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

1.12.25

CARDIO SUNDAY 

For Time: 
500/750 Meter Ski 
25 Burpees
800 Meter/1K Row 
100 Walking Lunges 
100 Double Unders
800 Meter/1K Row
25 Burpees 
500/750 Meter Ski

 Quote: 

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

1.11.25

PARTNER SATURDAY
BRING A FRIEND OR FAMILY MEMBER FOR FREE

AMRAP 22 With A Partner, Splitting Work as Needed: 
30 DB Snatches (35/50#)

30 Calorie Row

30 Wall Balls (14/20# to 9/10') 
30 Calorie Row 

1:00 Synchro Plank 

Quote: 

“The one thing that you have that nobody else has is you. Your voice, your mind, your story, your vision. So write and draw and build and play and dance and live as only you can.”
—Neil Gaiman

1.10.25

For Load 
Strict Press 5-5-5
Push Press 5-5-5

AMRAP in 10 Minutes:

 of "Cindy"

5 Pullups
10 Pushups
15 Air Squats 

Quote: 

“The two most important days in your life are the day you are born and the day you find out why.” —Mark Twain

1.9.25

For Time: 

With A Partner, Performing Alternating Rounds "You Go I Go"
 

Complete 12 Rounds Of: 

25' Handstand Walk
15 GHD Situps

15 Slam Balls (20/30#)

Quote: 

“I would rather die of passion than of boredom.” 

—Vincent van Gogh

1.8.25

TEST DAY - RECORD RESULTS

5 RM Back Squat 

Cash Out: 
3 Rounds For Time: 
10 Back Squats (125/185#)
8/10 Calorie Air Bike 

Quote: 

“Build your own dreams, or someone else will hire you to build theirs.” —Farrah Gray

1.7.25

OPEN PREP

"17.2"

AMRAP in 12 minutes

 2 Rounds of: 

50 ft Dumbbell Walking Lunges (50/35 lb) 

16 Toe-to-Bars 

8 Dumbbell Power Cleans (50/35 lb) 

Then, 2 Rounds of: 

50 ft Dumbbell Walking Lunges (50/35 lb) 

16 Bar Muscle-Ups 

8 Dumbbell Power Cleans (50/35 lb)

*Continue in this sequence Alternating between Toes to Bar and Bar Muscle Ups

Quote: 

“Far and away the best prize that life offers is the chance to work hard at work worth doing.” —Theodore Roosevelt

1.6.25

4 - 1:00 Rounds for total Reps of:

Hang Power Snatch (55/75#) 
Burpee Box Jumps (20/24")

Front Squats (55/75#)
Double Unders

Rest 

Quote: 

“Just don’t give up trying to do what you really want to do. Where there’s love and inspiration, I don’t think you can go wrong.” —Ella Fitzgerald

1.5.25

CARDIO SUNDAY 

EMOM for 5 Minutes
:45 Machine Calories 

Rest 2:00

EMOM for 5 Minutes
:30 Machine Calories

Rest 2:00 
 
EMOM for 5 Minutes
:15 Machine Calories 

(score is total Calories)

Quote: 

You become what you believe, not what you think or what you want. 

- Oprah Winfrey

1.4.25

PARTNER SATURDAY
BRING A FRIEND OR FAMILY MEMBER FOR FREE

in 20 Minutes: 
Buy In: 3 Rounds Each of (YGIG)
21 Kettlebell Deadlifts
15 Kettlebell Swings
9 Kettlebell Goblet Squats 
(35/53#)

Into AMRAP Splitting Work as Needed In Remaining Time: 
15 Pull-Ups 
15 Burpees
30 KB Step Back Lunges (1x KB 35/53#)

Quote: 

And now we welcome the new year. Full of things that have never been.

- Rainer Maria Rilke

1.3.25

 OPEN PREP

"17.4"
Complete As Many Rounds and Reps as Possible in 13 Minutes Of: 

55 Deadlifts (155/225#) 
55 Wall Balls (14/20# to 9'/10') 
55 Calorie Row 
55 Handstand Pushups 

Quote:

"Never regret. If it's good, it's wonderful. If it's bad, it's experience." — Victoria Holt

1.2.25

All For Time: 

28/40 Calorie Ski

20 Burpees 

then...

10-9-8-7-6-5-4-3-2-1
DB Hang Clean and Jerk
DB Front Squats 
(2x35/50#)

then...
100 Double Unders
20 Burpees

Quote: 

"Every day is a chance to begin again. Don't focus on the failures of yesterday, start today with positive thoughts and expectations." — Catherine Pulsifer