7.1.25

 Complete 4 x 5:00 AMRAPs

25/32 Calorie Row 
AMRAP in Remaining Time:
8 Wall Balls (14/20# to 9/10')
8 Toes to Bar 
Rest 1:00 Between Rounds 

*Athletes should aim to have to have at least 2:30 to complete AMRAP 

COMMUNITY NOTE:
This Friday July 4th at 9:00 AM we will be holding a free friends and family team style workout. This will be the only class that day. Come join Coach Lauren to kick off the holiday weekend!!

Quote: 

It is not the strongest of the species that survives, nor the most intelligent that survives. It is the one that is the most adaptable to change, that lives within the means available and works co-operatively against common threats.
- Charles Darwin 

6.30.25

 For Time:

200 Meter Run 
11-11-7-7-5-5 Deadlift 

Women: 155/185/205#
Men: 225/275/315# 

COMMUNITY NOTE:
This Friday July 4th at 9:00 AM we will be holding a free friends and family team style workout. This will be the only class that day. Come join Coach Lauren to kick off the holiday weekend!!

Quote: 

It's a lot easier to get your way if you have more than one way. 

- Jennifer James

6.29.25

CARDIO SUNDAY

In 30 Minutes accumulate MAX Calories on the Air Bike

Every 2:00 beginning on 0:00 complete 7 HEAVY Kettlebell Swings (53/70#)

Quote: 

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

6.28.25

Community WOD for Lauren Taylor

All for time (with a partner):

400 Meter Run

then...

AMRAP in 15 Minutes

12 Single Arm Kettlebell Swings (35/50#)

15 Hand-release Push-ups

30 Air Squats 

then...

400 Meters 

(Score - Record total time and rounds and reps of the AMRAP)

Quote: 

“If there is no struggle, there is no progress.” - Frederick Douglass

6.27.25

 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

CLICK HERE to compare to 2.21.25

Community Notes:

Join us tomorrow for the House of Champions Community WOD at CrossFit King of Prussia on Saturday, June 28th at 9AM! Everyone is welcome! 

 We’re rallying in support of Lauren Taylor, our dedicated and inspiring, two-time Adaptive CrossFit Games champ, as she trains for her return to the 2025 CrossFit Games. There is more to this event than just a workout- All proceeds help fund essential needs like travel, registration, and adaptive equipment so athletes like Lauren can compete at the highest level.

Quote: 

“We can’t become what we need to be by remaining what we are.” - Oprah Winfrey

6.26.25

AMRAP in 12 Minutes: 

10 alternating front-rack lunges (95/135 lb) 

10 bar-facing burpees 

10 chest-to-bar pull-ups

 

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

6.25.25

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)

CLICK HERE to compare to 2.24.25

Quote:

“Stay afraid, but do it anyway. What’s important is the action. You don’t have to wait to be confident. Just do it and eventually the confidence will follow.” - Carrie Fisher

6.24.25

TEST DAY - RECORD RESULTS 

For time:

30 Ring or Bar Muscle Ups

CLICK HERE to comare to 2023

Cash out:

For time:

35 Double Unders

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

35 Ab-Mat Sit-ups

35 Burpees 

35 Kettlebell Swings (35/53#)

Quote: 

“There is nothing noble in being superior to your fellow man; true nobility is being superior to your former self.” - Ernest Hemingway

6.23.25

For time:

500 Meter Row

25 Hang Power Cleans (105/155#)

25 Calories Ski Erg

25 Deadlifts (105/155#)

500 Meter Row

Quote: 

“Do the best you can until you know better. Then when you know better, do better.” - Maya Angelou

6.22.25

 CARDIO SUNDAY 

For Time: 
2000 Meter Row 
150 Burpees Over the Rower 

Quote: 
“Summertime is always the best of what might be.”
– Charles Bowden.

6.21.25

 PARTNER SATURDAY 
Bring a Friend or Family Member For Free

With a Partner, Splitting Work as Needed unless otherwise directed: 

AMRAP in 8 Minutes:
100 Meter Farmer Carry (Partner 1) 
15 Synchro KBS 
100 Meter Farmer Carry (Partner 2) 
15 Synchro KBS 

Rest 2:00

AMRAP in 8 Minutes:
60 Double Unders 
6 Wall Walks 

Rest 2:00 

AMRAP in 8 Minutes:
Machine Cals (Athlete Choice) 

Quote: 

Never bend your head. Always hold it high. Look the world straight in the eye.

