1.1.25

Happy New Year!!!

CrossFit KOP will be CLOSED today for New Years Day

12.31.24

AMRAP in 8 Minutes: 

2 Wall Walks 

2 Deadlifts (205/315 lb)

Rest 2:00

AMRAP in 8 Minutes: 

2 Rope Climbs 

10 Sandbag Cleans (G2OS) (100/150#)

 

Community Notes: 

Today's Classes 

6:00 AM - with Coach Colette 

9:30 AM with Coach Colette

12:00 PM with Coach Aimee

1:00 PM Masters with Coach Aimee

2-4 OPEN GYM with Coach Lauren 

Quote: 

"There are far better things ahead than any we leave behind." — C.S. Lewis

12.30.24

AMRAP in 20 Minutes:

30 Calories Air Bike

30 Toes-to-bars 

30 Overhead Squats (75/115 lb) 

Community Notes:

We will offer all regular classes today!

 

Quote: 

"In the end, we only regret the chances we didn't take." — Lewis Carroll

12.29.24

 CARDIO SUNDAY 

"Upbeat" 

900/1,000 Meter Row 
150 Double Unders 
1 Mile Run 
150 Double Unders
900/1,000 Meter Row 

Quote: 

Loyalty and devotion lead to bravery. Bravery leads to the spirit of self-sacrifice. The spirit of self-sacrifice creates trust in the power of love. 

-Morihei Ueshiba

Welcome Chloe D

 

Welcome to Our New Coach, Chloe Darley! We’re thrilled to announce the newest addition to the CrossFit King of Prussia coaching team, Chloe Darley! 

Chloe’s CrossFit journey began just three years ago when she joined the teens program at a local gym in her hometown of Illinois during her senior year of high school. From the moment she stepped into the gym, Chloe knew she wanted to dive deeper into the world of CrossFit. 

In October 2022, she earned her CrossFit Level 1 Certification and hasn’t looked back. Her passion for continuous learning led her to complete the Level 2 course in February 2024, where she met Coach Aimee and began working on her coaching development. 

What stands out most about Chloe is her love for the CrossFit methodology and her enthusiasm for sharing it with others. She is inspired by how CrossFit transforms lives and is eager to make an impact here at CFKOP. 

We’re excited to see Chloe grow with us and bring her energy, knowledge, and passion to the CFKOP community. Please join us in giving her a warm welcome when she arrives this week!

2025 Test Days/ Programming

 

As we move away from 2024 into 2025, there are so many bright spots on the horizon! I wanted to thank everyone for their continual support of CrossFit King of Prussia, consistency and dedication to our programming

We always continue to evolve our programming to get the best results out of our athletes at CrossFit King of Prussia. We want our athletes to be good at CrossFit and the ten general physical skills so that they have a general physical preparedness that enables them to do well at any sport or task life throws their way now, and long into the future. Our program is based on measurable, observable repeatable data (loads, times, distance, reps) which in turn allows us to assess everyone's current level of fitness and put forth a program that continually challenges them and allows for the best possible human performance no matter what your relative intensity is. 

With the goal of bringing more to the class hour while maintaining our constant pursuit of solid form and technique for all athletes, our programming will incorporate the following:

1. 12 TEST DAYS/benchmark workouts, 9 STRENGTH lifts, 13 gymnastic SKILLS and 3 MONOSTRUCTURAL skill tests and 3 mini SKILL TEST challenges programmed on a rotating 3 month cycle. 

2. We will continue with our trimester based system when consistently retesting of benchmarks. 

3. We will continue to incorporate strength and metcons into our one hour 1-2x per week as well as consistent gymnastic skill work 2-3 x a week. 

If a testing progress is not a part of your programming, there is no way to evaluate the success or failure of your programming.

A similar plan has been a successful testing process for the last nine years at CrossFit KoP and will continuously help us evaluate our progress over the next year. Together, the workouts will test an athlete’s capacity in all the CrossFit time domains (short, moderate, long), the movements (Weightlifting, Gymnastics and Mono-structural elements), and the ten general physical skills.

