just three years ago when she joined the teens program at a local gym in her hometown of Illinois during her senior year of high school. From the moment she stepped into the gym, Chloe knew she wanted to dive deeper into the world of CrossFit. 

In October 2022, she earned her CrossFit Level 1 Certification and hasn’t looked back. Her passion for continuous learning led her to complete the Level 2 course in February 2024, where she met Coach Aimee and began working on her coaching development. 

What stands out most about Chloe is her love for the CrossFit methodology and her enthusiasm for sharing it with others. She is inspired by how CrossFit transforms lives and is eager to make an impact here at CFKOP. 

We’re excited to see Chloe grow with us and bring her energy, knowledge, and passion to the CFKOP community. Please join us in giving her a warm welcome when she arrives this week!

2025 Test Days/ Programming

 

As we move away from 2024 into 2025, there are so many bright spots on the horizon! I wanted to thank everyone for their continual support of CrossFit King of Prussia, consistency and dedication to our programming

We always continue to evolve our programming to get the best results out of our athletes at CrossFit King of Prussia. We want our athletes to be good at CrossFit and the ten general physical skills so that they have a general physical preparedness that enables them to do well at any sport or task life throws their way now, and long into the future. Our program is based on measurable, observable repeatable data (loads, times, distance, reps) which in turn allows us to assess everyone's current level of fitness and put forth a program that continually challenges them and allows for the best possible human performance no matter what your relative intensity is. 

With the goal of bringing more to the class hour while maintaining our constant pursuit of solid form and technique for all athletes, our programming will incorporate the following:

1. 12 TEST DAYS/benchmark workouts, 9 STRENGTH lifts, 13 gymnastic SKILLS and 3 MONOSTRUCTURAL skill tests and 3 mini SKILL TEST challenges programmed on a rotating 3 month cycle. 

2. We will continue with our trimester based system when consistently retesting of benchmarks. 

3. We will continue to incorporate strength and metcons into our one hour 1-2x per week as well as consistent gymnastic skill work 2-3 x a week. 

If a testing progress is not a part of your programming, there is no way to evaluate the success or failure of your programming.

A similar plan has been a successful testing process for the last nine years at CrossFit KoP and will continuously help us evaluate our progress over the next year. Together, the workouts will test an athlete’s capacity in all the CrossFit time domains (short, moderate, long), the movements (Weightlifting, Gymnastics and Mono-structural elements), and the ten general physical skills.

We will use these workouts on a continuous basis to help us evaluate whether our programming is developing athletes in all areas, not just one or two, and to keep athletes focused on their continuous improvement and consistency at the gym. The goal of our program is one workout a day with high intensity, exposure to all the elements including weakness will develop a high work capacity. Rest and recovery 1 to 2 days a week will allow our athletes to come back with intensity and reduce the risk of injury and burnout. 

Please note, these will NOT be the only workouts and lifts you will see programmed throughout the year but prove as our testing ground.

To take full advantage of the upcoming year it will be imperative that you log your workouts and check in on the blog to see your results and "compare to" times and loads.

12.28.24

 Partner Saturday 
Bring a Friend of Family Member for Free 

For Time with a Partner, Splitting Work as Needed: 
6k Meter C2 
Or 
3K Meter Row 
Or 
2,400 Meter Run 

Every 4:00: Stop and Complete
30 Synchro Air Squats 
30 Dumbbell Deadlifts (2x35/50#)
*Partners will perform synchro air squats together but split the deadlifts up. 

COMMUNITY NOTES:

CROSSFIT KIDS Holiday Extravaganza at 10:15 AM! 

Ages 6-12 welcome!

Quote: 

For me, a hearty 'belly laugh' is one of the beautiful sounds in the world. 

