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

11.1.24

TEST DAY - RECORD RESULTS

 

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46. 

"The Seven"

 Seven rounds for time of:

7 Handstand push-ups

7 Thrusters (95/135#)

7 Knees to elbows

7 Deadlifts (165/245#)

7 Burpees

7 Kettlebell swings (53/70#)

7 Pull-ups

To Compare to 6.27.24 CLICK HERE 
To Compare to 2.6.24 CLICK HERE

Quote: 

“The best and most efficient pharmacy is within your own system.” 

– Robert C. Peale

10.31.24

 For Time:

30 Calorie Ski

30 DB Bench

60 Double Unders

30 Calorie Ski

25 DB Bench

60 Double Unders

30 Calorie Ski

20 DB Bench

60 Double Unders

(2 Dumbbells x 35/50#) 

Quote: 

“Our bodies are our gardens; our wills are our gardeners.”

 – William Shakespeare

10.30.24

Clean and Jerk 

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

Cash Out:

With a Partner:
100 Calorie Air Bike
*Partner #1 holds plank while partner #2 bikes*

Quote:

 “What most people don’t realize is that food is not just calories; it’s information. It actually contains messages that connect to every cell in the body.” 

– Dr. Mark Hyman

10.29.24

AMRAP in 20 Minutes:

400 Meter Run 
50' DB Front Rack Walking Lunge (2x 35/50#)
25 DB Snatches (35/50#) 

Quote: 

“The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.” 

– Ann Wigmore

10.28.24

Complete all for time:

1 Round of:

24 Chest to Bar Pull-ups

24 GHD Sit-ups

24 Calorie Row 

2 Rounds of:

16 Chest to Bar Pull-ups

16 GHD Sit-ups
16 Calorie Row

3 Rounds of:

8 Chest to Bar Pull-ups

8 GHD Sit-ups
8 Calorie Row 

Quote:

“Let food be your medicine and medicine be your food.” 

– Hippocrates

10.27.24

CARDIO SUNDAY 

EMOM for 40 Minutes:

Min 1: 10/12 Calorie Air Bike
Min 2: 12 DB Box Step Ups (2x35/50 to 20/24") 
Min 3: 4 Wall Walks 
Min 4:. 15 Burpees 
Min 5: Rest

Quote:
"The three-pound organ in your skull - with its pink consistency of Jell-o - is an alien kind of computational material. It is composed of miniaturized, self-configuring parts, and it vastly outstrips anything we've dreamt of building."
-David Eagleman

10.26.24

WOLVERINE

 (the CrossFit KOP House workout!)

 6 Rounds for time of:
 10 Clean and Jerks 135#/95#
 20 Pull-ups
 100 Sit-ups
 1 Lyons Loop Run (approx 600M)

 or the... THE WOLVERINE CUB:
 4 Rounds for time of:
 10 Clean and Jerks 95#/65#
 20 Pull-ups
 50 Sit-ups
 400M Run

 
or... GRAB A PARTNER - BRING A FRIEND FOR FREE 
and complete the work together!
 

Community Notes:
Join us TODAY for our Annual Halloween house workout, the WOLVERINE at 9 AM! Take on our "House WOD" Wolverine, Partner Wolverine or the Wolverine Club. Wear your costume to the WOD!

 Quote:
"I pray to be like the ocean, with soft currents, maybe waves at times. More and more, I want the consistency rather than the highs and the lows."

-Drew Barrymore

CHAD 1000X

 

CLICK HERE to register for CHAD 

Join us on November 11th in all Classes for CHAD 1000X

"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. 

10.25.24

3 Rounds 

500 Meter Row 
Rest :60
400 Meter Row
Rest: 45 
300 Meter Row
Rest :30
200 Meter Row 
Rest :15 
100 Meter Row 
Rest 2:00

(record slowest set)

Cash Out: 
In as few sets as possible, complete: 

200 Double Unders 

Quote: 
"But change must always be balanced with some degree of consistency."
- Ron D. Burton

10.24.24

TEST DAY - RECORD RESULTS

"Karen"

150 Wall Balls for time
(14/20# to 9/10') 

 CLICK HERE to compare to 6.20.24

CLICK HERE to compare to 2.20.24

Cash Out: 
Max Distance HSW
or
HSW Skill Practice 

Quote:
"Like anything worth doing in life, happiness takes time and patience and consistency."
-Mark Manson

