9.11.22

3 rounds for time: 

800/1,000-m row – 

After each round perform 2 double-unders for each stroke taken.

 Quote:

"Faith is the bird that feels the light when the dawn is still dark." - Rabindranath Tagore

9.10.22

4 Rounds for time:

15 Handstand Push-ups

50 Double Unders

15 Dumbbell Bench Press (35/50#)

50 Double Unders

Cash out:

800 Meter Run

 Quote:

"It is amazing how complete is the delusion that beauty is to goodness." - Leo Tolstoy

9.9.22

5 Rounds:

In a 4:00 window complete:

500 Meter Row

10 Burpees

Max Calories Air Bike

Rest 1:00

(record total calories for all 5 rounds)

Cash out:

3 Rounds:

:30 L-sit hold

:30 High plank hold

:30 Chin over bar hold

:30 Low Plank Hold

 Quote:

"I don't think of all the misery but of the beauty that still remains." - Anne Frank

9.8.22

5 Rounds:

AMRAP in 3 Minutes:

3 Bar Muscle Ups

5 Dumbbell Hang Power Cleans (35/50#)

7 Box Jump Overs (20/24") 

(athletes can fully clear the box or jump on and over)

Rest 1:00 between rounds

(Record total rounds and reps)

Quote: 

"There's nothing wrong with dreaming big, just as long as you understand you need to put in hard work to make things happen. Also, it's key to have the right people around you to help and support you." —Annie Thorisdottir

9.7.22

 TEST DAY - RECORD RESULTS

5 RM Deadlift 

Cash out:

MAX Calories Air Bike  or C2 Bike in 10 Minutes

CLICK HERE to compare to 1.19.22

CLICK HERE to compare to 5.11.22

Quote: 

"If they stand behind you, protect them. If they stand beside you, respect them. If they stand against you, defeat them." (Nordic Viking saying)

9.6.22

Take 15 minutes to build to a heavy Front Squat 

then...

For time:

15-12-9-6 reps of:

Front Squat (125/185#) (from the floor)

Chest to Bar Pull-up

Toes to Bar

Quote: 

"The main reason I love this quote so much and why I find motivation from it is because no matter the situation, you can always try and turn it into a positive by learning and evolving from that experience. But it also reminds you that you're never alone even when times are tough." —Tia-Clair Toomey

CLOSED for Labor Day

 

CrossFit King of Prussia will be CLOSED today September 5th for Labor Day, we will resume our normal hours on Tuesday September 6th. 

9.4.22

For time: 

1000 Meter Row

100 Double Unders

1 Mile Run 

800 Meter Row

80 Double Unders

800 M Run 

400 M Row

40 Double Unders

400 M Row

(30 Minute Cap)

Community Notes:

We will be CLOSED for Labor Day on Monday September 5th.

Quote: 

Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful. – Herman Cain

9.3.22

All for time:

50-35-25 reps of:

Wallballs (14/20 to 9/10 ft)

Russian Kettlebell Swings (53/70#)

Rest 5:00 

2 Rounds:

250 M Ski Erg

15 Power Clean (75/115#)

250 M Ski Erg

15 Push Press (75/115#)

Community Notes:

We will be CLOSED for Labor Day on Monday September 5th.

Quote: 

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

9.2.22

For Time: 

10-8-6-4-2 Squat Snatch 

115/75-135/95-155/105-175/115-185/125 

20-40-60-80-100 Double Unders

CLICK HERE to compare to 7.26.18

Community Notes:

We will be CLOSED for Labor Day on Monday September 5th.

Quote: 

If you are not willing to risk the usual, you will have to settle for the ordinary. – Jim Rohn

Coach Spotlight - Ben Berry

 

How long have you been at CF KOP?

• I joined CF KOP October 2019, a month after moving back home from DC. 

What made you want to get your Level 1 and start coaching?

• Aimee asked if I had anything interest in coaching and I initially thought that was a terrible idea. My friends and family that I have known me for years know I do not want to be responsible for other people. But I talked to a few current members at CF KOP and they thought I’d make a good coach. Plus I needed a new challenge in life. I had already done most of the things I wanted to do in my career, so coaching (and coaching something that was still relatively new to me) was an exciting opportunity. 

What's your favorite thing about coaching?

• I will pick several things:
• There’s so many things. When Aimee is in my class and she yells “what was I thinking when I programmed this?!?!” Make me feel better that I’m not a as bad of an athlete as I thought haha. I thoroughly enjoy strength and lifting days. When there’s nothing but you and a barbell. When I can get into the details of different grip for deadlifts (double overhand, mix grip, or hook grip). When I see athletes hit PRs (which always happens in my class because athletes hit PRs when the coach is attractive). Seeing athletes get their first BMU, or HSPU, or other gymnastic movements. 

What do you admire about your fellow coaches?

• it is very admirable how knowledgeable all the coaches are. That’s something I didn’t realize until I would drop into other gyms when I’d travel. There’s a proper general warmup, time for skill progressions and scaling options. I feel completely confident that someone could drop into a class and have a good time. I admire how Keith Bombar controls a room when coaching, while keeping it light with his self deprecating sense of humor. However Keith knows more about the human body than I know about myself. Last year I was talking to a member who raved about the endless information that Keith had in his head. 

How has coaching made an impact on your life?

• Coaching at CF KOP has had a great impact on my life. I’ve made some friends, gotten to know several members on a deeper level outside of the gym and it’s been great. When I moved back from DC in 2019, most of my friends I grew up with had moved away and all of them had families. Which is great, I’m not complaining, it’s just our friendship has change and I’m happy for all of them. 90% of the friends I’ve made in the area since moving back are from CF KOP.