4.17.25

For Time: 

15-12-9-6 reps of:
Bench Press (105/155#)
100 Meter Bear Hug Sandbag Carry (70/100#)
50 Crossover Single Unders

Quote:

Sometimes it's the words we choose not to say that speak most loudly about our character. 

- Lysa TerKeurst

4.16.25

For Time: 
1000 Meter Ski 
1000 Meter Row
50 Walking Lunges
500 Meter Ski
500 Meter Row
50 Box Jumps (20/24")
250 Meter Ski 
250 Meter Row
50 Kettlebell Swings (35/53#) 

Quote

 Wealth is not the standard of worth. Some people put cash before character. 

- Billy Sunday

4.15.25

TEST DAY - RECORD RESULTS

3 RM Push Press

Cash Out: 
For Time:
50 Hang Clusters (65/95#)
*Every time that you drop the bar, perform 3 burpees*

(time cap 10:00)

Quote

 You don't build your character by doing what everybody else is doing.

- Carlos Ghosn

4.14.25

3 Rounds for time of:

400 Meter Run

5 Bar Muscle Ups

5 Power Snatch (95/135#)

5 Strict Handstand Push-ups

20 Double Unders

Quote:
 Be more concerned with your character than your reputation, because your character is what you really are, while your reputation is merely what others think you are.

-John Wooden

4.13.25

 CARDIO SUNDAY 

For Time: 
280/350 Calories (on Any Machine)

*Starting at 0:00, Every 5 Minutes Complete 50 Double Unders

Quote:

Where you stand determines what you see and what you do not see; it determines also the angle you see it from; a change in where you stand changes everything. 

- Steve de Shazer

4.12.25

 PARTNER SATURDAY 
Bring a Friend or Family Member For Free

AMRAP in 24 Minutes:
Partners Split work As Needed

10 Wall Balls (14/20# to 9/10')
10 Ring Rows 
10 Dumbbell Front Rack Lunges 
10 Dumbbell Snatches 

*Add 10 Reps to Each Movement After Each Round
Dumbbells (2x 35/50#)

Quote:

Everything we hear is an opinion, not a fact. Everything we see is a perspective, not the truth. 

- Marcus Aurelius

4.11.25

Strict Press 

5-5-5-5-5

AMRAP in 15 Minutes: 

100-m single-DB suitcase carry (50/70#) 

7 single-DB push jerks, right arm (50/70#) 

7 single-DB push jerks, left arm (50/70#) 

21 Double Unders

Quote:

"Perspective is everything when you are experiencing the challenges of life." 

- Joni Eareckson Tada

4.10.25

In 20 Minutes, Build to a Heavy Complex of:
1 Clean + 3 Front Squats 

Cash Out: 
All For Time:
Buy In: 
24/30 Calorie Air Bike

Into 3 Rounds of:
12 Squat Cleans (75/115#)
12 Toes to Bar

Quote:

"Life is about perspective and how you look at something… ultimately, you have to zoom out."

 - Whitney Wolfe Herd

4.9.25

TEST DAY - RECORD RESULTS

 "Jackie" 

1000 Meter Row 

50 Thrusters (35/45#) 

30 Pull-ups

Skill Cash Out:

Spend 10- 15 Minutes working on the technique for a Ring Muscle Up

Quote:

"The distance between insanity and genius is measured only by success."

 - Bruce Feirstein

4.8.25

Deadlift 

5-5-5-5-5

Cash Out:

AMRAP in 10 Minutes:

15 GHD Situps

12 Deadlifts (70% of your 5 RM)

3 Wall Walks

Quote: 

"We often need to lose sight of our priorities in order to see them."

 - John Irving

4.7.25

 AMRAP in 17 Minutes:

17 Push-ups
17 Kettlebell Swings (35/53#)
17 Calorie Ski Erg
17 Kettlebell Box Step Overs (20/24"- 35/53#)

Quote: 

One person’s craziness is another person’s reality."
 - Tim Burton

4.6.25

CARDIO SUNDAY 

For Time: 
1 Mile Run
50 Line Facing Burpees
100 Calorie Ski
50 Line Facing Burpees
1 Mile Run

Quote: 

 “The will to win is important, but the will to prepare is vital.”

– Joe Paterno

4.5.25

 PARTNER SATURDAY 

Bring a Friend or Family Member for Free

AMRAP in 21 Minutes: 

with a Partner, Splitting Work as Desired

30 Box Jumps (20/24")

30 Dumbbell Shoulder to Overhead (2x 35/50#) 

30 Synchro Russian Twists (1x35/50#)

30 Calorie Machine of Choice OR 400 Meter Run (Split)

Quote: 

What makes something special is not just what you have to gain, but what you feel there is to lose.”

 – Andre Agassi

4.4.25

Back Squat 
7-7-7-7-7

Cash Out: 
For time:
40/50 Calorie Row
50 Wall Balls (14/20# to 9/10')

Quote:

“I’ve never lost a game. I just ran out of time.” 

— Michael Jordan

NEW CLASS ALERT

 

NEW CLASS ALERT

We will now be offering a NEW CrossFit Class at 6:30 PM on Monday and Wednesday. 

Class begins on 4/7 with Chloe!

4.3.25

5 Rounds for Time:  

12/16 Calorie Air Bike
12 Clean and Jerks (95/135#)
10 Burpees Over the Bar

Quote:

“Pressure is a word that is misused in our vocabulary. When you start thinking of pressure, it’s because you’ve started to think of failure.” 

– Tommy Lasorda

4.2.25

AMRAP in 20 Minutes:

400 Meter Run 
20 Dumbbell Bench Press (35/50#) 
10 Strict Pull-ups

Quote: 

“Believe me, the reward is not so great without the struggle.”
 – Wilma Rudolph

4.1.25

Snatch Grip Deadlift + Snatch High Pull + Snatch 

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

AMRAP in 10 Minutes:

5 Power Snatch (60% of the Snatch Complex)

10/12 Calorie Ski 

20 Double Unders 

Quote

: “Life is gonna throw you curve balls and it’s how you deal with them and your attitude and your work ethic.”