- Helen Keller

6.20.25

 For Time: 

30 GHD Sit Ups 
1 Mile Run 
30 GHD Sit Ups 
800/1,000 Meter Ski 
30 GHD Situps 

Quote:

Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence. 

- Helen Keller

6.19.25

 TEST DAY- RECORD RESULTS

"Diane" 

For Time:
21-15-9 
Deadlifts (155/225#)
Handstand Pushups 

CLICK HERE to Compare to 2.14.25

Quote: 

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

- Michael Jordan

6.18.25

All For Time: 

3 Rounds of: 
10 Burpees 
10 Pullups 
then...
3 Rounds of: 
10 Burpees 
10 DB Hang Squat Cleans
then...
3 Rounds of: 
10 Pullups 
10 DB Hang Squat Cleans 

DB Weight (2x35/50s) 

Quote: 

Experience tells you what to do; confidence allows you to do it. 

- Stan Smith

6.17.25

Split Jerk 

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

Cash out:

AMRAP in 7 Minutes:

7 Sumo-deadlift High Pull (65/95#)

7 Push Press (65/95#)

7 /10 Air Bike Calories 

Quote: 

Think positively and masterfully, with confidence and faith, and life become more secure, more fraught with action, richer in experience and achievement. 

- Eddie Rickenbacker

6.16.25

McCoy “Topsy” Turner, a loved member of the CrossFit community and former Seminar Staff trainer, died by suicide on March 8, 2025, after suffering from complex post-traumatic stress. Turner served for 17 years in the Royal Navy, specializing as an exercise rehabilitation instructor. He was part of Operation Herrick when he served in Afghanistan before relocating to Bali and continuing his work in CrossFit education. Turner worked more than 250 Level 1 and Level 2 Seminars. Turner was known for his warmth and kindness, and touched countless lives who attended CrossFit courses. He is survived by his sons Brodie and Tommy. 

TOPSY 

Complete as many rounds and reps as possible in 25 minutes of: 

3 ring muscle-ups 

8 thrusters 

17-calorie row 

 ♀ 75 lb ♂ 115 lb

Quote: 

Know your value. Confidence breeds success. Act like the person you want to become, and people will start seeing you as that person. 

- Mark M. Ford

6.15.25

 HAPPY FATHERS DAY!!
We are so thankful to have all of the great dads that our part of our community. You are all great men!

CARDIO SUNDAY

30:00 For Total Calories: 
Starting at 0:00 and Every 5:00 
Run 400 Meters 
20 Walking Lunges
Max Calorie Ski

Quote: 

Do the thing and you will have the power. 

- Ralph Waldo Emerson

6.14.25

PARTNER SATURDAY 
Bring a Friend or Family Member For Free

For Time with a Partner, Splitting All Work: 

20 Burpees
40 DB Power Cleans (2x35/50#)
60 Wall Balls (14/20# to 9/10') 
80 Double Unders 
1000 Meter Run 
80 Double Unders
60 Wall Balls
40 DB Power Cleans 
20 Burpees 

Quote: 

Don't be distracted by criticism. Remember ~ the only taste of success some people have is when they take a bite out of you. 

- Zig Ziglar

6.13.25

2025 CrossFit Community Cup Workout #2

Complete as many reps as possible following the interval of:
 Round 1 - 2 minutes of work, 1-minute rest
Round 2 - 2 minutes of work, 1-minute rest
Round 3 - 2 minutes of work, 1-minute rest
Round 4 - 3 minutes of work

 Rounds 1 and 2:   
15 Toes-to-bars
 15 Overhead squats
 Max-calorie row

 Rounds 3 and 4:   
15-Calorie row
 15 Overhead squats
 Max bar muscle-ups
 ♀ 75 lb (34 kg) ♂ 115 lb (52 kg)  

CLICK HERE for all workout variations, scorecards, etc. 

Notes:
If you officially registered for the 2025 CrossFit Open and submitted a score for each of the 3 workouts, you have been assigned a level. Each individual is placed depending on how his or her scores ranked amongst the rest of the world. The levels, which can be seen below, will dictate which variation of the workout that you will perform. Upon completion you can submit your scores and see how you compare globally to all other athletes in the same level as you. If you did not register, you can still complete the workout and scale as needed!

