4.8.22

5 Rounds for time of:

50 ft Handstand Walk 

12 Dumbbell Snatch (50/70#)

15 Box Jumps (24/30")

Quote: 

“Sometimes the things we can’t change end up changing us.” 

Anonymous

4.7.22

AMRAP in 20 Minutes:

20 GHD Sit-ups

10 Dumbbell Forward Front Rack Lunges (35/50#)

50 Double Unders

10 Dumbbell Backward Front Rack Lunges (35/50#)

5 Bar Muscle Ups

Quote: 

“Change your thoughts and you change your world.” 

-Norman Vincent Peale

4.6.22

BLOG HACK

If you see this amazing woman today, please remember to wish her a happy birthday.  Our fearless leader has made yet another journey around the sun and in doing so, has positively impacted the lives of everyone that she has come in contact with...not only at KoP, but wherever she travels promoting the benefits of CrossFit.  She continues to dedicate her life to making sure that each of us have a longer, healthier and more enjoyable journey.  Aimee, your passion makes each of us want to be the best version of ourselves.  We collectively thank you and wish you nothing but the best of birthdays!  

TEST DAY - RECORD RESULTS

5 RM Bench Press

Cash out (not for time):

5 Rounds

3 Pull-overs

6 Toes to Bar

9 GHD Hip Extensions

Quote: 

“Action changes things.” -Anonymous

4.5.22

Front Squat

7-7-7-7

Cash out:

7 Rounds 

7 Front Squats (@80% of 7 RM)

7 Chest to Bar Pull-ups

(time cap 10 minutes)

Quote: 

“The secret of change is to focus all of your energy, not on fighting the old, but on building the new.” Socrates

Super Total

Super total 2022 was a HUGE success. Thanks to all the competitors, volunteers and to Coach Taylor for putting on a great event! Congrats to our very own Dana Hazard, Keith Bombar, Seth Pruitt and Aimee Lyons for their wins in their respective masters divisions! And to Kate Chialastri, Ben Berry and Jeffrey Paul for some stellar work in very competitive divisions. 

4.4.22

TEST DAY -RECORD RESULTS

"The Chief" 

 Max rounds in 3 minutes of: 

3 Power cleans (95/135#)

6 Push-ups 

9 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: 

“Progress is impossible without change, and those who cannot change their minds cannot change anything.” 

-George Bernard Shaw

4.3.22

CARDIO - SUNDAY at the Lyons Den!

2 Rounds for time of:

100 Double Unders

50 Air Squats

100 Double Unders

40 Push-ups

100 Double Unders

30 Burpees

Community Notes:

We are hosting the 'Supertotal' at the gym TODAY, therefore todays 9 AM class will be at the Lyons Den, 555 w. Beidler Rd, King of Prussia. 

Quote: 

Success is best when it’s shared.

 ~ Howard Schultz, CEO of Starbucks

TIE DYE - Community Day!

Join us on SATURDAY 4/23 at 11:15 AM for a Community Event!

We will be hosting a Tie Dye Day... purchase a CFKOP Crop or T-shirt for the event or bring your own!

Everyone is WELCOME!

Super Total Winners (Day 1)

Congratulations to all the winners of the Supertotal Event - Day 1!

Athletes completed MAX lifts of the Snatch, Clean and Jerk, Squat, Bench Press and Deadlift!

4.2.22

AMRAP in 20 minutes:

15 Burpee Box Jump Overs (20/24")

20 Dumbbell Snatch (35/50#)

30 Air Squats

Cash out:

Max Push-ups in one set!

Quote: 

Great teamwork is the only way we create the breakthroughs that define our careers. 

~ Pat Riley, basketball coach

Athlete spotlight - The Nooners!

This month we wanted to go off the beaten track and highlight not a single member but rather a group of dedicated individuals that have formed a community and culture within their frequented time slot. The Noon Class. This long stemming group has a vibe of their own, rowdy, feisty and very welcoming to newcomers. Lets see what some of the OG Noon members have to say about their noon community... 

 

How long have you been attending the Noon class time slot? Pete D: Been crashing the noon class ever since 2017 - they haven’t told me to leave yet so it’s the only class I go too! 

How has frequenting this class time changed your day for the better? Rich A: The noon class is a nice break from work and daily stress. Makes us mentally and physically more fit and engaged at work and with my family. 

 What do you think is responsible for the Magic that is the noon vibe? Kevin Hain: The people! The best way to explains it; it’s like hanging out with your friends every day. We all respect each other and at the same time challenge each other. Another example is, I was away for the summer, came back and it was like I never left. 

 Meredith: We have some regular nooners, and some other CFKOP members that pop in and join us periodically. Any magic at CFKOP always starts with Aimee, and her dedication to quality fitness and her attitude! No Ice breaker at the nooner is complete without words of inspiration and wisdom from Pastor Rich. It’s a fantastic, supportive, non-judgy and fun crew and I’m so grateful to have them! 

 How long have you been throwing down at noon? Pam G: Almost 10 years! Back when it was an hour the first time and the class consisted of 3 people including Coach Steph/Aimee. Then the (45 minute) Express was born and I somehow managed to turn 45 minutes into 3 hours...