10.23.24

5 Round for time of:

4 Ring Muscle Ups
6 Sandbag Cleans (Ground to over the Shoulder) (100/150#)
12 Burpees Over Sandbag 

 Quote:
"With consistency and reps and routine you're going to achieve your goals and get where you want to be."
- Mandy Rose

10.22.24

All for time: 

Buy In: 800 Meter Run

Directly into:
3 Rounds of:
16 Hang Power Snatches (65/95#)
20 Calorie Ski 
24 Alternating Back Rack Lunges (65/95#)

Quote:
"It's not all about talent. It's about dependability, consistency, and being able to improve. If you work hard and you're coachable, and you understand what you need to do, you can improve."
-Bill Belichick

10.21.24

Back Squat 

5-5-5-5-5

Every 2:00 Complete a Set

Work to a Moderately/Heavy Weight and Complete all Sets at Same Weight

Cash Out:

TEST DAY - RECORD RESULTS

For time:

30 Chest to Bar Pullups

30 Handstand Push-ups

CLICK HERE to compare to 6.18.24

CLICK HERE to compare to 2.21.24

Quote:  

"Success isn't always about greatness. It's about consistency. Consistent hard work leads to success. Greatness will come."

- Dwayne Johnson

10.20.24

CARDIO SUNDAY

AMRAP 25:

2-4-6-8-10-12-14....

Machine Calories (your choice)

Kettlebell Swings (35/53#) 
Burpee Step Up (20/24")

Quote: 

 "A healthy outside starts from the inside." 

-Robert Urich

10.19.24

Partner Saturday, Free Friends and Family:

With a Partner, 1 Partner Working at A Time Splitting Work Evenly:
Complete 3 x 5:00 Intervals with 1:00 Rest Between

Round 1: 
200 Meter Sandbag Carry (70/100#) 
Max Sandbag Cleans over Shoulder

*Carry Sandbags anyway.

Round 2: 
800 Meter Ski 
Max Ab-Mat Sit-ups 

Round 3: 
60 Wall Balls (14/20 to 9/10") 
Max Med Ball Step Back Lunges 

Quote: 

"Your present circumstances don't determine where you can go; they merely determine where you start." 

-Nido Qubein

10.18.24

For Load: 

Strict Press 
5-5-5-5-5

Cash Out:

10 Rounds for Time:
5 Push Press (75/115#)
20 Double Unders 

Quote: 

 "If you don't like something change it; if you can't change it, change the way you think about it." 

-Mary Engelbreit

10.17.24

Complete All for Time: 

21-15-9
Calorie Row 
Toes to Bar 

Rest 2:00

9-15-21 
Calorie Row 
Box Jumps (24/30#)

Quote: 

 "Take care of your body. It's the only place you have to live." 

-Jim Rohn

10.16.24

Test Day 

10 RM Deadlift 

To Compare to 7.5.24 CLICK HERE

To Compare to 2.13.24 CLICK HERE

Cash Out:

AMRAP in 10 Minutes: 
10 Dumbbell Deadlifts
10 Dumbbell Squat Cleans

8/10 Calorie Air Bike 
(2x35/50#)

Quote: 

 "Of all the paths you take in life, make sure a few of them are dirt." 

-John Muir

10.15.24

For Time:

200 Meter Run 

20 Ring Dips 
200 Meter Run 
20 Hand Release Pushups 

200 Meter Run 

15 Ring Dips
200 Meter Run 

15 Hand Release Pushups 

200 Meter Run 
10 Ring Dips 

200 Meter Run 
10 Hand Release Pushups

Quote: 

 "Exercise should be regarded as a tribute to the heart." 

-Gene Tunney

10.14.24

For Time: 

5 Rounds Of:
10 Hang Power Cleans

10 Front Squats 
5 Bar Muscle Ups

(95/135#)

Quote: 

"Exercise not only changes your body, it changes your mind, your attitude and your mood."

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

10.12.24

 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

10.11.24

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

10.10.24

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. 

10.9.24

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

10.8.24

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

10.7.24

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

10.6.24

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

10.5.24

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

10.4.24

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

10.3.24

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

10.2.24

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.

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