Quote: 

Don't let others define you. Don't let the past confine you. Take charge of your life with confidence and determination and there are no limits on what you can do or be. 

- Michael Josephson

6.12.25

2025 CrossFit Community Cup Workout #3

In 20 minutes, establish:
 1-rep-max front squat
 1-rep-max hang power clean

Quote: 

Never bend your head. Always hold it high. Look the world straight in the eye. 

- Helen Keller

6.11.25

For Time: 

5,000 Meter Row 

CLICK HERE to Compare to  2.18.24

Cash Out: 
3 Rounds For Quality: 
Max Set of Pushups 
Max Set of Strict Pullups
Max Length Hollow Hold

Quote: 

Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence.

- Helen Keller

6.10.25

2025 Community Cup Workout #1

As many rounds and reps as possible in 20 minutes of: 
 15 Box jump-overs
 10 Dumbbell snatches
 5 Strict handstand push-ups
 ♀ 35-lb (15-kg) dumbbell, 24-inch box ♂ 50-lb (22.5-kg) dumbbell, 30-inch box

CLICK HERE to see all workout variations, scorecards, etc. 

Notes:
If you officially registered for the 2025 CrossFit Open and submitted a score for each of the 3 workouts, you have been assigned a level. Each individual is placed depending on how his or her scores ranked amongst the rest of the world. The levels, which can be seen below, will dictate which variation of the workout that you will perform. Upon completion you can submit your scores and see how you compare globally to all other athletes in the same level as you. If you did not register, you can still complete the workout and scale as needed!

Quote: 

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

- Michael Jordan

6.9.25

TEST DAY - RECORD RESULTS

1RM Snatch 

CLICK HERE to Compare to 12.27.24

Cash Out: 
 AMRAP in 5 Minutes:
3-6-9-12..
Air Bike Calories 
Kettlebell Swings (53/70#) 

Rest 2:00 ...then

... For Time: 
"Erase Your Rounds." Go Back Down In reverse from where you left off. 

Quote: 

Experience tells you what to do; confidence allows you to do it.

-Stan Smith

6.8.25

CARDIO SUNDAY 
9 AM Class will be held at The Lyons' Den - 555 W Beidler Rd. KOP 

AMRAP in 30 Minutes: 
10 Double Unders 
4 Box Jumps (20/24")
4 Dumbbell Step-ups (35/50#) (20/24")
20 Double Unders 
6 Box Jumps (20/24")
6 Dumbbell Step-ups (35/50#)(20/24")
30 Double Unders
8 Box Jumps (20/24")
8 Dumbbell Step-ups (35/50#)(20/24")...

*Continue in this Sequence by Adding 10 Double Unders and 2 to Each Movement After Every Round...

Quote: 

There are no secrets to success. It is the result of preparation, hard work, and learning from failure. 

- Colin Powell

6.7.25

PARTNER SATURDAY
9 AM classes will be held at The Lyons' Den- 555 W. Beidler Rd. KOP Pa

4 Rounds For Time With a Partner: 
Partners Will Run Together and Split the Rest of the Work as Needed

"Maupin" 
800 Meter Run
 49 Push-ups
 49 Sit-ups
49 Air Squats

Quote: 

The greater the effort, the greater the glory. 

- Pierre Corneille

6.6.25

For Load: 

Push Jerk 
2-2-2-2-2-2-2

Cash Out: 
For Time: 
300' Plate OH Walking Lunge (35/45 # Plate)  

Community Notes:

9 AM (Saturday and Sunday) Weekend Classes at the Lyons Den - 555 W Beider Rd KoP; we are hosting a Level 2 at the Gym.

Fundraiser for Lauren's trip to the CrossFit Games on 6/28 at 9:00 AM

Quote: 

If you really want something, and really work hard, and take advantage of opportunities, and never give up, you will find a way.. Follow your Dreams. 

