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