- Bennett Cerf

12.27.24

TEST DAY- RECORD RESULTS

1 RM Snatch

CLICK HERE to Compare to 5.30.24 

Cash Out:
AMRAP in 6:00 
2-4-6-8-10...etc
Hang Power Snatch (65/95#)
Burpees Over the Bar 

Community Notes:

Today we will offer all of our normal classes except there will be NO 5:30 PM.

Quote: 

The secret of genius is to carry the spirit of the child into old age, which means never losing your enthusiasm.

- Aldous Huxley

12.26.24

For Time, With a Partner: 

2,000 Meter Row 
100 Wall Balls (20/30# to 9/10') 
1,000 Meter Row 
75 KB Swings (53/70#)
500 Meter Row 
50 DB Push Press (2x35/50#) 

Community Notes:

Join Aimee at 10 AM for a fun partner workout, Ben will be hosting OPEN gym from 2-4 PM

Quote: 

Where the spirit does not work with the hand, there is no art. 

-Leonardo da Vinci 

12.25.24

 

CLOSED for the Holiday.

Wishing you all a Merry Christmas and the most wonderful time with your loved ones around you!

12.24.24

Workout Heats will start at 9:00,10:00. and 11:00!! 

12 Days of Christmas--CrossFit Style 

1 Deadlift (185/275) 

 2 Handstand Push-ups 

 3 Box Jumps (20"/24") 

 4 Push-ups 

 5 Med Ball Cleans (14/20) 

 6 Burpees 

 7 Toes to Bar 

 8 Clean and Jerks (75/115)

 9 Sumo Deadlift High Pulls (75/115) 

 10 Wall Balls (14/20) to (9ft/10ft) 

 11 Thrusters (75/115) 

 12 Power Snatches (75/115) 

 

OR

 

RX + version... 

1 Deadlift (185/275) 

 2 Handstand Push-ups 

 3 Chest to Bar Pull-ups 

4 Push-ups

 5 Squat cleans (75/115) 

6 Burpee box jump over 

7 Toes to Bar 

 8 Clean and Jerks (75/115)

 9 Sumo Deadlift High Pulls (75/115) 

 10 Two-fer -Wall Balls (14/20) to (9ft/10ft) 

 11 Thrusters (75/115) 

 12 Power Snatches (75/115) 

ADVENT DAY 24: 
Wear your 'Ugliest Christmas Sweater' or most festive gear! 

 Just sing the 12 days of Christmas to yourself and follow the exercises...You will complete 1 Deadlift...then 2 Handstand Push-ups; 1 Deadlfit...then 3 Box Jumps; 2 Handstand Push-ups; 1 Deadlfit...and so on 4,3,2,1...5,4,3,2,1....etc, until you get from 12-1 you will be finished with the workout. This is a chipper, so be ready. We will scale to level and ability. You can work in teams of 2 if you want!

Quote: 

"If there is love in your heart and your mind, you will feel Christmas all the time." 

—Faith Hill

12.23.24

For time:

100 Double Unders

15 Push Jerks 

25 Hang Power Cleans

50 Front Squats

25 Hang Power Cleans

15 Push Jerks

100 Double Unders

(Ladies 95#/ Gentlemen 135#)

ADVENT Day 23: 

1 Max Set of Strict Pullups  

(or Banded Pullups or Ring Rows) 

Community Notes:

12 Days of Christmas Heats will take place tomorrow at 9:00/10:00/11:00 AM, wear your ugliest Christmas sweater or most festive outfit!

Quote: 

"Christmas gives us an opportunity to pause and reflect on the important things around us." 

—David Cameron

12.22.24

CARDIO SUNDAY 
(Class will be held at the Lyons Den 555 W. Beidler Rd. King of Prussia PA) 

Complete 8 Rounds of: 

500 Meter Row or Run
Rest 1:1 

Score will be the slowest Round.

