Road Runner Sports Event

Saturday, April 27th at 8:30am

Join us for a 1 hour event at Road Runner in King of Prussia/Town Center. It will start with a dynamic warm-up, including boot camp style movements using pushing, pulling, and jumping exercises at various stations.

The workout will combine general physical fitness with fun -and can be done with kids, families, or as an individual. Next we will have a shoe fitting session in store with access to quite a few expert shoe fitters (aka Run Gurus) including out very own run guru, exploring which type and fit of road or trail shoe that matches your fitness goals.

To complete our time together, feel free to join us on a run on the flat and paved Chester Valley Trail (CVT); right near the store!

W.O.D. 4.22.19

TEST DAY- RECORD RESULTS

“Flight Simulator” 

5-10-15-20-25-30-25-40-45-50-45-40-35-30-25-20-15-10-5 

Unbroken Double Unders

CLICK HERE to compare to (1.14.19)

Cash out:
Not for time:
25 Hip/Back Extensions
25 GHD Sit-Ups

Community Notes:
CrossFit Endurance BEGINS on Thursday (4/25) at 6:00 PM at the box.

Join Coach Tim on Saturday at  8:30 AM at Road Runner in Town Center for a FREE workout consisting of a station rotations including strength and bodyweight movements. Then there will be a shoe fitting and a trail run after to get in the endurance season spirit! Starts at 8:30am

 Join Coach Jenna on Saturday at 10:30 AM Workhorse Brewing Co. for an hour long workout plus a beer or cider after!

Quote: 

"Never give up. There are always tough times, regardless of what you do in anything in life. Be able to push through those times and maintain your ultimate goal." 

- Nathan Chen

W.O.D. 4.21.19

Happy Easter

CrossFit King of Prussia is CLOSED today for Easter Sunday, we will resume our normal schedule on Monday. 

W.O.D. 4.20.19

AMPAP (As Many Points as possible in 25 Minutes):
Teams of 4 (two athletes work at a time)

5 Points:
400 Meter Run (team runs together)
4 Wall Ascents (6/8ft)
40 Sandbag cleans (100/150)
40 Calorie Bike (1 bike)

3 Points:
4 Rope Climbs (15ft)
50 Calorie Row (1 Rower)
40 Calorie Ski (1 Ski Erg)
4 Cargo Net Climbs

1 Point:
120 Air Squats
120 Slam Balls (25/30#)
160 Ab-mat Sit-ups
40 Toes to Bar

Community Notes:

Join us TODAY at 9:00 AM for a CrossFit Egg Hunt (bring the Kids) and at 10:00 AM for a FREE Friends and Family Workout (all levels and abilities welcome).

We will be CLOSED on Easter Sunday.

Quote: 

Each time we face our fear, we gain strength, courage, and confidence in the doing.

- Theodore Roosevelt

W.O.D. 4.19.19

Take 15 Minutes to Build to a heavy 3 RM Power Clean and Jerk (touch and go)

then....

5 Rounds for time of:
5 Power Clean and Jerks (105/155#)
10 Chest to Bar Pull-ups

Community Notes:

Join us on Saturday (4/20) at 9:00 AM for a CrossFit Egg Hunt WOD (bring the Kids) and at 10:00 AM for a FREE friends and family workout (all levels and abilities welcome).

We will be CLOSED on Easter Sunday.

Quote:

Because one believes in oneself, one doesn’t try to convince others. Because one is content with oneself, one doesn’t need others’ approval. Because one accepts oneself, the whole world accepts him or her.
― Lao Tzu

W.O.D. 4.18.19

TEST DAY-RECORD RESULTS

 Christine

 Three rounds for time of: 

  Row 500 meters 

 12 Deadlifts: Body weight 

 21  Box jump 20/24 inch box

CLICK HERE to compare to 1.2.19
  CLICK HERE to compare to 2016.

Community Notes:

Join us on Saturday (4/20) at 9:00 AM for a CrossFit Egg Hunt WOD (bring the Kids) and at 10:00 AM for a FREE friends and family workout (all levels and abilities welcome).

We will be CLOSED on Easter Sunday (4/21).

Quote: 

Life is ten percent what you experience and ninety percent how you respond to it. 

― Dorothy M. Neddermeyer

Easter Weekend

Calling all Friends, Family and Kids! 

Join us this Saturday for some FREE classes: 

9:00 am Egg Hunt for kids “big and little” WOD

10:00 am “Free friends and family” work- out geared towards adults.

Sign up today!

Sunday, April 21st: Closed For Easter

Have a great holiday weekend! 🐰🐣🌷

W.O.D. 4.17.19

AMRAP in 20 Minutes:

5 Bar Muscle Ups

10 Toes to Bar

20 dumbbell box step-overs (one dumbbell) alternating 

30 single-arm alternating dumbbell snatches 

Men: 50-lb. dumbbell, 24-in. box 

Women: 35-lb. dumbbell, 20-in. box

Quote: 

Confidence is preparation. Everything else is beyond your control. 

– Richard Kline

W.O.D. 4.16.19

MONOSTRUCTURAL TEST
2000 Meter Row

CLICK HERE to compare to 1.22.19

For time:
 50 Curtis P's (65/95#)

"Curtis P"
Barbell must start from the ground for each rep.
 1 rep will consist of 1 power clean,
1 front rack forward lunge (right leg),
1 front rack forward lunge (left leg),
1 push press.

Quote: 

You have to expect things of yourself before you can do them. 

– Michael Jordan

W.O.D. 4.15.19

4 Rounds:
1 Minute - Air Bike
1 Minute - Kettlebell Swings (35/53#)
1 Minute - Wallballs (14/20# to 9/10ft)
1 Minute - Box Jumps (20/24")
1 Minute - Burpees

Rest 1:00 Minute between rounds.
Score is total repetitions for all 4 rounds.

Community Notes:

Join us on Saturday (4/20) at 9:00 AM for a CrossFit Egg Hunt (bring the Kids) and at 10:00 AM for a FREE friends and family workout (all levels and abilities welcome).

We will be CLOSED on Easter Sunday (4/21).

Quote: 

To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment. 

– Ralph Waldo Emerson

W.O.D. 4.14.19

Strict Weighted Pull-up
1-1-1-1-1-1-1
(record max weight used)

For time:
200 Double Unders
*each time you stop complete one round of "Cindy"
5 Pull-ups
10 Push-ups
15 Air Squats

Quote: 

"Natural ability is important, but you can go far without it if you have the focus, drive, desire and positive attitude." 

- Kirsten Sweetland