1.4.23

All for time:

3 Rounds of:

25 Abmat-Sit-ups

18/25 Calorie Air Bike

rest 2:00

3 Rounds of:

25 GHD-Sit-ups

18/25 Calorie Air Bike

Community Notes:

Weekend classes - 9 AM Saturday (CrossFit) and Sunday (Cardio) will be held at the Lyons Den 555 W. Beidler Road, King of Prussia. 

Quote: 

"The art of life is to know how to enjoy a little and to endure very much." 

-William Hazlitt

1.3.23

TEST DAY - RECORD RESULTS

Squat Clean + 2 Front Squats

(For max load)

Cash out

For time:

500 M Ski

Community Notes:

Weekend classes - 9 AM Saturday (CrossFit) and Sunday (Cardio) will be held at the Lyons Den 555 W. Beidler Road, King of Prussia. 

Quote: 

"We are here to add what we can to life, not to get what we can from life." 

-William Osler

Consistency

 

We all know consistency breeds adaptation, and we wanted to take a minute to celebrate our athletes and their dedication to CrossFit King of Prussia in 2022. Check out how many times these athletes have walked through the doors!

Meighan D 282 visits

Freaky G 232 visits 

Alex T 227 visits 

Greg A 224 visits 

Jeff P 217 visits 

Pam G 216 visits 

Erin M 209 visits 

Erini 198 visits 

Danielle C 189 visits 

Meg O186 visits 

1.2.23

AMRAP in 20 minutes: 

15 air squats 

9 DB snatches, right arm (35/50 lb) 

10 push-ups 

9 DB snatches, left arm (35/50 lb) 

Quote: 

"Life comes from the earth and life returns to the earth." 

-Zhuangzi

Member spotlight - Alan Keil

Alan Keil

How long have you been at CF KOP? 6 Years 

What brought you in our doors? I was newly divorced in 2016 and my daughter Kelsey Kiel called me up and said that I needed to do something - I can't just sit in my apartment. She asked me if she finds a Crossfit Box near me would I go? I said I would (not thinking she would find one close to me). Well she found KoP and signed me up for the Foundations Class and even paid for it. I was going. From that day forward I have always come to KoP and have loved it all. 

Who is your favorite coach and why? Wow - thats a tough question - all the coaches are wonderful and supportive but I have to say that Coach Aimee would be the one. Aimee has never treated me as if I could not be successful in the gym. She has taught me so much about CrossFit that I will be forever grateful. She has been there to help me scale the WODs to fit into my physical ability (which is getting better everyday) She has created a community that is so supportive and just fun to be at. The masters classes are a prime example of how Aimee has helped me and others at or around my age. 

What have you gained from being a part of this community? The Community is the BEST! I have always been part of groups from my Fraternity in college to a men's group that we have been together for over 20 years. This KoP community is special. Everyone is here for each other. No one has ever, never said to me I can't do it. Your too old for this. None of that. The support and love that this community has is near and dear to my heart. Its funny a majority of the athletes here could be my kids - and I love that. 

What has been your biggest challenge? I would have to say that being consistent, fighting through injuries and getting down on myself. There are times when work gets in the way of me getting to the Masters Class but I am starting to figure out I can make it up by getting to another class even though its not the Masters Class. 

What has been your biggest accomplishment? Doing something to improve my physical being, I have joined more gyms over my 65 years than I can count but I have never stuck to a gym or program like I have with CrossFit KoP. I never thought I would have PRs in anything. But I have set new PRs for myself in the deadlift and front squat. 

To wrap this up - I am humbled to have been named January's Member Spotlight. This box means the world to me. I have a family here and I cherish it with all my heart.

1.1.23

CrossFit King of Prussia will be CLOSED today 1/1.

Quote: 

“The magic in new beginnings is truly the most powerful of them all.” 

– Josiyah Martin

12.31.22

CrossFit King of Prussia will be CLOSED today 12/31 and tomorrow 1/1.

Quote: 

“No one can ever take your memories from you – each day is a new beginning, make good memories every day.”

 – Catherine Pulsifer

12.30.22

TEST DAY - RECORD RESULTS

'Amanda'

9-7-5 reps of:

Ring Muscle Ups 

Squat Snatches (95/135#)

CLICK HERE to compare to 4.12.22

CLICK HERE to compare to 8/15/22

CLICK HERE to read about who Amanda was.

Community Notes:

We will be CLOSED on Saturday 12/31 and Sunday 1/1 for New Years!

We will re-open with our regular schedule on 1/2/23!

Quote: 

“Take the first step in faith. You don’t have to see the whole staircase, just take the first step.” 

– Martin Luther King Jr.

12.29.22

5 sets for max load: 

 6 front-rack lunges (3/leg)

then...

 

Every minute on the minute for 5 minutes: 

:30 max calorie row 

Every minute on the minute for 5 minutes: 

 :40 max calorie row 

Every minute on the minute for 5 minutes: 

 :45 max calorie row 

Every minute on the minute for 5 minutes: 

 :50 max calorie row

Record total calories for each 5 minutes increment and the total for 20 minutes.

Community Notes:

We will be CLOSED on Saturday 12/31 and Sunday 1/1 for New Years!

We will re-open with our regular schedule on 1/2/23!

Quote: 

“No matter how hard the past is, you can always begin again.”

 – Buddha

12.28.22

4 sets for AMRAP 4: 

3 hang power cleans (95/135 lb) 

6 shoulder-to-overheads 

9 lateral burpees over the bar 

12 pull-ups 

--Rest 2:00 between rounds--

Community Notes:

We will be CLOSED on Saturday 12/31 and Sunday 1/1 for New Years!

We will re-open with our regular schedule on 1/2/23!

Quote: 

As iron sharpens iron, so a friend sharpens a friend. 

-Solomon

12.27.22

AMRAP 20 with a partner: 

23 box jump overs (20/24 in) 

23 power snatches (65/95 lb) 

23 overhead squats (65/95 lb) 

23 knees-to-elbows 

23 air bike calories

(This workout is performed with a partner, while one partner works, one rests.)

Community Notes:

We will be CLOSED on Saturday 12/31 and Sunday 1/1 for New Years!

We will re-open with our regular schedule on 1/2/23!

Quote: 

“Even the greatest was once a beginner. Don’t be afraid to take that first step.” 

– Muhammad Ali