W.O.D. 10.10.18

For time:
Row 5000/4000 Meters

*Every 3min. including the start, perform...
5 Clean and Jerks (125/185#)*

Quote: 

"Success is the result of perfection, hard work, learning from failure, loyalty, and persistence." 

- Colin Powell

W.O.D. 10.9.18

TEST DAY - RECORD RESULTS

"Kelly"

5 Rounds for time of:

Run 400 meters 

30 Box jumps, 20/24 inch box 

30 Wall ball shots, 14/20 pound ball  to 9/10ft

(CLICK HERE to compare to 1.20.18)
(CLICK HERE to compare to 4.18.18)
(CLICK HEREto compare to 7.25.18)

Community Notes:
Don't forget to sign up for the "10 YEAR STRONG" workout and celebration on Saturday, October 13th from 10AM-1PM.

This is fun, free event! If you’d like to participate, please CLICK HERE to SIGN UP for a HEAT. for the WOD. This will be scalable and everyone can participate. 

Quote: 

"Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish."

- John Quincy Adams

W.O.D. 10.8.18

All for time:

21-15-9
Sumo-deadlift High Pull (75/115#)
Burpee over the bar

rest 2:00 Minutes

21-15-9
Back Squat (75/115#)
Handstand Push-up

(time cap 20:00 minutes)

Quote: 

"Obstacles are things a person sees when he takes his eyes off his goal."

- E. Joseph Cossman

W.O.D. 10.7.18

3 Rounds for time of:
200 Meter KB Farmers Carry (35/53#)
400 Meter Run
800 Meter Row

Community Notes:
Join us for OPEN gym today from 11AM-1PM.

Don't forget to sign up for the "10 YEAR STRONG" workout and celebration on 10/13 from 10AM-1PM.

This is fun, free event! If you’d like to participate, please CLICK HERE to SIGN UP for a HEAT. for the WOD. This will be scalable and everyone can participate. 


Quote: 

“The only limit to our realization of tomorrow will be our doubts of today.” 

– Franklin D. Roosevelt

W.O.D. 10.6.18

TEST- DAY RECORD RESULTS 

2 RM Push Press 

 Cash- Out: 

AMRAP in 8 Minutes:
2 Push Press (70% of your 2RM from today)
2 Toes to Bar
2 Box Jumps (20/24")
4.. 6.. 8.. etc.

CLICK HERE to compare to (1.17.18)
CLICK HERE to compare to (4.16.18)
CLICK HERE to compare to (7.2.18)

Quote: 

“The man who has confidence in himself gains the confidence of others.”

 – Hasidic Proverb

W.O.D. 10.5.18

AMRAP in 15 Minutes:
400 Meter Run
30 Wallballs (14/20# to 9/10 ft)

Quote: 

“The man who has confidence in himself gains the confidence of others.”

– Hasidic Proverb

W.O.D. 10.4.18

4 Rounds for time of:
21 GHD Hip Extensions
14 Deadlifts  (155/225#)
7 Ring Muscle Ups

Quote: 

“We generate fears while we sit. We overcome them by action.” 

– Dr. Henry Link

W.O.D. 10.3.18

AMRAP in 14 Minutes:
1 Power Snatch (95/135#)
2 Overhead Squats (95/135#)
3 Power Clean and Jerks (95/135#)
40 Double Unders

Quote: 

“Failure will never overtake me if my determination to succeed is strong enough.” 

– Og Mandino

Athlete of the Month: Brian Strauss

Hometown: Fairless Hills, PA

Current Location: Dresher, PA

Age: 25

Occupation: Financial Analyst
College: Penn State University

How long have you been a CrossFitter? 2 years

Did you ever play sports? In high school I played soccer, basketball, and baseball. Now I CrossFit, run, and play golf.

Got some cool (or uncool) hobbies you'd like to share? I love to try new breweries, and I have a beer glass collection from all of the breweries I’ve been to around the world. Also, I’m a huge aviation fan so I enjoy going to look airplanes, and I aspire to get my pilots license within the next few years.

What has been your biggest achievement at CrossFit in general? Being able to do a bar muscle up. Before I started doing CrossFit, I’d see people doing muscle ups and was fascinated by it and thought it only took a big kip... I was completely wrong. It was much harder than that, and I’m forever grateful for coaches here at CFKoP for not only helping me get one but also stringing them together

What skill have you been working on during 2018? Double-unders... after doing CrossFit for 2 years, I figure its time I learn how to jump up and down while flicking my wrists in a coordinated manner (I’m quite uncoordinated)

Goals for the rest of this year? String ring muscle ups

What's your favorite WOD? Murph! I love long, grueling workouts that test your focus and determination to finish. If not Murph then anything that involves handstand push-ups or bar muscle ups

How about your favorite food/snacks? Anything chocolate or a good hamburger (so mainly foods that don’t fit into my macros)

What is the craziest workout outside of CF you have ever done? Toss up between running a half marathon or pre-season basketball workouts in high school. We’d start off practice by running a 5k then run suicide sprints all before starting our drills

What’s your least favorite WOD? I haven’t experienced a WOD that I haven’t fully disliked but I imagine if a workout were programmed involving rope climbs, thrusters, and double unders I may use that as a rest day.

