4.28.22

For time: 

1:00 max calorie row 

200-m farmers carry (35/50 dumbbells lb) 

Complete as many rounds as needed to accumulate 100/130 calories

Community Notes:

ALL WEEKEND CLASSES ( 9 AM Sat/Sun) will be held at the Lyons Den, 555 W Beidler Rd. King of Prussia, we are hosting a Level 1 Seminar at CrossFit KoP this weekend. 

A 1 hour ....7 AM session Saturday will be held at CFKOP with a hard stop at 8 AM!

Quote: 

“What should young people do with their lives today? Many things, obviously. But the most daring thing is to create stable communities in which the terrible disease of loneliness can be cured.” – Kurt Vonnegut

Handstand Walk Skill Clinic

CLICK HERE to sign up today!

Join Aimee Lyons (CF-L4) for a Handstand Walking Skill Clinic at CrossFit King of Prussia (200 DeKalb St. Bridgeport) on Thursday, May 12th at 5:30PM 

Both members and non-members are welcome, $25 registration fee. 

No matter what level you are at, you can benefit from this class. We will have a skill progression for you.

4.27.22

21*15*9*

Front Squat  (105/155#)

GHD Sit-up

* After each round complete 5 Bar Muscle Ups

Quote: 

“The purpose of life is not to be happy, but to matter – to be productive, to be useful, to have it make some difference that you have lived at all.” – Leo Rosten

4.26.22

Split Jerk 

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

Cash out:

AMRAP in 7 Minutes:

5 Pull-ups

10 Push-ups

15 Air Squats

Community Notes:

ALL WEEKEND CLASSES ( 9 AM Sat/Sun) will be held at the Lyons Den, 555 W Beidler Rd. King of Prussia, we are hosting a Level 1 Seminar at CrossFit KoP this weekend. 

A 1 hour ....7 AM session Saturday will be held at CFKOP with a hard stop at 8 AM!

Quote: 

“I alone cannot change the world, but I can cast a stone across the waters to create many ripples.” 

– Mother Teresa

4.25.22

For time:

50 Overhead Squats (65/95#)

40 Bar Facing Burpees

40 Power Cleans (65/95#)

30 Bar Facing Burpees

30 Front Rack Lunges (65/95#)

20 Bar Facing Burpees

20 Shoulder to Overhead (65/95#)

Community Notes:

ALL WEEKEND CLASSES ( 9 AM Sat/Sun) will be held at the Lyons Den, 555 W Beidler Rd. King of Prussia, we are hosting a Level 1 Seminar at CrossFit KoP this weekend. 

A 1 hour ....7 AM session Saturday will be held at CFKOP with a hard stop at 8 AM!

Southern Slang: 

"Only Got One Oar In The Water" 

 Meaning: Someone who isn't very smart and always missing the point. We all know at least one person who seems to always be going in circles.

4.24.22

 Every Minute on the Minute for 40:00:

10/12 Calories Row

10/12 Burpees

10/12 Calories Bike

10/12 Calories Ski Erg

Southern Slang: 

"Tougher Than A $2 Steak" 

 Meaning: Something or someone that is very difficult. It's going to take a lot of chewing to get through a problem that fits that description.

CrossFit Level 1 Certificate Course

 

• We are hosting a CrossFit Level 1 Certificate Course on July 02 - 03, 2022 in Bridgeport, PA!
• Sign up at CrossFit
• On Twitter: @crossfit @crossfitcourses #crossfit #crossfittraining #crossfitcourses
• On Instagram: @crossfittraining #crossfit #crossfittraining #crossfitcourses
• On Facebook: CrossFit Training

4.23.22

AMRAP in 7 Minutes:

30 Double Unders

7 Thrusters (65/95#)

rest 3:00 

AMRAP in 7 Minutes:

20 GHD Sit-ups 

10 Burpees

(record total reps for both AMRAPs)

Southern Slang: 

"Worn Slap Out" 

When you're exhausted in an I'm-so-beat-I-can't-go-on kind of way, you're definitely worn slap out. It is a physical and mental state a few degrees past weary and just this side of dog-tired. It happens often during a Southern summer, when the heat rises and the temperatures shoot past 100.

4.22.22

4 - 3:00 Minute Rounds:

12/15 Calories Air Bike

15 Wallballs (14/20# to 9/10 ft)

Max Toes to Bar

Rest 2:00

Score is total Toes to Bar 

 Community Notes:

Please join us TOMORROW for a Tie Dye Community Day on Saturday 4/23 at 11:15 AM. 

All ages and family and friends are welcome, we have CFKOP shirts to sell for you to TieDye or you can bring your own!

Southern Slang: 

"Off Like A Herd Of Turtles" 

 Meaning: Running late and moving slowly. I heard this a lot while trying to get out the door for family trips back in the day.

4.21.22

5 Rounds for time of:

12 Deadlifts (75/115#)

9 Power Snatch (75/115#)

6 Overhead Squats (75/115#)

3 Rope Climbs (15ft)

 Community Notes:

Please join us for a Tie Dye Community Day on Saturday 4/23 at 11:15 AM. 

All ages and family and friends are welcome, we have CFKOP shirts to sell for you to TieDye or you can bring your own!

Southern Slang:

"That Dills My Pickle" 

 Meaning: Super happy and content. Because what could be better than a yummy dill pickle?

4.20.22

LET'S SPRINT!!!!

In Teams of 3 "you go, you go, I go"

For time:

30 Rounds:

7/10 Calories Air Bike

rest 5:00 minutes

15 Rounds:

10/12 Calories Row

 

Southern Slang: 

"Bless Your Heart" 

It can be deployed sincerely, but if you're hearing "bless your heart" in the South, it probably has an edge to it. It's almost always accompanied by a good-natured, perhaps slightly exasperated, shake of the head. Don't worry, though, everyone hears this every now and again.