ADVENT DAY 22: 
M/F Winner- Fastest 500 Meter Row or Run

Quote: 

“You dream. You plan. You reach. There will be obstacles. There will be doubters. There will be mistakes. But with hard work, with belief, with confidence and trust in yourself and those around you, there are no limits.” —Michael Phelps

12.21.24

PARTNER SATURDAY
(Class will be held at the Lyons Den- 555 W Beidler Rd. King of Prussia PA)

For Time with a Partner Splitting Work Evenly: 

"Zachary Tellier" 

10 Burpees

10 Burpees 
25 Push Ups 

10 Burpees 

25 Push Ups 

50 Lunges

10 Burpees 

25 Push Ups 

50 Lunges 

100 Sit Ups

10 Burpees

25 Push Ups 

50 Lunges

100 Sit Ups 

150 Air Squats 

ADVENT DAY 21: 
Winning Pair: Max Partner Over-Unders in 2:00

Quote: 

“If something stands between you and your success, move it.” —Dwayne “The Rock” Johnson

Holiday Schedule Reminders

Saturday Dec 21 + Sunday Dec 22 - 9 AM Classes at the Lyons Den - 555 w Beidler Rd, KoP

Tuesday Dec 24th - Xmas Eve - 9 AM - 12 PM - 12 Days of Xmas WOD - 3 Heats 9/10/11 AM

Wednesday Dec 25 - CLOSED - Merry Christmas 

Thursday Dec 26th - 10:00 AM WOD with Aimee, 2:00-4:00 OPEN GYM - Ben

Friday Dec 27th - Normal classes - NO 5:30 PM

Saturday Dec 28th - Normal classes + 10:15 CrossFit Kids Holiday Extravaganza  and... Coaches Appreciation WOD 11:30- 12:30 

Sunday Dec 29th and Monday Dec 30th - Regular Classes 

Tuesday Dec 31st - 6 AM - with Coach Colette , 9:30 with Coach Colette, 12:00 with Coach Aimee, 1:00 Masters, 2-4 OPEN GYM with Lauren

Wednesday Jan 1st - CLOSED

12.20.24

TEST DAY - RECORD RESULTS

CrossFit Total 

 1 RM Back Squat

 1 RM Shoulder Press 

1 RM Deadlift 

 

Scaling: 

Newer athletes should treat today as an opportunity to practice and get comfortable with heavy lifts. Intermediate athletes should attempt max effort lifts for each movement. Beginner Option: Back squat 3-3-1-1 reps Shoulder press 3-3-1-1 reps Deadlift 3-3-1-1 reps 

 CLICK HERE to read more about the CrossFit total

CLICK HERE to Compare to 8.19.24 

ADVENT DAY 20

Take 40% of your Bodyweight and complete Max Strict Presses at that Weight 

Quote: 

“Today I will do what others won’t, so tomorrow I can accomplish what others can’t.” —Jerry Rice

12.19.24

All For Time: 

2 Rounds of: 

21 Toes to Bar 
21 Wall Balls 

2 Rounds of:
15 Chest to Bar Pullups 
12/15 Calorie Ski 

2 Rounds of:
9 Toes to Bar 
9 Chest to Bar 
9 Wall Balls 

9 Calorie Ski 

Advent Day 19:
Gymnastics Skill Practice. Take some time to work on a skill goal of your choice 

REMINDER: 
Classes this weekend will be held at the Lyon's Den 12/21 and 12/22

555 W. Beidler Road, King of Prussia PA 

Quote: 

“You’ve survived 100 percent of your worst days.” —Robin Arzón

12.18.24

TEST DAY-RECORD RESULTS

"Grace" 

For Time: 

30 Clean and Jerks 
(95/135#) 

Or... "Heavy Grace"
(125/185#) 

CLICK HERE to Compare to 8.13.24

Cash Out: 

Death By Air Bike Calories

At Minute 1 Complete 1 Calorie. Add 1 Calorie Each Minute until the calories cannot be completed inside of the minute. 

