9.14.25

 CARDIO SUNDAY 

EMOM for 30 Minutes:
1. 15 Wall Balls (14/20# to 9/10') 
2. 15 Burpees 

*If you fail to complete the required reps inside of a minute, finish the remainder of the workout as an AMRAP.

Quote:

I want to get more comfortable being uncomfortable. I want to get more confident being uncertain. I don't want to shrink back just because something isn't easy. I want to push back, and make more room in the area between I can't and I can.

- Kristin Armstrong

9.13.25

PARTNER SATURDAY 
Bring a Friend or Family Member for Free

With a Partner, Alternating Working :30 on :30 off 

AMRAP in 18 Minutes:
30 Kettlebell Swings (50/70#) 
20 Toes to Bar
10 Burpee Box Jump Over (20/24")

*Athlete 1 will work for :30 while Athlete 2 Rests, and then athletes will switch. Repeat this for the remainder of the 18 Minutes. 

Quote: 

Life begin at the end of your Comfort Zone. So if you`re feeling uncomfortable right now, know that the change taking place in your life is a begining, not an ending. 

-Neale Donald Walsch

9.12.25

 For Time: 

World Fitness Project Qualifier Workout

35/50 Calorie Row 
50 Ab-Mat Situps or GHD 
50 Dumbbell Box Step Over (1 DB)
50 Alt Dumbbell Hang Clean and Jerk 
50 Dumbbell Box Step Over (1 DB)
50 Ab-Mat Situps or GHD 
35/50 Calorie Row 

(DB (1 x 50/70# ) Box (20") Indicate AB-Mat or GHD in results)

Quote:

The only time you are actually growing is when you are uncomfortable. 

- T. Harv Eker

9.11.25

9/11 Memorial Workout 

in 45 Minutes Complete as Many Reps as Possible 
1 Rep= 100 Meters 

Plate Carry 
1x (45/55#)

Intermediate 
1x (35/45#)

Beginner 
1x (10/15# Plate or Med Ball) 

Coaches Notes: This is 30:00 of continuous grunt work, goal is to get 20-40+ reps. This is an absolute mental challenge. Carry the plate any way you wish- coaches will review in class the options. On 9/11 we will use this workout and honor their memory with every step, lift of the plate and breath. Push through the pain knowing that our strength is a tribute to their sacrifice and our resilience is a testament to the spirit they left behind.

 Quote:
“September 11, 2001, revealed heroism in ordinary people who might have gone through their lives never called upon to demonstrate the extent of their courage.”
— Geraldine Brooks

9.10.25

For Load: 

Bench Press
5-5-5-5-5

Cash Out: 
AMRAP in 10 Minutes: 
16/20 Calorie Ski  
10 DB Bench Press (2x35/50#)
10 Toes to Bar

Quote:

The truth is that our finest moments are most likely to occur when we are feeling deeply uncomfortable, unhappy, or unfulfilled. For it is only in such moments, propelled by our discomfort, that we are likely to step out of our ruts and start searching for different ways or truer answers. 

- M. Scott Peck

9.9.25

All For Time: 

21-15-9 
Thrusters (65/95#) 
Row Calories 

Directly Into: 

9-15-21 
Burpees Over the Rower 
Row Calories  

Quote: 

Comfort kills ambition. Get uncomfortable and get used to it in your pursuit of your goals and dreams. -Robert Kiyosaki

9.8.25

For Load 
Work to a Heavy Complex of:  

3 Snatch Grip Deadlifts + 3 Power Snatches 

*Coach Note: Athletes can drop bar between the deadlifts and power snatches if needed. The 3 deadlifts and 3 Power Snatches should be touch and go. 

Cash Out: 
AMRAP 8
1-2-3-4-5.....
Power Snatches
5-10-15-20-25....
Double Unders

Quotes: 

Do one thing everyday that scares you. Those small things that make us uncomfortable help us build courage to do the work we do. 