 – Kerri Strug

3.31.25

For time:
7 Ring Muscle Ups
50' Handstand Walk
30 Dumbbell Thrusters 
50 Dumbbell Step Back Lunges (Farmers Hold)
30 Dumbbell Thrusters 
50' Handstand Walk 
7 Ring Muscle Ups 

Dumbbell (2 x 35/50#)

Quote:

“Everybody’s got plans… until they get hit.” 

– Mike Tyson

3.30.25

CARDIO SUNDAY

4 Rounds for Time: 
Rest 1:00 Between Rounds

3:00 Max Calorie Ski

2:00 Max Box Jump Over (20/24")
1:00 Max Double Unders

Quote: 

“The key to success is action and the essential in action is perseverance.” —Sun Yat Sen

3.29.25

BRING A FRIEND OR FAMILY MEMBER FOR FREE
For time with a partner, splitting work as needed: 

1,000 Meter Ski

Directly Into 3 Rounds of: 
30 Dumbbell Hang Power Clean (2x35/50#)
100 Double Unders

1,000 Meter Row

Directly Into 3 Rounds of: 

20 Burpees
40 Ab-Mat Situps

Quote: 

“Character consists of what you do on the third and fourth tries.” —James A. Michener

3.28.25

AMRAP in 20 Minutes: 

20 Calorie Row 

3 Rope Climbs (15') 

20 Calorie Ski

20 GHD Sit-ups

Quote: 

“Energy and persistence conquer all things.” —Benjamin Franklin

3.27.25

TEST DAY- RECORD RESULTS

"Cindy"
AMRAP in 20 minutes:
5 Pull-ups
10 Push-ups
15 Air Squats

Quote: 

“Failure hurts but passes quickly. Regret hurts forever.” —Shane Parrish

3.26.25

For Load: 
Power Clean 
3-3-3-3-3-3
Reps are"touch and go" 

Cash Out: 
TEST DAY - RECORD RESULTS
For Time: 
4k C2 Bike 

Quote: 

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

3.25.25

TEST DAY - RECORD RESULTS:

Complete 5x 2:00 Rounds, Resting 1:00 Between Each

20/25 Calorie Air Bike
Max Wall Balls in Remaining Time

Quote: 

“Perseverance is not a long race; it is many short races one after another.” —Walter Elliott

3.24.25

8 Rounds for time of: 

8 Deadlifts (165/245#)
8 Shoulder to Overhead (80/115#)
8 Knees to Elbows

Quote: 

 “If you fell down yesterday, stand up today.” —H.G. Wells

3.23.25

 CARDIO SUNDAY 

AMRAP in 20 Minutes: 
30 Burpees
20 KBS (35/53#)
10 Shuttle Runs (25' Down and Back) 

Quote:

“The only person you are destined to become is the person you decide to be.” 

― Ralph Waldo Emerson

3.22.25

 PARTNER SATURDAY 

Bring a Friend or Family Member for Free

For Time, 1 Partner Working at a Time: 

8x 200 Meter Runs or Rows (YGIG) 

Into: 

50 Sandbag Over the Bar (48/52")(70/100# SB) 

Into: 

8x 200 Meter Runs or Rows (YGIG) 

Into:

2 x 200 Meter Sandbag carry (70/100# SB) 

(YGIG) - "you go, I go"

Quote: 

“But until a person can say deeply and honestly, “I am what I am today because of the choices I made yesterday,” that person cannot say, “I choose otherwise.” 

– Stephen R. Covey

2025 CrossFit KOP Games Recap

Congratulations to everyone who participated in the CrossFit Games OPEN and absolutely crushed it!

“The scores have been calculated! Team RED♥️ takes the “W” for the in-house 2025 CrossFit King of Prussia Open. The margins were slim, but the RED team pulled through 3 weeks of tight competition and came out with a win! Shout out to the BLACK team’s Open Champion and two-time CrossFit Games 2nd Fittest on Earth, Lauren Taylor for finishing in first, as well as RED team co-captain Aimee Lyons, Shannon, and Grace following closely behind. Team BLACK🖤takes 2nd and the rowdy and passionate team TANGELO🧡takes 3rd. 

“Congratulations to Terry Jamieson, Aimee Lyons, and Dana Hazard for their incredible performances in the Open and securing their spots at the 2025 CrossFit Semifinals! 

 • Terry Jamieson: 29th place in the Women’s 70+ Age Group 

 • Aimee Lyons: 183rd place in the Women’s 45-49 Age Group 

 • Dana Hazard: 187th place in the Women’s 50-54 Age Group

 Congratulations to the winners of the Open Awards! 🏆    

1    Spirit of the Open: Gillian Merkel – for embodying the true spirit of community and perseverance.     

2    Rookies of the Open: Sai Surapaneni & Sravanh Kathi – for showing incredible promise and determination in their first season.     

3    Most Improved of the Open: Shannon Rose & Edwin Mendoza – for their hard work, dedication, and remarkable progress. Your efforts and achievements inspire us all!

SPRING INTO FITNESS

 

🌸 Spring into Fitness at CrossFit King of Prussia! 🌸

Ready to start (or restart) your CrossFit journey? 

Please tell a friend today! 

For a limited time, beginners and returning athletes can join us for only $50!

🔥 What’s included?

✅ 4 personalized CrossFit classes

✅ 1 month of FREE membership

✅ InBody scan to track progress

$335 value for just $50! 💥

📅 Classes start March 24

🕡 Mondays & Wednesdays at 6:30 PM

Spots are limited—sign up now and take the first step toward a healthier, stronger you!