- Jane Goodall

6.5.25

All for time: 

1,000/1,200 Meter Row

Into 3 Rounds of:  
10 Strict Pullups 
10 Strict Ring Dips 

1,000/1,200 Meter Row

Into 3 Rounds of: 

10 Chest to Bar Pullups 

10 DB Bench Press (50/70#)

Community Notes:

9 AM (Saturday and Sunday) Weekend Classes at the Lyons Den - 555 W Beider Rd KoP; we are hosting a Level 2 at the Gym.

Fundraiser for Lauren's trip to the CrossFit Games on 6/28 at 9:00 AM

Quote:
Hard work is the price we must pay for success
- Vince Lombardi

6.4.25

For Rounds and Reps:

AMRAP in 5 Minutes:
3 Power Cleans (95/135#) 
3 Burpees Over the Bar 

Rest 2:00

AMRAP in 5 Minutes:
6 Front Squats (95/135#) 
30 Double Unders

Rest 2:00

AMRAP in 5 Minutes:
9 Thrusters (65/95#)
9 Calorie Air Bike 

Community Notes:

9 AM (Saturday and Sunday) Weekend Classes at the Lyons Den - 555 W Beider Rd KoP; we are hosting a Level 2 at the Gym.

Fundraiser for Lauren's trip to the CrossFit Games on 6/28 at 9:00 AM

 
Quote:
 If you put in the work, put in the time, put in the effort, you're going to reap the benefits.
- Richard Sherman

Low Back Ability Workshop- August 24th | 2–7 PM

🗓️ Save the Date: August 24th | 2–7 PM


We’re hosting a Low Back Ability Workshop🙌 

Their mission? To end the back pain epidemic—effecting individuals of all ages, race, and gender. 

Through innovative training and a “pay what you want” model, they’ve helped thousands regain mobility and live pain-free. 

💪✨ Don’t miss your chance to experience it for yourself! For more information about the program check out @lowbackability 

Use the QR code at the top to register!

Schedule Update – New 7:00 AM

📣 Schedule Update – New 7:00 AM Trial Class with Chloe Darley! 

Thank you all for your continued support and feedback. After monitoring attendance and interest, we’ve decided to cancel the 3:30 PM class on Mondays and Wednesdays, effective after this Wednesday June 4th class. In its place, we’re excited to offer a trial 7:00 AM class on those same days (Monday & Wednesday) to better accommodate your schedules and needs. 

The new 7:00 AM class will begin Monday June 9th. We’ll run this as a trial over the next few weeks, so if you’re looking for an earlier option (but later than 6 AM) to kick off your day, we encourage you to join us! 

6.3.25

Happy Birthday Dana D!

AMRAP in 22 Minutes:

2 Rope Climbs

200 Meter Run 

5 Sandbag Cleans (Over the shoulder) (100/150#)

10 Pistols 

Community Notes:

9 AM (Saturday and Sunday) Weekend Classes at the Lyons Den - 555 W Beider Rd KoP; we are hosting a Level 2 at the Gym.

Fundraiser for Lauren's trip to the CrossFit Games on 6/28 at 9:00 AM

Quote: 

Life is always difficult in proportion to its intensity and reality. 

- Edward Howard Griggs

6.2.25

Every 1 minute, complete: 

1 wall walk 

3 deadlifts 

5 toes-to-bars 

Every minute, add 2 toes-to-bars. 

Complete as many rounds as possible until failure. ♀ 125 lb ♂ 185 lb 

Coaches Notes:

Today’s workout is a bit of a “beep test.” While the first round is seemingly simple, each passing minute gets more challenging. The loading of the deadlift should be moderate and something you can perform 3 reps of easily. The single wall walk and 3 deadlifts should take no more than 20 seconds to complete, leaving at least 40 seconds to perform toes-to-bars. If the wall walk and deadlifts are taking longer than the intended time, reduce the range of motion of the wall walk and the loading of the deadlift. Scale the toes-to-bars to something that is not going to hold you back. In other words, if you can only do 2-3 toes-to-bars in a row before breaking, scale to something that allows you to hang on the bar longer and complete bigger sets.

Community Notes:

9 AM (Saturday and Sunday) Weekend Classes at the Lyons Den - 555 W Beider Rd KoP; we are hosting a Level 2 at the Gym.

Fundraiser for Lauren's trip to the CrossFit Games on 6/28 at 9:00 AM

Quote: 

Your progress depends upon your degree of sustained intensity in a given direction. -

Roger McDonald