9.9.23

AMRAP in 10 Minutes:

3 Wall Walks

6 Power Snatch (75/115#)

9 Calories Ski Erg

REST 2:00

AMRAP in 10 Minutes:

6 Push Jerks (75/115#)

9 Calories Air Bike

12 GHD Sit-ups

Quote: 

“Do what you can, with what you have, where you are.” ―Theodore Roosevelt (1901–1909)

Upcoming Events to benefit the Step Up Foundation

 

We will have raffle at the Girls on Girls event on November 11th proceeds will benefit the Step Up foundation. 

CLICK HERE to register and find out more information.

Friday, November 10th in all classes join us for CHAD - a Hero workout to benefit The Step Up Foundation which raises funds to support programs dedicated to the research and treatment of combat-related injuries while honoring "our veterans and their invisible wounds."

9.8.23

AMRAP 30 with a partner: 

100-calorie Air Bike 

100 dumbbell snatches (50/70 lb) 

100 pull-ups

– Split work as needed with one person working at a time.

Quote: 

“Believe you can and you’re halfway there.” —Theodore Roosevelt (1901–1909)

9.7.23

For time:

200 Meter Run

21 Thrusters (65/95#)

21 Lateral Burpees Over the Bar

200 Meter Run

18 Thrusters

18 Lateral Burpees Over the Bar

200 Meter Run

15 Thrusters

15 Lateral Burpees Over the Bar

200 Meter Run

9 Thrusters

9 Lateral Burpees Over the Bar

Quote: 

“When our memories outweigh our dreams, it is then that we become old.” ―Bill Clinton (1993–2001)

9.6.23

TEST DAY - RECORD RESULTS

Shoulder press 5 RM

Cash out:

EMOM 12: 

Min. 1 | 6 toes to bar + 10 push-ups + 12 pistols

 Min. 2 | Max-rep double-unders 

– Score is total reps

CLICK HERE to compare to 1.17.23

CLICK HERE to compare to 5.2.23

Quote: 

“Associate yourself with men of good quality, if you esteem your own reputation; for ’tis better to be alone than in bad company.” —George Washington (1789–1797)

9.5.23

TEST DAY- RECORD RESULTS 

"Christine" 

3 Rounds for time of: 

500 meter row 

12 body weight deadlifts 

21 box jumps (20/24")

Cash out:

Strict C2B Pull-ups

7-7-7-7-7

CLICK HERE to compare to 1.5.23

CLICK HERE to compare to 5.8.23

Quote: 

 “Do not pray for easy lives. Pray to be stronger men.” —John F. Kennedy (1961–1963)

9.4.23

Happy Labor Day

CrossFit King of Prussia will be CLOSED today, we will re-open tomorrow for our regular schedule. 

Quote: 

 "Whatever you want to do, if you want to be great at it, you have to love it and be able to make sacrifices for it." -Maya Angelou

9.3.23

CARDIO SUNDAY

For time:

50 Calories row 

10 CaloriesBike 

200 Meter Run 

40 Calories row 

20 Calories Bike 

200 Meter Run 

30 Calories Row 

30 Calories Bike 

200 Meter Run 

20 Calories row 

40 Calories Bike 

200 Meter Run 

10 Calories Row 

50 Calories Bike 

200 Meter Run

Quote: 

 "Excellence isn't a one-week or one-year ideal. It is constant." - Michael Jordan

9.2.23

For time: 

500-m row 

30 bench presses (105/155 lb) 

1,000-m row 

20 bench presses 

2,000-m row 

10 bench presses 

(30:00 time cap)

Goal: 

When loading the bench press, strive for loading that allows for 10+ reps in 1:00 and no longer than :30 of rest between bench press sets.

Quote: 

 "When you're good at something, you'll tell everyone. When you're great at something, they'll tell you." 

- Walter Payton

NEWSLETTER

 

Personal and Skill Specific Training

 

In addition to our group classes we offer 'one on one' or small group personal training as well as 30 minute skill session to increase your capacity and understanding of some complex movements and receive personalized attention to reach your fitness goals.