📍 CrossFit King of Prussia - 200 DeKalb Street, Bridgeport Pa

3.21.25

Split Jerk 

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

Cash Out: 

For Time, with a 10 Minute Cap: 

50 Push Press (35/45#) 

50 Front Squats (35/45#) 

50 Thrusters (35/45#)

Quote:

“One can choose to go back toward safety or forward toward growth. Growth must be chosen again and again; fear must be overcome again and again.” 

– Abraham Maslow

3.20.25

For time: 

10-9-8-7-6-5-4-3-2-1 

Box Jumps (20/24")

Hang Power Snatches (75/115 lb)

rest 3:00 

Take 12 Minutes to build to a Moderately Heavy 1 RM Hang Power Snatch

Quote: 
 “Strive not to be a success, but rather to be of value.” 

– Albert Einstein

3.19.25

5 Rounds for time - with a partner: 

40 Walking Lunges 

30 Kettlebell Swings (35/53 lb) 

20 Kettlebell Goblet Squats (35/53 lb) 

10 Single Arm-DB Devils Presses (35/50 lb) 

– Split work as desired.

Quote:

“Permit yourself to change your mind when something is no longer working for you.”

 – Nedra Glover Tawwab

3.18.25

TEST DAY- RECORD RESULTS

10 RM Overhead Squat

Cash Out: 

5 Rounds for time of:

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

10 Handstand Push-ups

Quote: 

“Growth begins when we begin to accept our own weakness.” 

– Jean Vanier

3.17.25

For Time: 

3 Rounds of:
6 Dumbbell Snatch (50/70#) 
12 Toes to Bar 
10/12 Calorie Air Bike 

Into: 
3 Rounds of 
6 Dumbbell Snatch (50/70#) 
12 Pullups 
10/12 Calorie Air Bike 

Into: 

3 Round of: 

6 Dumbbell Snatch (50/70#)

6 Bar Muscle ups

10/12 Calorie Air Bike   

Quote:

“A man who finds no satisfaction in himself will seek for it in vain elsewhere.” 

— La Rochefoucauld

3.16.25

 CARDIO SUNDAY 

5 Rounds for Time:

18/25 Calorie Row 
25 Burpees Over the Rower 

Quote: 

"If you cannot deadlift you are injured but asymptomatic."

3.15.25

 PARTNER SATURDAY

Bring a Friend or Family Member for Free!

AMRAP 20 With a Partner, Splitting Reps as Needed: 

4-8-12-16-20-24 ...etc. reps of 

Hand Release Pushups

KB Swings (35/53#)

KB Goblet Squats  (35/53#)

Every 2:00 Stop and Complete 4 Synchro Burpees 

Quote:

"Blur the distinction between strength training and metabolic conditioning for the simple reason that nature's challenges are typically blind to the distinction."

Spring Into Fitness

🌸 Spring into Fitness at CrossFit King of Prussia! 🌸

Ready to start (or restart) your CrossFit journey? 

Please tell a friend today! 

For a limited time, beginners and returning athletes can join us for only $50!

🔥 What’s included?

✅ 4 personalized CrossFit classes

✅ 1 month of FREE membership

✅ InBody scan to track progress

$335 value for just $50! 💥

📅 Classes start March 24

🕡 Mondays & Wednesdays at 6:30 PM

Spots are limited—sign up now and take the first step toward a healthier, stronger you!

📍 CrossFit King of Prussia - 200 DeKalb Street, Bridgeport Pa

3.14.25

CROSSFIT OPEN 25.3

For time: 

5 wall walks 

50-calorie row 

5 wall walks 

25 deadlifts 

5 wall walks 

25 cleans 

5 wall walks 

25 snatches 

5 wall walks 

50-calorie row 

Time cap: 20 minutes 

♀ 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch 

♂ 225-lb (102-kg) deadlift, 135-lb (61-kg) clean, 95-lb (43-kg) snatch

CLICK HERE for the standards and score card

GOOD LUCK TO EVERYONE PARTICIPATING IN THE FINAL OPEN WORKOUT!

The OPEN will be run in all classes on 3/14 - 6AM/9:30/10:30 Masters/ 12:00 on Friday and a special "Friday Night Lights" will take place from 4:30 On. Come in and sign up for one of the rolling heats at night. Coaches will be there to assist with warming up, judging, and more. Even if you are not participating in the workout, or complete the workout earlier in the day, come hang out and cheer on fellow athletes. See you there!

After Friday Nights Lights on 3/14 we will celebrate the culmination of the 2025 CrossFitGames OPEN at the Tap House 23 in Bridgeport! We hope you can all join us!

Quote:
  "Endurance, stamina, strength, and flexibility are developed through training, and these adaptations manifest as measurable changes in the body. Coordination, agility, balance, and accuracy are developed through practice and these adaptations come about through changes in the nervous system. Power and speed have equal requirements for training and practice."

3.13.25

6 Rounds (each for time)
Start a New Round Every 5:00 

Round 1/4:
400/500 Meter Row 
8 Shuttle Runs (25' Down and Back)

Round 2/5:
400/500 Meter Ski 
8 Shuttle Runs (25' Down and Back)

Round 3/6: 
800/1000 Meter C2 Bike 
8 Shuttle Runs (25' Down and Back)

Community Notes:

After Friday Nights Lights on 3/14 we will celebrate the culmination of the 2025 CrossFitGames OPEN at the Tap House 23 in Bridgeport! We hope you can all join us!

Quote:

"Cardiorespiratory endurance, stamina, strength, power, speed, flexibility, agility, accuracy, balance, and coordination: you're as good as your weakest link."

3.12.25

 TEST DAY-RECORD RESULTS

"Elizabeth" 

21-15-9 
Squat Cleans (95/135#) 
Ring Dips 

Community Notes:

After Friday Nights Lights on 3/14 we will celebrate the culmination of the 2025 CrossFitGames OPEN at the Tap House 23 in Bridgeport! We hope you can all join us!

Quote: 

"Stick to the basics and when you feel you've mastered them it's time to start all over again, begin anew - again with the basics - this time paying closer attention."