Advent Day 18: 
M/F/Masters Winner: Longest Broad Jump 

Quote: 

“You just can’t beat the person who never gives up.” —Babe Ruth

12.17.24

6 Rounds for Time: 

12/15 Calorie Row

12 Burpees

24 Air Squats 

100' Farmers Carry (2x53/70#)

Advent Day 17: 

Max 1 Hand Plate Flips (Bumper Plate 10/15/25/35/45#)

Quote: 

“Some people want it to happen, some wish it would happen, others make it happen.” —Michael Jordan

12.16.24

AMRAP in 12 Minutes:

 4 Strict Handstand Pushups 

8 Power Snatches (65/95#) 
12 Box Jump Overs (24/30#) 

Rest 3:00 

Take 10 Minutes to Work up to a Heavy Power Snatch 

Advent Day 16:
M/F/Masters Winner: Max Line Facing Burpees in :60 

REMINDER:
Classes will be held at Lyons Den this weekend 12/21 and 12/22!!

555 W. Beidler Rd. King of Prussia PA. 

Quote: 

“A goal is a wish. A standard holds you accountable." —Tunde Oyeneyin

12.15.24

 CARDIO SUNDAY 

Every 4:00 x 6 Sets

20/25 Calorie Row 
10 Burpee Box Jump Overs (20/24")

Advent Day 15: 
Max Length Wall Sit Hold
(Squat should be at Parallel) 

Quote: 

“The optimist sees the donut, the pessimist sees the hole.”

 ― Oscar Wilde

12.14.24

Advent Day 14:
Come to Festivus and get a ticket!

Quote: 

“Chaos is merely order waiting to be deciphered.”

 ― José Saramago

12.13.24

For Load 

High Hang Squat Snatch 
3-3-3-3-3-3-3-3

Complete each Set, Without Dropping the bar.

Cash Out: 
For Time: 
30 Overhead Squats (85/115#)
30 Toes to Bar 

Advent Day 13:
With a Partner M/F 
4:00 Ski Calories 
Use 1 Ski Erg 

Quote: 

“Reject your sense of injury and the injury itself disappears.” 

― Marcus Aurelius

12.12.24

 10 Rounds for Time: 

20 Crossover Single Unders 
10 Front Rack KB Box Step Ups (20")(2x35/53) 
8/10 Calorie Row 

Advent Day 12: 
Max Length Paralette L-Sit 

Quote: 

“Life is 10 percent what you make it and 90 percent how you take it.” 

― Irving Berlin

12.11.24

For Time: 

1 Round of: 
10 Bar Muscle Ups 
10 Deadlifts (205/315#)
16/20 Calorie Air Bike 

2 Rounds of: 
5 Bar Muscle Ups 
5 Deadlifts (205/315#) 
8/10 Calorie Air Bike

5 Rounds of 
2 Bar Muscle Ups 
2 Deadlifts (205/315#)
3/4 Calorie Air Bike  

Advent Day 11:
Max Height Box Jump 
M/F/Masters Winner

Quote: 

“There are things known and there are things unknown, and in between are the doors of perception.” ― Aldous Huxley

12.10.24

 EMOM for 10 Minutes:

1 Thruster
(Start at a weight that will allow you to add 5-10 Pounds per Minute)

Rest 3:00 

Perform 1 Set of Thrusters at 60% of highest thruster weight for repetitions.

Cash out:

AMRAP in 7 Minutes

12 Thrusters (33/45#)

6 Burpees

Advent Day 10: 

Max Set of Thrusters at 60%
M/F/Masters Winner

Quote: 

“Because one believes in oneself, one doesn't try to convince others. Because one is content with oneself, one doesn't need others' approval. Because one accepts oneself, the whole world accepts him or her.” ― Lao Tzu

12.9.24

 TEST DAY- RECORD RESULTS

"Lynne" 

As Many repetitions as possible in 5 rounds of: 

Max Bench Press (body weight)

Max Pull-ups 

Perform as many reps as possible (AMRAP) unbroken of Bench Press and Pull-ups. 

Continue in this manner for 5 rounds, do not rest between bench press and Pull-ups. 

You may rest as needed between rounds. 

CLICK HERE to compare to 4.30.24

Advent Day 9
RX:

200 Double Unders for Time 

Scaled:
400 Single Unders for Time

Quote:

“Everything that irritates us about others can lead us to an understanding of ourselves.”

 ― C.G. Jung

CrossFit Level 1 - April 26/27th

 

We are hosting a CrossFit Level 1 Certificate Course on April 26th - 27th, 2025 in Bridgeport, PA! 

Sign up at CrossFit 

On Twitter: @crossfit @crossfitcourses #crossfit #crossfittraining #crossfitcourses 

 On Instagram: @crossfittraining #crossfit #crossfittraining #crossfitcourses 

 On Facebook: CrossFit Training

CLICK HERE to sign up today

12.8.24

 CARDIO SUNDAY 

On a 36 Minutes Running Clock, For Total Calories:
3:00 Air Bike
3:00 Row
3:00 Ski 

ADVENT DAY 8:
60 Goblet Squats for Time
(35/53# KB)

 Quote: 

 “Optimism is a happiness magnet. If you stay positive, good things and good people will be drawn to you.” 

—Mary Lou Retton

12.7.24

 FREE FRIENDS AND FAMILY SATURDAY 

With a Partner, 1 Working at A Time and Splitting Work as Needed:

AMRAP in 20 Minutes:
20 Pullups
40 Air Squats
20 Toes to Bar 
40 Russian KBS (35/50#)
20 Pushups

ADVENT DAY 7: 
Max Plank Hold (High or Low) 

Quote: 

“Continuous effort—not strength or intelligence—is the key to unlocking our potential.” 

—Liane Cordes

12.6.24

EMOM for 12 Minutes: 
1. 25' OH Walking Lunge Right Arm (1x35/50#) 
2. 15 Box Jump Overs (20/24") 
3. 25' OH Walking Lunge Left Arm (1x35/50#)
4. 10R/10L Single Arm Push Presses (1x35/50#)

At 12:00 
Complete 2 Full Rounds for Time 

ADVENT DAY 6:
With A Partner (MM/FF) 
RX and Scaled Winners
For Time:
100 GHD (RX)
150 Ab Mat Sit Ups (Sc)

*Can use 2 Ab Mats or 2 GHD's. 1 Person works at a time

Quote: 

“It’s at the borders of pain and suffering that the men are separated from the boys.” 

—Emil Zatopek

12.5.24

TEST DAY - RECORD RESULTS
"Holleyman" 

30 Rounds For Time: 
5 Wall Balls (14/20# to 9/10') 
3 Handstand Pushups 
1 Power Clean (155/225#)

CLICK HERE to Compare to 8.5.24
CLICK HERE to Compare to 3.20.24

ADVENT DAY 5: 
M/F Winner 
Max Distance Slam Ball Throw (20/30#)
*Throw any way you would like 

\Quote:

“Somebody gives you an opportunity, say yes to it. So what if you fail? you won’t know if you fail or succeed unless you try.” 

—Ann Meyers

Holiday Schedule

Saturday Dec 21 + Sunday Dec 22 - 9 AM Classes at the Lyons Den - 555 w Beidler Rd, KoP

Tuesday Dec 24th - Xmas Eve - 9 AM - 12 PM - 12 Days of Xmas WOD - 3 Heats 9/10/11 AM

Wednesday Dec 25 - CLOSED - Merry Christmas 

Thursday Dec 26th - 10:00 AM WOD with Aimee, 2:00-4:00 OPEN GYM - Ben

Friday Dec 27th - Normal classes - NO 5:30 PM

Saturday Dec 28th - Normal classes + 10:15 CrossFit Kids Holiday Extravaganza  and... Coaches Appreciation WOD 11:30- 12:30 