We will use these workouts on a continuous basis to help us evaluate whether our programming is developing athletes in all areas, not just one or two, and to keep athletes focused on their continuous improvement and consistency at the gym. The goal of our program is one workout a day with high intensity, exposure to all the elements including weakness will develop a high work capacity. Rest and recovery 1 to 2 days a week will allow our athletes to come back with intensity and reduce the risk of injury and burnout. 

Please note, these will NOT be the only workouts and lifts you will see programmed throughout the year but prove as our testing ground.

To take full advantage of the upcoming year it will be imperative that you log your workouts and check in on the blog to see your results and "compare to" times and loads.

12.28.24

 Partner Saturday 
Bring a Friend of Family Member for Free 

For Time with a Partner, Splitting Work as Needed: 
6k Meter C2 
Or 
3K Meter Row 
Or 
2,400 Meter Run 

Every 4:00: Stop and Complete
30 Synchro Air Squats 
30 Dumbbell Deadlifts (2x35/50#)
*Partners will perform synchro air squats together but split the deadlifts up. 

COMMUNITY NOTES:

CROSSFIT KIDS Holiday Extravaganza at 10:15 AM! 

Ages 6-12 welcome!

Quote: 

For me, a hearty 'belly laugh' is one of the beautiful sounds in the world. 

- Bennett Cerf

12.27.24

TEST DAY- RECORD RESULTS

1 RM Snatch

CLICK HERE to Compare to 5.30.24 

Cash Out:
AMRAP in 6:00 
2-4-6-8-10...etc
Hang Power Snatch (65/95#)
Burpees Over the Bar 

Community Notes:

Today we will offer all of our normal classes except there will be NO 5:30 PM.

Quote: 

The secret of genius is to carry the spirit of the child into old age, which means never losing your enthusiasm.

- Aldous Huxley

12.26.24

For Time, With a Partner: 

2,000 Meter Row 
100 Wall Balls (20/30# to 9/10') 
1,000 Meter Row 
75 KB Swings (53/70#)
500 Meter Row 
50 DB Push Press (2x35/50#) 

Community Notes:

Join Aimee at 10 AM for a fun partner workout, Ben will be hosting OPEN gym from 2-4 PM

Quote: 

Where the spirit does not work with the hand, there is no art. 

-Leonardo da Vinci 

12.25.24

 

CLOSED for the Holiday.

Wishing you all a Merry Christmas and the most wonderful time with your loved ones around you!

12.24.24

Workout Heats will start at 9:00,10:00. and 11:00!! 

12 Days of Christmas--CrossFit Style 

1 Deadlift (185/275) 

 2 Handstand Push-ups 

 3 Box Jumps (20"/24") 

 4 Push-ups 

 5 Med Ball Cleans (14/20) 

 6 Burpees 

 7 Toes to Bar 

 8 Clean and Jerks (75/115)

 9 Sumo Deadlift High Pulls (75/115) 

 10 Wall Balls (14/20) to (9ft/10ft) 

 11 Thrusters (75/115) 

 12 Power Snatches (75/115) 

 

OR

 

RX + version... 

1 Deadlift (185/275) 

 2 Handstand Push-ups 

 3 Chest to Bar Pull-ups 

4 Push-ups

 5 Squat cleans (75/115) 

6 Burpee box jump over 

7 Toes to Bar 

 8 Clean and Jerks (75/115)

 9 Sumo Deadlift High Pulls (75/115) 

 10 Two-fer -Wall Balls (14/20) to (9ft/10ft) 

 11 Thrusters (75/115) 

 12 Power Snatches (75/115) 

ADVENT DAY 24: 
Wear your 'Ugliest Christmas Sweater' or most festive gear! 

 Just sing the 12 days of Christmas to yourself and follow the exercises...You will complete 1 Deadlift...then 2 Handstand Push-ups; 1 Deadlfit...then 3 Box Jumps; 2 Handstand Push-ups; 1 Deadlfit...and so on 4,3,2,1...5,4,3,2,1....etc, until you get from 12-1 you will be finished with the workout. This is a chipper, so be ready. We will scale to level and ability. You can work in teams of 2 if you want!

Quote: 

"If there is love in your heart and your mind, you will feel Christmas all the time." 

—Faith Hill