3.11.25

 AMRAP in 22 Minutes:

200 Meter Run 

40 Double Unders 

30 Ab-Mat Sit-ups

20 Shoulder to Overhead (75/115#)

10 Toes to Bar

Community Notes:

After Friday Nights Lights on 3/14 we will celebrate the culmination of the 2025 CrossFitGames OPEN at the Tap House 23 in Bridgeport! We hope you can all join us!

Quote: 

"Response to stimulus is systemic rather than mechanical."

3.10.25

TEST DAY- RECORD RESULTS

3 RM Front Squat 

Cash Out: 
3 Rounds For Time: 
15/18 Cal Air Bike 
12 Back Rack Lunges (65/95#)
6 Burpees Over the Bar  

Quote: 

"Functional strength is the successful application of force along productive lines."

3.9.25

 CARDIO SUNDAY 

4 Rounds for Time: 
20 Calorie Ski 
40 Calorie Row 
60 Calorie C2 Bike

Quote:

A gem cannot be polished without friction, nor a man perfected without trials.

-Lucius Annaeus Seneca

3.8.25

 PARTNER SATURDAY 
Bring a Friend or Family Member for Free

Honoring those lost to Pancreatic Cancer

With a Partner..

AMRAP in 24 Minutes:

5 Strict Pullups or Ring Rows (Each- 'you go I go') 

20 Burpees

20 Dumbbell Hang Power Clean and Jerk (35/50#)

20 Box Jumps (20/24")

30 Calories - (Any machine)

Quote: 

A man who suffers before it is necessary, suffers more than is necessary.

- Lucius Annaeus Seneca

3.7.25

CROSSFIT OPEN 25.2

(22.3 repeat) 

For time: 21 pull-ups 

42 double-unders 

21 thrusters (weight 1) 

18 chest-to-bar pull-ups 

36 double-unders 

18 thrusters (weight 2) 

15 bar muscle-ups 

30 double-unders 

15 thrusters (weight 3) 

Time cap: 

12 minutes 

♀ 65, 75, 85 lb (29, 34, 38 kg) 

♂ 95, 115, 135 lb (43, 52, 61 kg)

CLICK HERE to view the workout, standards and score card

Quote:

If one does not know to which port one is sailing, no wind is favorable. 

-Lucius Annaeus Seneca

3.6.25

EMOM x 30 Minutes: 

:45 Work/:15 Rest 

Minute 1 = Calorie Row 

Minute 2 = Calorie Assault Bike 

Minute 3 = Calorie Ski Erg 

Minute 4 = Rest

Quote: 

Wherever there is a human being, there is an opportunity for a kindness.

- Lucius Annaeus Seneca

3.5.25

For Load:

Shoulder Press 

1-1-1-1-1

Push Press 

3-3-3-3

Push Jerk 

5-5-5

Cash out:

3 Intervals of a 24/30 Calorie Row

Rest 1:00 between rounds

(record total time to complete each row)

Quote: 

A sword never kills anybody; it is a tool in the killer's hand. 

-Lucius Annaeus Seneca

3.4.25

 AMRAP in 8 Minutes:

1 Rope Climb (15ft)

10 Box Jumps (20/24")

Rest 2:00

AMRAP in 8 Minutes:

16 GHD Sit-ups

8 Chest to Bar Pull-ups

Quote:

The first wealth is health - Emerson

NEW Pre-TEEN CrossFit Kids Class

 

WE are offering a NEW Class for Pre-Teens at CrossFit KOP on Saturdays at 11:00 AM beginning on March 15th!

Ages  - 11-15 Years old 

Class time - 60 Minutes

Drop in $20 or (8 weeks $135.00)

🚀 Pre-Teen Strength & CrossFit at CFKOP! 🚀 

 Are you looking for a fun and structured way to help your pre-teen build confidence, strength, and athletic ability? 

Our Pre-Teen Strength & CrossFit class at CrossFit King of Prussia is the perfect way to set them up for success—both in sports and in life! 💪 Benefits of Pre-Teen Strength & CrossFit:

 ✔ Builds Strength & Coordination – Safe, age-appropriate strength training enhances muscle development and body awareness.

 ✔ Boosts Confidence – Mastering new skills helps kids develop self-esteem and resilience. 

✔ Improves Athletic Performance – A strong foundation in movement translates to better performance in all sports.

✔ Encourages Healthy Habits – Instills a lifelong love for fitness and movement. 

✔ Fosters Friendships & Fun – A positive, team-oriented environment makes fitness enjoyable! 

 Whether your child is an athlete looking to level up or just wants to get active in a fun and supportive setting, this class is for them!

 📅 Spots are limited—DM us or email crossfitkop@gmail.com to sign up today! 

 #PreTeenStrength #CrossFitKids #BuildingStrongKids #ConfidenceThroughFitness #CFKOP

3.3.25

TEST DAY - RECORD RESULTS 

 "The Chief" 

 Max rounds/reps in 3 minutes of: 

 3 Power cleans (95/135#) 

6 Push-ups 

9 Air Squats 

 Rest 1 minute between rounds 

 Repeat for a total of 5 cycles 

 Score is total rounds completed for each of the 5 cycles

Quote: 

No act of kindness, no matter how small, is ever wasted.

 -Aesop

3.2.25

CARDIO SUNDAY 
 
For Time With a Partner 

300 Calorie Air Bike 
1 Partner Bikes at a Time. Non-working partner must bear hold a sandbag, or hold a pair of KB in the Front Rack Position 
(70/100# Sandbag or 3x 35/53# KB)
 

Quote:

“Change is made of choices, and choices are made of character.” 

- Amanda Gorman

3.1.25

PARTNER SATURDAY 

Bring a Friend or Family Member for Free

For Time with a Partner, Partition Anyway:

100 Deadlifts (155/225#)

100  Pull-ups or Ring Rows

100 Dumbbell Box Step Overs (20/24") (1x35/50#)

100 Calories Air Bike

Quote:

 “People who are crazy enough to think they can change the world are the ones who do.” 