Sunday Dec 29th and Monday Dec 30th - Regular Classes 

Tuesday Dec 31st - 6 AM - with Coach Colette , 9:30 with Coach Colette, 12:00 with Coach Aimee, 1:00 Masters, 2-4 OPEN GYM with Lauren

Wednesday Jan 1st - CLOSED

12.4.24

 AMRAP in 15 Minutes:

3 Ring Muscle Ups
3 Ring Dips 
12 DB Snatch (50/70)
48 Double Unders 

ADVENT DAY 4
RX and Masters Winner

Max Distance Farmers Carry in Full 25' Lengths (2x50/70 DBs)(Masters: 2x 20/40 DBs)

Quote: 

 “The five S’s of sports training are: stamina, speed, strength, skill, and spirit; but the greatest of these is spirit.” 

—Ken Doherty

Holiday 2024

Our Festivus - The CFKOP Holiday Party Awaits with some new twists!

Celebrate the season with us at CrossFit King of Prussia for a morning packed with fitness, food, and festive fun! 

When: December 14 

Kickoff: 9 AM with a community workout!   

Partners will be randomly selected, adding an exciting twist—who will your partner be???

Together, you’ll compete for the titles of King & Queen of Prussia, with the runners-up crowned Prince & Princess! 

Brunch will follow the workout: We will refuel after the workout with a festive holiday brunch featuring signature mimosas and potluck-style brunch dishes. If you would like to contribute to the Brunch check in with the sign up on the community page or see Aimee or Erini. 

White Elephant Gift Exchange: Bring a gift under $20—make it creative and quirky for added laughs! 

Stick around for our Festivus traditions:  

Airing of Grievances 

This is a great chance to connect with the community, celebrate the season, and enjoy some holiday surprises. 

 Don’t miss it—mark your calendars and let’s make memories together! 

#HolidayParty #CrossFitCommunity #LuckOfTheDraw #Festivus #KingandQueen #CFKOP

CrossFit Kids Winter Dates

Winter Fun with CrossFit Kids!  

Looking for a way to keep your kids active and engaged this winter? 

Our CrossFit Kids classes are the perfect solution!

Kids will build strength, boost confidence, and improve awareness—all while having a blast! 

 Every Saturday at 10:15 AM 

Drop-ins: $20 per session - With Coach Megs  

Give your kids the gift of fitness and fun this season. 

Let’s inspire the next generation of movers, shakers, and game-changers!

CrossFit King of Prussia - 200 DeKalb St , Bridgeport Pa 

Dates: 12/7 12/28 - CFKIDS Holiday Special 1/4 1/11 1/18 2/1 2/8 2/15 2/22

12.3.24

For Time: 

21-15-9 
Front Squats (95/125/155)(135/185/225)
Row Calories 
Burpees Over Rower 

*Front Squats taken from Rack. Increase weight for sets of 15 and 9.
Ex: 21 @135 15@185 9@225

@18:00 
Take 10 Minutes to Establish a Heavy Front Squat 

ADVENT DAY 3
M/F/Masters Winner
Heavy Front Squat- Percentage of Body Weight

Quote:

 “The only way to prove that you’re a good sport is to lose.” 

—Ernie Banks 

12.2.24

 

Complete 3 AMRAPs, Rest 2:00 Between Each

AMRAP 4:
3 Wall Walks
8/10 Calorie Air Bike

AMRAP 4:
1 Legless Rope Climb (15') 
8/10 Calorie Air Bike 

AMRAP 4: 

3 Wall Walks 
1 Legless Rope Climb (15')

ADVENT DAY 2:
RX and Scaled Winner
Rx: Max Time Free Standing Handstand Hold
Scaled: Max Time Handstand Hold Against Wall

Quote: 

“The only one who can tell you ‘you can’t win’ is you and you don’t have to listen.”

—Jessica Ennis-Hill