1.27.23

7 Rounds for time of:

14 Dumbbell Deadlifts

14 Dumbbell Bench Press 

Men: 50-lb. dumbbells 

Women: 35-lb. dumbbells

Cash out:

Strict Weighted Pull-up

5-5-5-5-5 

(record load used)

Quote: 

Gold medals aren't really made of gold. They're made of sweat, determination, and a hard-to-find alloy called guts. 

- Dan Gable

Sign up TODAY for the OPEN

Are you signed up for this years The CrossFit Games open ?? 

We will draft teams for our in house teams next week (first week of February) so sign up soon if you haven’t already. You will a receive a custom CrossFit king of Prussia CrossFit open shirt, an awesome fun filled end of the open party at the conclusion of the final week, and the winning team gets bragging rights on their fitness for a whole year. 

 The yearly in house open continues and the rivalry is heating up already!! 

Team Excellence Chasers will be headed up by Coach Taylor and co caption Danielle! Defending champion Team Excellence will be lead by coach Aimee and co captain coach Keith! 

 

What is it ? Three workouts completed over a three week period to test your fitness level and improvement from the previous year. Just like in class there will be an RX version of the released by the CrossFit games as well as scaled version! When? The workouts will be released Thursday and be the workout of the day for the following Friday each week! Collectively most of us will perform the workouts Friday night in heats with one of your fellow gym members as your judge. Just come in Friday evening sign yourself up in a heat and we will help you prepare for the workout! 

What do I need to do? Sign up below ⬇️ ⬇️ https://games.crossfit.com/register/open... Then let one of your coaches know so we can add you to the list for the open draft . 

Why? The open is a SPECIAL time of the year where we get to test and celebrate our hard work we put in year round. I personally love the open for the OPEN MAGIC, a phenomenon where you push yourself to do something or accomplish something you never thought you could do or have been working towards all year. The countless PRs and first I have seen over the years keeps me signing up year after year! If all that hasn’t swayed you remember it will be the Friday workout every week for three weeks anyway so you might as well sign up and have some fun !!

CrossFit Kids

 

Join us this Saturday for CrossFit Kids.

Ages 5-12- no experience necessary.

$20 drop in.

1.26.23

Take 15 minutes to build to a moderately heavy 3 RM Back Squat

then....

2 Rounds for time of:

1000 Meter Row

30 GHD Sit-ups

10 Back Squats (@60% of your 3 RM)

3 Rope Climbs (15ft)

(20:00 CAP)

Quote: 

The price of success is hard work, dedication to the job at hand, and the determination that whether we win or lose, we have applied the best of ourselves to the task at hand. 

-Vince Lombardi

1.25.23

Power Snatch 

2-2-2-2-2-2-2

Cash out:

AMRAP in 7 Minutes:

16 Dumbbell Snatch (35/50#)

8 Strict Handstand Push-ups

Quote: 

Nothing in this world can take the place of persistence. Talent will not: nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not: the world is full of educated derelicts. Persistence and determination alone are omnipotent. 

- Calvin Coolidge

1.24.23

For time:

15 Ring Muscle Ups

25 Knees to Elbows

30 Burpees

35 Box Jumps (20/24")

30 Burpees

25 Toes to Bar

15 Bar Muscle Ups

Quote: 

“Without continual growth and progress, such words as improvement, achievement, and success have no meaning.” 

-Benjamin Franklin

1.23.23

For time:

20 Calorie Row

12 Deadlifts (105/155#)

9 Hang Power Cleans (105/155#)

6 Push Jerks 

15 Calories Air Bike

12 Deadlifts (105/155#)

9 Hang Power Cleans (105/155#)

6 Push Jerks

20 Calories Ski Erg

12 Deadlifts (105/155#)

9 Hang Power Cleans (105/155#)

6 Push Jerks

100 Double Unders

12 Deadlifts (105/155#)

9 Hang Power Cleans (105/155#)

6 Push Jerks

Quote: 

“If you want to experience significant progress toward your goal, you need to be intentional about the work you’re doing every day.” 

-Anonymous

1.22.23

CARDIO - SUNDAY

Every 6 minutes x 5 rounds:

30/22 Calories Air Bike

12 Burpee Box Jump Overs (20/24")

500 M Row

Sunday Lifting

Every 2 minutes

3 Rounds 

3 Front Squats + 1 Jerk

3 Rounds

2 Front Squats + 1 jerk

3 Rounds

1 Front Squat + 1 Jerk

Quote: 

“Comfort is the enemy of progress.” 

-P. T. Barnum

1.21.23

On a 1:30 clock x 5 sets: 

10 toes-to-bars 

10 deadlifts (65/95 lb) 

Max hang power snatch

– Rest 1:00 between sets.

Record total Hang Power Snatch per Round.

Quote: 

“Allow yourself to be proud of yourself and all the progress you’ve made. Especially the progress that no one else can see.” 

-Anonymous

1.20.23

TEST DAY- RECORD RESULTS

"Nancy" 

5 Rounds for time of:

400 Meter Run 

15 Overhead Squats (65/95#)

Quote: 

“Slow, steady progress is better than daily excuses.” 

-Robin Sharma

The 2023 CrossFit Games OPEN

As CrossFit Founder Greg Glassman said: “The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.” 

The Open is an expression of this quote in practical application. It represents the opportunity to be part of something bigger, to spark inspiration, to find motivation to move a little bit faster, to learn a new skill, to go a little bit heavier, and to pay a little more attention to your repetitions and the quality of your movement. You have the opportunity to care a little more about the people around you, to be invested in something more than your own workout, and to be invested in everyone else’s successes and triumphs in addition to your own. 

Sign up today at games.CrossFit.com and then add your name to the list at the gym!!! We will draft teams for our intramural open in a week! So sign up soon!