- Rob Siltanen

2.28.25

25.1 

As many rounds and reps as possible in 15 minutes of: 

3 lateral burpees over the dumbbell 

3 dumbbell hang clean-to-overheads 

30-foot walking lunge (2 x 15 feet) 

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads. 

♀ 35-lb (15-kg) dumbbell 

♂ 50-lb (22.5-kg) dumbbell 

  CLICK HERE to view the score card and standards.

GOOD LUCK TO EVERYONE PARTICIPATING IN THE FIRST OPEN WORKOUT!

The OPEN will be run in all classes on 2/28 - 6AM/9:30/10:30 Masters/ 12:00 on Friday and a special "Friday Night Lights" will take place from 4:30 On. Come in and sign up for one of the rolling heats at night. Coaches will be there to assist with warming up, judging, and more. Even if you are not participating in the workout, or complete the workout earlier in the day, come hang out and cheer on fellow athletes. See you there!

Quote

 “I am no longer accepting the things I cannot change. I am changing the things I cannot accept.”

 - Angela Davis

2.27.25

AMRAP in 24 Minutes:
For Total Calories 

Every 3:00 Switch Machines 

Calorie Air Bike
Calorie Ski
Calorie C2 or Assault Runner
Calorie Row 
 

Quote:
“Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending.”
 - Carl Bard

2.26.25

For Load:

Back Squat 
3-3-3-3-3

Cash Out: 
20/25 Calorie Air Bike
25 Burpees  
20/25 Calorie Air Bike

Quote:

“Be not afraid of growing slowly; be afraid only of standing still.” 

- Chinese Proverb

2.25.25

For Time: 

50 Crossover Single Unders 

25 Toes to Bar 

25 Calorie Row 

25 Right Arm OH KB Lunges (35/53#)

50 Crossover Single Unders

25 Left Arm OH KB Lunges (35/53#)

25 Calorie Row

25 Toes to Bar 

50 Crossover Single Unders

 Quote:
Feeling successful is internal, not external.
-Tamara Taylor

2025 CrossFit Open Teams

 Team Jawns: Tangelo 

The Red Pride: Red

Black Ops Fitness Squad: Black 

Wear your team colors and represent each week for the workout!! Cheer on your team and share all the tips and tricks that help you. 

2.24.25

TEST DAY- RECORD RESULTS
For Load 

3 Cleans + 2 Front Squats + 1 Jerk 

Cash Out: 
EMOM 10 
Minute 1. 3 Power Cleans 
Minute 2. 3 Shoulder to Overhead
(Athlete should aim to use 75% of top complex weight)

Quote:

 As long as you keep going, you'll keep getting better. And as you get better, you gain more confidence. That alone is success.

- Tamara Taylor

2.23.25

 CARDIO SUNDAY 

5 Rounds, Start a new round every 5:00
Score is Total Calories

AMRAP in 4 Minutes:
20 Wall Balls (14/20# to 9/10')
20 Med Ball Box Step Overs (20")
Max Calorie Row in Remaining Time

Quote:

"The greatest wealth is health."

 - Virgil

2.22.25

 PARTNER SATURDAY

Bring a Friend or Family Member for Free!

With a Partner, Complete For Time, Splitting Work as Needed:

AMRAP in 22 Minutes:

40 Box Jumps (20/24")

40 Pull-ups

40 Calorie Row

40 Toes to Bar

40 Calories Air Bike

Quote: 

"Your body is a temple, but only if you treat it as one."

 - Astrid Alauda

2.21.25

 TEST DAY- RECORD RESULTS

'Isabel' 

For time: 

30 Power Snatch (95/135#)

Cash Out - not for time

2 Rounds of:

30 GHD Sit-ups

30 Hip Extensions

1:00 accumulated Parallette L-sit

Quote: 

"The doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition." 

 - Thomas Edison

2.20.25

For time:

7-6-5-4-3-2-1 reps for time of: 

Bar or Ring muscle-ups

 – Row 250 m after each round  – 

Quote: 

"Tell me what you eat, and I will tell you who you are." 

 - Jean Anthelme Brillat-Savarin

2.19.25

OPEN PREP 18.2 - 'ish' 

On an 18 Minute Clock:

1-2-3-4-5-6-7-8-9-10 reps for time of: 

Dumbbell Front Squat 

Bar-facing burpees 

then...

Build to a HEAVY 1 RM Clean 

Quote: 

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

 - Ann Wigmore

2.18.25

TEST DAY -RECORD RESULTS

5000 Meter Row 

Skill Cash out:

Handstand walk 

Quote: 

"You are what you eat."  - Anthelme Brillat-Savarin

2.17.25

 "Cindy Full of Grace"

3 Rounds for time of:

5 rounds of Cindy*

10 Clean and Jerks (95/135#)

* One round of Cindy is (5 Pull-ups, 10 Pushups, 15 Air Squats)*

Quote: 

"Let food be thy medicine and medicine be thy food."

 - Hippocrates

2.16.25

CARDIO SUNDAY 

5 Rounds for Time: 
500 Meter Row 
400 Meter Run 
500 M Ski 
1000 M C2 Bike

Rest 1:00 Between Rounds 

Quote: 

“The hardest part is over. You showed up.”

 —Jess Sims

2.15.25

PARTNER SATURDAY
BRING A FRIEND OR FAMILY MEMBER FOR FREE

In Teams of 3, AMRAP in 20 Minutes:

1,000 Meter Row
(1 partner must be dead hanging from bar while 1 partner Rows)
100 Wall Balls (14/20# to 9/10')
(1 partner must be holding plank while 1 partner performs wall balls)
100 Synchro Situps 
(all 3 partners must reach the top of the situp at the same time)

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

2.14.25

 TEST DAY - RECORD RESULTS

"Diane"
21-15-9
Deadlifts (155/225#)
Handstand Pushups

Quote: 

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

—Jerry Rice

2.13.25

All For Time: 

3 Rounds of:
18 Dumbbell Bench Press (35/50#)
18 Toes to Bar 

3 Rounds of: 
18 Kettle Bell Swings (53/70#)
18 Box Jump Overs (20/24") 

3 Rounds of: 
15/18 Calorie Ski
72 Double Unders

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

2.12.25

TEST DAY - RECORD RESULTS

"Bear Complex"

5 Rounds For Load:

Complete 7 Unbroken Sets of this Barbell Complex:

 1 Power Clean 

1 Front Squat

 1 Push Press

 1 Back Squat

 1 Push Press

The five movements known as the “Bear Complex” comprise one repetition. Complete the complex seven times, unbroken (without letting go of the bar or resting it on the ground) to complete one round. Complete five unbroken rounds, increasing the weight and resting as needed between each round to complete the workout. Rest as needed between rounds. You may not change the load mid-round. Thrusters from the front or back rack are not allowed.

 Quote: 

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

 —Babe Ruth

2.11.25

 AMRAP 15 Minutes:

3-6-9-12-15....
Ring Dips
Chest to Bar Pullups

*Starting at 0:00, every 2:00 Complete 5 Burpees*

Quote:

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

—Michael Jordan

2.10.25

For Time: 

75 Air Squats 
200' Sandbag Carry 
20 Sandbag Cleans 

50 Air Squats
150' Sandbag Carry 
15 Sandbag Cleans 

25 Air Squats
100' Sandbag Carry 
10 Sandbag Cleans 

Sandbag (70/100#)
*Sandbag Carry Must be Bearhug - Cleans are to the Shoulder*

Quote: 

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

—Tunde Oyeneyin

2.9.25

 Every 10 Minutes  x 4 rounds:

 100 Double Unders 

20 Box Jump Overs (20/24")

30 Wallballs (14/20 to 9/10 ft)

400 M Run

Quote: 

“The greatest glory in living lies not in never falling, but in rising every time we fall.” 

—Nelson Mandela

2.8.25

Partner Saturday - Bring a Friend for FREE

 

14 Rounds w/ a partner (you go I go- full rounds) 

8 Toes to Bar 

6 Single DB Devil's Press (65/50) 

12/9 Cal Air Bike

Quote:

Resilience is knowing that you are the only one that has the power and the responsibility to pick yourself up.”

 —Mary Holloway

2.7.25

 TEST DAY - RECORD RESULTS

10 RM Overhead Squat 

Cash out:

AMRAP in 10 Minutes:

10 Overhead Squats (70% of 10 RM)

10/12 Calories Ski Erg

10 GHD Sit-ups

Quote:

“Persistence and resilience only come from having been given the chance to work through difficult problems.” 

—Gever Tulley

2.6.25

For Time: 

Row 300 Meters 

20 Push Press (75/115#)

20 Calorie Air bike

Row 300 Meters 

15 Push Press

15 Calorie Air bike

Row 300 Meters 

10 Push Press

10 Calorie Air bike

Row 300 Meters 

5 Push Press

5 Calorie Air Bike

Quote: 

“We will either find a way, or make one.” 

—Hanibal Barca

2.5.25

3 Rounds for time of: 

50 Double Unders

15 Front Squats (125/185#) - from the floor

7 Bar Muscle Ups

Quote: 

“Resilience is accepting your new reality, even if it’s less good than the one you had before. You can fight it, you can do nothing but scream about what you’ve lost, or you can accept that and try to put together something that’s good.” 

—Elizabeth Edwards

2.4.25

OPEN PREP - 19.3 

For time: 

200-ft. dumbbell overhead lunge 

50 dumbbell box step-ups 

50 strict handstand push-ups 

200-ft. handstand walk 

(one - 35/50-lb. dumbbell, 20/24-in. box) 

Time cap: 10 minutes

Quote: 

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

 —Dr. Steve Maraboli

2.3.25

 7 rounds for time: 

3 Power Cleans (115/165 lb) 

12 Wall-ball shots (14/20 lb) (9/10 ft)

200 Meter Run

Quote: 

“Resilience is, of course, necessary for a warrior. But a lack of empathy isn’t.” 

—Phil Klay

2.2.25

CARDIO SUNDAY

All for time: 

2,000-m row – Every 2:00 including 0:00, perform a :20 support hold on the rings. 

5000- m C2 bike - Every 2:00 including 0:00, perform a :15 Second L-sit on parallettes 

Quote:

“True life is lived when tiny changes occur.” 

― Leo Tolstoy

2.1.25

Partner Saturday - Bring a Friend for FREE!

AMRAP 20 with a partner: 

10 Sumo deadlift high pulls (55/75 lb) 

10 High Wall-balls (14/20 lb) (10/11 ft) 

– Each partner completes a full round before switching; one partner works at a time.

Quote: 

“Words are where most change begins.” 

― Brandon Sanderson

1.31.25

 Complete 4 x 4:00 AMRAPs with 1:00 Rest in between rounds:

Odd Rounds

9-6-3
DB Hang Squat Cleans 
Burpees 
(2x35/50#)
Max Calorie Air Bike in Remaining Time

Even Rounds 
9-6-3
DB Thrusters 
Burpees
(2x35/50#)  
Max Calorie Air Bike in Remaining Time 

Quote:

 “Life belongs to the living, and he who lives must be prepared for changes.” 

― Johann Wolfgang von Goethe

1.30.25

  TEST DAY - RECORD RESULTS

"King Kong"
3 Rounds for Time

1 Deadlift (320#/455#)
2 Ring Muscle Ups
3 Squat Cleans (175/250#)
4 Strict Handstand Pushups 

Coaches Notes:    

This workout contains few reps, but each rep should be challenging. Think of this as a heavy day, focusing on quality over quantity.  In larger classes, if necessary, athletes can share barbells with those using similar loads to manage space and equipment efficiently.    

Since this is a benchmark day, we will encourage athletes to test their limits with the goal of pushing the loads higher during the next two scheduled tests in 2025.

Quote: 

"If you can't fly then run, if you can't run then walk, if you can't walk then crawl, but whatever you do you have to keep moving forward." 

– Martin Luther King Jr.

1.29.25

5 rounds for time of: 

Row 500 Meters 

15 Bench presses (95/135 lb )

Quote: 

"This is no time for ease and comfort. It is time to dare and endure." 

– Winston Churchill

1.28.25

For Load 

Back Squat 
5-5-5-5-5

Cash Out: 

AMRAP in 8 Minutes:

9 Wallballs (20/30 to 9/10ft)

6 Toes to Bar 

3 Burpees

Quote: 

"Do not judge me by my success, judge me by how many times I fell down and got back up again." 

– Nelson Mandela

1.27.25

AMRAP in 9 Minutes:

1 Rope Climb (15ft)

8 Clean and Jerks (105/155#)

rest 2:00

AMRAP in 9 Minutes:

8 Dumbbell Lunge (35/50#)

8 Dumbbell Push Press (35/50#)

10 GHD Sit-ups

Quote:

 "It's your reaction to adversity, not adversity itself that determines how your life's story will develop."

 – Dieter F. Uchtdorf

1.26.25

 CARDIO SUNDAY - 9 AM AT THE LYONS DEN

555 W Beidler Rd, King of Prussia.

AMRAP in 30 Minutes with a team of 3:

40/50 Calorie Air Bike
1000 Meter Run (Or 1200 Meter Row) 
100 Box Step or Jump Overs (20/24") 

(split work and partition between partners as needed)

Community Notes:

Don't forget to SIGN UP for the CrossFit Games OPEN, in addition to the worldwide open we will also be having some internal fun and drafting teams within the community.  

CLICK HERE to register for the OPEN!

9 AM CLASS TODAY will be held at the Lyons Den 555 W. Beidler Road, King of Prussia.

Quote:

"We are only as strong as we are united, as weak as we are divided." 

– J.K. Rowling

1.25.25

9 AM AT THE LYONS DEN - 555 W Beider Rd. King of Prussia

 OPEN PREP 24.1

For Time:
21 Dumbbell Snatches (arm 1)(50/35 lb)
21 Lateral Burpees Over Dumbbell
21 Dumbbell Snatches (arm 2) (50/35 lb)
21 Lateral Burpees Over Dumbbell
15 Dumbbell Snatches (arm 1) (50/35 lb)
15 Lateral Burpees Over Dumbbell
15 Dumbbell Snatches(arm 2) (50/35 lb)
 15 Lateral Burpees Over Dumbbell
9 Dumbbell Snatches (arm 1) (50/35 lb)
9 Lateral Burpees Over Dumbbell
9 Dumbbell Snatches (arm 2) (50/35 lb)
 9 Lateral Burpees Over Dumbbell 

(athletes choice - you can work with a partner or attempt this solo)

If Partner style - each partner will perform the entire workout. Each Movement will be performed as "You Go, I Go" Partner 1 will do 21 DB snatches then Partner 2 will do 21 DB Snatches, Partner 1 will do 21 Burpees then partner 2 will do 21 burpees Etc...

Community Notes:

Don't forget to SIGN UP for the CrossFit Games OPEN, in addition to the worldwide open we will also be having some internal fun and drafting teams within the community.  

CLICK HERE to register for the OPEN!

9 AM Saturday and Sunday Classes will be held at the Lyons Den 555 W. Beidler Road, King of Prussia.

Quote:

 “Life is very interesting…in the end, some of your greatest pains become your greatest strengths.”

 - Drew Barrymore

1.24.25

 12 Rounds for time of: 

2 Wall Walks 
4 KBS (53/70#) 
6 Shuttle Runs (20' Down and 20' Back =1)
8 Pistol Squats 

Community Notes:

Don't forget to SIGN UP for the CrossFit Games OPEN, in addition to the worldwide open we will also be having some internal fun and drafting teams within the community.  

CLICK HERE to register for the OPEN!

9 AM Saturday and Sunday Classes will be held at the Lyons Den 555 W. Beidler Road, King of Prussia.

Quote: 

"Courage is not the absence of fear, but rather the judgment that something else is more important than fear." 

– Ambrose Redmoon

1.23.25

 For Time

15 Hang Power Snatches (95/135#) 
24/30 Calorie Row
60 Double Unders 

12 Hang Power Snatches 
24/30 Calorie Row 
60 Double Unders 

9 Hang Power Snatches 
24/30 Calorie Row 
60 Double Unders 

Community Notes:

Don't forget to SIGN UP for the CrossFit Games OPEN, in addition to the worldwide open we will also be having some internal fun and drafting teams within the community.  

CLICK HERE to register for the OPEN!

9 AM Saturday and Sunday Classes will be held at the Lyons Den 555 W. Beidler Road, King of Prussia.

Quote: 

"I can be changed by what happens to me. But I refuse to be reduced by it." 

– Maya Angelou

1.22.25

TEST DAY - RECORD RESULTS

"ANGIE" 
For Time: 
100 Pullups 
100 Pushups 
100 Situps 
100 Air Squats  

Community Notes:

Don't forget to SIGN UP for the CrossFit Games OPEN, in addition to the worldwide open we will also be having some internal fun and drafting teams within the community.  

CLICK HERE to register for the OPEN!

9 AM Saturday and Sunday Classes will be held at the Lyons Den 555 W. Beidler Road, King of Prussia.

Quote: 

"This is no time for ease and comfort. It is time to dare and endure." 

– Winston Churchill

1.21.25

TEST DAY - RECORD RESULTS

1 RM Clean and Jerk 

Cash Out: 
For Time:
40 Power Cleans (65/95#) 
40 Shoulder to Overhead (65/95#) 

Everytime you break, perform 4 Burpees over the Bar 

(TIME CAP - 8:00)

Community Notes:

Don't forget to SIGN UP for the CrossFit Games OPEN, in addition to the worldwide open we will also be having some internal fun and drafting teams within the community.  

CLICK HERE to register for the OPEN!

9 AM Saturday and Sunday Classes will be held at the Lyons Den 555 W. Beidler Road, King of Prussia.

Quote: 

"Do not judge me by my success, judge me by how many times I fell down and got back up again."

 – Nelson Mandela

1.20.25

AMRAP in 18 Minutes:

12/16 Calorie Air Bike

 16 Front Squats (95/135) - from the floor 

12/16 Calorie Ski

Community Notes:

Don't forget to SIGN UP for the CrossFit Games OPEN, in addition to the worldwide open we will also be having some internal fun and drafting teams within the community.  

CLICK HERE to register for the OPEN!

9 AM Saturday and Sunday Classes will be held at the Lyons Den 555 W. Beidler Road, King of Prussia.

Quote:

"It's your reaction to adversity, not adversity itself that determines how your life's story will develop." 

– Dieter F. Uchtdorf

1.19.25

 5 Rounds of time of:

400 Meter Run 

30 Lateral Kettlebell Jump Overs

20 Double Kettlebell Walking Lunges (26/35#) 

100 M Double Kettlebell Farmers Carry (26/35#) 

Quote:

“Repetition of the same thought or physical action develops into a habit which, repeated frequently enough, becomes an automatic reflex.” – Norman Vincent Peale

1.18.25

 PARTNER SATURDAY 
BRING A FRIEND OR FAMILY MEMBER FOR FREE

With a Partner Splitting Work as Needed: 

AMRAP in 22 Minutes:

4 Rope Climbs (15ft)

20 Dumbbell Thrusters (35/50#)

15 Calories Ski Erg

Quote:

“Long-term consistency trumps short-term intensity.” – Bruce Lee

THE CROSSFIT OPEN 2025

 

What Is the CrossFit Open? 

"The Open debuted in 2011, and at the time, the concept of holding an online worldwide competition was, well, insane. The idea: Athletes from around the world would each complete the workouts from the comfort of their own city or town and submit their scores on the CrossFit Games website. The Open would bring to life the concept of the Hopper model for testing one's fitness — and it worked. Each year, the Open has gained more and more traction around the world as the CrossFit community has grown. What’s more is that the Open has been a way to track the collective progress of the community. From first pull-ups and muscle-ups to an increase in max loadings, the Open has shown that the community is getting fitter together." - CrossFit Games 

For some the goal may be the sport of fitness or reaching the top 1% and making it to the Semifinals or the CrossFit Games. For others, it may be holding themselves accountable, unlocking a new skill, or competing against themselves to see what they can accomplish. For all, it is about suffering through a hard workout amongst a supportive community around you. 

In 2025 the CrossFit Open will consist of 3 Workouts in 3 Weeks. Each Thursday, a workout will be released that needs to be completed by the following Monday. All Classes will run the workout the day after it is released (Friday) and will have a special 4:30 "Friday Night Lights" event with running heats of the workout and time for everyone to come out and hang out and watch. 

The Workouts will be released:
25.1: 2/27
25.2: 3/6
25.3: 3/13

For CrossFit KOP, we will have 4 teams led by Coach Captains. All Athletes who sign up will be equally divided into teams. Whether you officially register for the Open to see yourself on the world-wide leaderboard is your decision. Either way, you will participate in the workouts at the gym and each teams' scores will be averaged each week for an overall winner at the end! We will have a sign-up sheet posted at the whiteboard this upcoming week. 

If you choose to officially register through CrossFit, after Completing the workouts, you will be on a leaderboard with the rest of the world. Depending on your age and division, you will be given a rating of 1-10, 10 being pro, and 1 being rookie. Based on these levels, you will be part of a division 

9/10: PRO 
7/8: ADVANCED
5/6: INTERMEDIATE
3/4: NOVICE 
1/2: ROOKIE

In June, The CrossFit Community Cup will be held. You will have the ability to virtually compete against all of the other athletes in your level and will be part of another worldwide leaderboard. This will be 3 more workouts inside of 1 Week. 

REGISTER or LEARN MORE HERE

1.17.25

8 Rounds For Time: 

10 Chest to Bar Pullups
5 Power Cleans (155/225#)

Quote: 

"Success is neither magical nor mysterious. It is no more than the natural consequence of consistently applying basic fundamentals." – Jim Rohn

1.16.25

For Time: 

1000 Meter Row

100 Double Unders

25 Burpees

750 Meter Row

75 Double Unders

25 Burpees

500 Meter Row

50 Double Unders

25 Burpees

Quote:

“Those who conduct themselves with morality, integrity and consistency need not fear the forces of inhumanity and cruelty.” – Nelson Mandela

1.15.25

 For Time: 

90 Wall Balls (14/20# to 9/10')

15 Ring Muscle Ups 

30 Clean and Jerk (95/135#)

(Partition the work as needed) 

Quote:

“Small disciplines repeated with consistency every day lead to great achievements gained slowly over time.” – John C. Maxwell

1.14.25

 TEST DAY-RECORD RESULTS

For time:

Air Bike Calories (Bodyweight) 

Time Cap 25:00

Cash Out:

3 Rounds for quality of:
15 GHD Hip Extensions 
20 KB Goblet Squat (35/53#)
30 KB Russian Twists (35/53#)

Quote: 

 “I accumulated small but consistent habits that ultimately led to results that were unimaginable when I started.” – James Clear

1.13.25

  Open Prep

"13.2"

As Many Rounds as possible in 10 Minute:

5 Shoulder to Overhead (75/115#)

10 Deadlifts  (75/115#)

15 Box Jumps (Step Down) (20/24")

Quote:

"We are what we repeatedly do. Excellence, then, is not an act, but a habit." – Aristotle