Thanksgiving Weekend MODIFIED Schedule

Thursday, November 24th- Thanksgiving Day

8:00am Amazing Race (Friends & Family)

Free Babysitting Available

Friday, November 25th

9:30am WOD (Free Babysitting)

10:30am Open Strength

12:15pm Express WOD

Saturday, November 26th

10am WOD

10am CrossFit Kids Preschool
11am Open Strength

Sunday, November 27th

10am WOD
11am Open Strength

W.O.D. 11.20.16

Complete as many rounds as possible in 10 minutes of: 

10 handstand push-ups to 4/6-in. deficit 

20-calorie row 

30 single-legged squats, alternating 

Quote:

“Even if you fall on your face, you’re still moving forward.”

 – Victor Kiam

W.O.D. 11.19.16

Every 2 minutes for as long as possible complete: 

 From 0:00-2:00 

 15-ft. rope climbs, 2 ascents 

 125/185-lb. front squats, 2 reps 

 From 2:00-4:00 

 15-ft. rope climbs, 2 ascents 

 125/185-lb. front squats, 4 reps 

 From 4:00-6:00 

 15-ft. rope climbs, 2 ascents 

 125/185-lb. front squats, 6 reps 

Continue adding 2 reps to the front squat each interval for as long as you are able. Post number of minutes completed to comments.

(Scale the number of rope climbs to maintain intensity as well as the load on the Front Squat if necessary)

Community Notes:

Join us on Saturday 11/19 at 11:00AM for a FREE Handstand Clinic, whatever level you are at, we will meet you there and help you progress. Coaches Aimee, Jason, Steph, Giula, Keith and more will be on hand to help! ($25 for non-members)

...also on Saturday we are having a CFKoP social outing at 9PM at Garage North in Fishtown. 

Quote:

“Failure is not an option!”

 – U.S Navy Seals

W.O.D. 11.18.16

TEST DAY- RECORD RESULTS 

"Annie"

50-40-30-20-10

Double Unders 

Sit-ups

Cash out:
Back Squat
3-3-3-3-3

(compare to 2.27.16)

or
 (compare to 5.20.16)

or

 (compare to 8.14.16)

Community Notes: 
CrossFit King of Prussia is going to adopt two foster families this holiday season from the Montgomery Office of Youth and Families! CLICK HERE to use the spreadsheet to sign up to buy a gift. Please bring your gift to the gym by Monday, December 19th. Items should be wrapped with a label which includes family letter and child number. Please place your next to the item you will purchase.

  Quote:

“Intellectual growth should commence at birth and cease only at death”

 – Albert Einstein

W.O.D. 11.17.16

All for time:

3 Rounds of:

30 ft Handstand Walk

10 Clean and Jerks 105/155#

then:

2 Rounds for time of:

400 Meter Run

7 Ring Muscle Ups

Community Notes:
Join us on Saturday 11/19 at 11:00AM for a FREE Handstand Clinic, whatever level you are at, we will meet you there and help you progress. Coaches Aimee, Jason, Steph, Giula, Keith and more will be on hand to help! ($25 for non-members)

...also on Saturday we are having a CFKoP social outing at 9 PM at Garage North in Fishtown. 

Quote:

“I firmly believe that any man’s finest hour, the greatest fulfillment of all that he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle – victorious.”

 – Vince Lombardi

W.O.D. 11.16.16

With a partner: 

8 total rounds

(4 rounds each)

20 Calorie Row 

10 Sumodeadlift High Pull  (55/75#)

15 Front squat  (55/75#)

(Athlete A does one full round, then Athlete B does one full round)

Community Notes:
Join us on Saturday 11/19 at 11:00AM for a FREE Handstand Clinic, whatever level you are at, we will meet you there and help you progress. Coaches Aimee, Jason, Steph, Giula, Keith and more will be on hand to help! ($25 for non-members)

...also on Saturday we are having a CFKoP social outing at 9PM at Garage North in Fishtown. 

Quote:

“Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.”