Favorite lift/movement? Overhead squat because it shows your weaknesses and is a great way to test how far you’ve come from. I, for some reason, also love dumbbell snatches (if they’re even considered a lift?)

What’s your least favorite lift/movement? Thrusters…

What’s your favorite piece of workout "gear"? A towel, I sweat like crazy and we all know how ‘toasty’ it can get in the box during the summer...so much so that I swear I have to wipe my face after putting my shoes on... Besides that I like my knee sleeves. My knees have always been a bit shaky, and the sleeves allow me to have some extra compression and stability.

What you say is your biggest improvement since starting CF? My efficiency in workouts and understanding my limits. I believe that I’ve become quicker in transitions between movements as I’ve become more accustom to them. I’ve become more aware of what movements/weights I can do in a reasonable time to maintain the programmed intensity.

Who is your favorite coach? This is the toughest question in this list... I have a deep appreciation for all of the coaches here at CFKoP. Aimee demands nothing but the best and every day the coaches on staff meet, if not exceed, her expectations. Unfortunately, I don’t get to frequently take classes with all of them but each coach here brings unique attributes that have helped me grow in my CrossFit journey. The four coaches I have the most often are Manisha, Keith, Rachel, and Tim, and they are all fabulous. Manisha has a caring personality and is amazing when it comes to scales or helping me decide how to approach a workout. Keith is a ray of sunshine on a gloomy Saturday morning, and I genuinely enjoy his random movie quotes and his blusterous voice that gets the class in line. Rachel is a knowledgeable coach, especially when it comes to lifts, so I enjoy her feedback and guidance for anything barbell related. Tim loves to pack as much into 45 mins on a Wednesday morning at 5:15 AM as possible, which I appreciate, except for the 1 minute wall sits… those are not my favorite.

PR's to mention? Goals Reached? Nutrition highlights? I weighed in recently at under 200lbs for the first time since 6th grade. At my heaviest I was almost 275lbs but thanks to following my wonderful macro coach’s, Rachel, advice, I have been able to see great results and continue to watch the scale get lighter and lighter.

W.O.D. 10.2.18

6 Rounds for time of:
21 Ab-Mat Sit-ups
15 Calories Row
9 Strict Handstand Push-ups

Quote: 

“You learn more from failure than from success. Don’t let it stop you. Failure builds character.” 

– Unknown

10 Years Strong Event and Party

We have ONE more BIG party on the distant horizon. 

The 10 year Anniversary Gala was a HUGE success, thank you for all coming.

But....the celebration isn't over yet.

Since the community is such an integral part of who we are and what we do, we have teamed up with the broader CrossFit Community. 

In addition to CrossFit King of Prussia; CrossFit Apex, CrossFit Delaware Valley and CrossFit Generation are also in their 10th year of operation as an affiliate.  To celebrate, we’ve banded together for our ‘10 Years Strong Event' which will include a CrossFit WOD and party! 

This event will be hosted at CrossFit King of Prussia on Saturday, October 13th (10am start), this event is for all CrossFit King of Prussia members. We’ll do a fun, scalable WOD and then have a ‘get-to-know-you’ party with the other local affiliates.  After the gym, we’ve booked a space at the Conshohocken Brew Pub in Bridgeport (across from the gym) to celebrate with food and drinks. 

Oh, and we’ve invited a special guest: CrossFit HQ’s Dave Castro! Dave is the director of the CrossFit Games and will be hanging out with us too. 

This is fun, free event! If you’d like to participate, please CLICK HERE to SIGN UP for a HEAT. for the WOD. This will be scalable and everyone can participate. 

If you’d like a t-shirt,  CLICK HERE to BUY A SHIRT by Thursday, October 4th. $20 for any style. 

NOTE: You don’t need to order a t-shirt to participate. Nor do you need to participate to order a shirt. BUT you do NEED to sign up for a heat to participate. 

The WOD will be:

AMRAP in 10 minutes:

In teams of 4:

Station 1: 10 Burpees 

Station 2: 10 Overhead Plate Reverse Lunges (25lb ladies,45lb men) 

Station 3: 10 KB Swings (35/53#) 

Station 4: 10 Box Jumps (20/24") 

 WOD will be done, tunnel style. Athletes all start at a different station and move to the next once all movements are complete.  

YOU DO NOT NEED A TEAM OF 4 to sign up, you will be paired with athletes from the other gyms to celebrate a sense of community and camaraderie.