- Eleanor Roosevelt

9.7.25

CARDIO SUNDAY 

Run (Meters)

800-600-400-200-100
600-400-200-100
400-200-100 

Rest 1:00 Between Each Set

Quote: 

“Everyone wants to live on top of the mountain, but all the happiness and growth occurs while you're climbing it.” 

― Andy Rooney

9.6.25

PARTNER SATURDAY 
Bring a Friend or Family Member For Free

With a Partner, 1 Partner Working at a Time and Splitting Work as Needed: 

For Time:
"Karen, but Worse"
150 Wall Balls (14/20# to 9/10') 
*Each Time that You Break a Set, or Switch, add 5 Wall Balls to the Total to be Completed*

At 12:00- 4 Minutes to complete Max Ring Rows Between Partners
At 16:00- 4 Minutes to complete Max Pushups Between Partners 
 

Quote:

“A single day is enough to make us a little larger or, another time, a little smaller.” 

― Paul Klee

End of Summer Party and Community Pot Luck

Community Potluck at CrossFit King of Prussia! 

 Mark your calendars—Thursday, September 19th, we’re coming together as a community outside of workouts to share food, laughs, and connection. 

 Where: CrossFit King of Prussia 

When: Thursday, September 19 4:30 PM

What to bring: Your favorite dish, snack, or drink to share! 

Sign up on the whiteboard at the box! 

We can't wait to end a great summer and celebrate the next season with the people who make CFKOP the best affiliate around. Whether you’ve been here for years or just started your journey, it’s the perfect chance to get to know each other beyond the barbell. Bring your family, bring a friend, and bring your appetite—we can’t wait to see the table (and the conversations) overflowing with stories from Lauren, Aimee and Ana who are coming back from their "Masters of Strength Festival" - Adaptive CrossFit Games and World Masters for Olympic weightlifting... the "International Misfits" (Mike, Karen, Mae and Jerry) returning from "El Camino" their pilgrimage through Spain and talking strategies with our MANY athletes (Ben, Grace, Lenny, Julia, Keith, Shannon, Matt P, Chloe) competing on September 20th in Cherry Hill at the True Fitness Trials at True Fitness! 

9.5.25

For Load 
Split Jerk 
2-2-2-2-2-2-2-2

Cash Out: 
Every 2:00 x 4 Rounds 
15 Double DB Shoulder to Overhead (2x35/50#) 
Max Box Jumps (24/30")

(record total reps for all 4 rounds)

Quote:

“Out of your vulnerabilities will come your strength.” 

― Sigmund Freud

9.4.25

For Time: 

50 Deadlifts 
40 Pullups
30 Calorie Row 
20 Chest to Bar Pullups 
10 Squat Cleans 
(125/185#) 

Rest 5:00

Take 10:00 To Build to a Heavy Squat Clean

Quote: 
We are products of our past, but we don't have to be prisoners of it.”
― Rick Warren

9.3.25

For Time: 

200 Meter Sandbag Carry 
25 Sandbag Cleans Over the Shoulder 
25 Burpees 
20/25 Calorie Air Bike 
4/5 Rope Climbs 
20/25 Calorie Air Bike 
25 Burpees 
25 Sandbag Squats 
200 Meter Sandbag Carry 

Sandbag (70/100#) 

Quote:

“Do you not see how necessary a world of pains and troubles is to school an intelligence and make it a soul?” 

― John Keats

9.2.25

AMRAP in 6 Minutes:
800 Meter Run 

30 Slam Balls (20/30#) 
Max Ab-Mat Situps

Rest 1:00 

AMRAP in 6 Minutes:
150 Double Unders
30 Slam Balls (20/30#) 
Max Ab-Mat Situps

Rest 1:00

AMRAP in 6 Minutes:
700/800 Meter Ski 
30 Slam Balls (20/30#) 
Max Ab-Mat Situps

Quote:

“It’s only after you’ve stepped outside your comfort zone that you begin to change, grow, and transform.” ― Roy T. Bennett