 – Lance Armstrong

W.O.D. 11.15.16

The Lyons Press Medley 

 Shoulder Press-Push Press-Push Jerk 

 Keeping a barbell in your hands throughout the sequence of the 3 movements, perform 3 reps of Shoulder Press, 3 reps of Push Press and 3 reps of Push Jerks prior to re-racking the barbell. 

 You will add weight to the barbell based on your level and ability. Perform the same sequence (3SP/3PP/3PJ) and re-rack. You will continue to increase the weight on the bar and the weight will eventually get to the point you cannot perform the Shoulder Press. At this point continue the Press Medley with only the Push Press and Push Jerk (3PP/3PJ). When the weight gets too heavy that you you fail on the Push Press you will continue the Press Medley with Push Jerks (3 reps) only. Record the top weight for each lift to Total WOD.

Community Notes:
Join us on Saturday 11/19 at 11:00AM for a FREE Handstand Clinic, whatever level you are at, we will meet you there and help you progress. Coaches Aimee, Jason, Steph, Giula, Keith and more will be on hand to help! ($25 for non-members)

...also on Saturday we are having a CFKoP social outing at 9AM at Garage North in Fishtown. 

 Quote:

“Typically the worlds best athletes are minimalists when it comes to their training. They work hard and fast with few exercises. They master the fundamentals and work with them for years. This is the secret that no one wants to hear.”

 – Greg Glassman, Founder of CrossFit

W.O.D. 11.14.16

All for time:
Max Calorie Row (3 Minutes)

then, directly into:

27-21-15-9 

Overhead Squat (65/95#)

Pull-ups

Record total Calories and Total time

Quote:

“Be mindful. Be grateful. Be positive. Be true. Be kind.” 

 ― Roy T. Bennett, The Light in the Heart

W.O.D. 11.13.16

AMRAP in 15 Minutes:

30 Burpee Box Jump Overs

60 Shoulder to Overhead (75/115#)

90 Med-ball Cleans (14/20#)

Community Notes:
FREE OPEN GYM today from 11:00AM until 12:30PM

Quote:

“Walk as if you are kissing the Earth with your feet.”

 ― Thich Nhat Hanh

W.O.D. 11.12.16

CrossFit King of Prussia is hosting the "Brawl in the Fall" (a partner competition of M/F partners in 5 different divisions), there will be NO regular classes TODAY, but please join us to cheer on these awesome CFKoP athletes who are competing:

Danielle Gambone 

Dave Nichols 

Kevin M. Bray 

Theresa Landed 

Alicia-Marie Moore 

Josh Mc 

Mike Simonson 

Dana Dilullo 

Jon Pistilli 

Pam Gulotta 

Laura Altimari 

Rich Andrews 

Laura and Tim Pappas 

Keith Bombar 

Rachel Spring 

Aimee Lyons 

Ashley McLeod 

Michael Coveney

Our normal class schedule will resume on Sunday. 

Photos:

W.O.D. 11.11.16

Michael

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

3 Rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups

Happy Veterans Day: 

Also known as Armistice Day or Remembrance Day, a day when we honor Military Veterans who served our country. The November holiday was proclaimed by U.S. President Woodrow Wilson on November 11, 1919, for the first anniversary of the signing of the Armistice that formally ended World War I at the 11th hour of the 11th day of the 11th month of 1918. 

 "Thank you all for serving!"

Community Notes:

We are hosting the "Brawl in the Fall on Saturday" there will be NO regular classes, but please join us to cheer on these awesome athletes who are competing:

Danielle Gambone 

Dave Nichols 

Kevin M. Bray 

Theresa Landed 

Alicia-Marie Moore 

Josh Mc 

Mike Simonson 

Dana Dilullo 

Jon Pistilli 

Pam Gulotta 

Laura Altimari 

Rich Andrews 

Laura and Tim Pappas 

Keith Bombar 

Rachel Spring 

Aimee Lyons 

Ashley McLeod 

Michael Coveney

Quote:

"A creative man is motivated by the desire to achieve, not by the desire to beat others." 

-Ayn Rand 

Photos: