10.1.22

For time: 

20 Deadlifts (155/225#)

40 Pull-ups 

15 Deadlifts (155/225#)

30 Chest to Bar Pull-ups

10 Deadlifts (155/225#)

20 Toes to Bar

5 Deadlifts (155/225#)

10 Knees to Elbows

Quote: 

"Just be yourself, there is no one better."

-Taylor swift

15 years!

 

As we head into our fifteenth year as a CrossFit affiliate, I can't help but be overwhelmed with emotion and gratitude for every single person who has walked through the doors of CrossFit King of Prussia. You have ALL taught me a lesson, you have knocked down your own personal wall, become vulnerable and allowed me to have a look into who you are, what you are capable of and how far you can push yourself. I hope you have walked out of the doors of CrossFit King of Prussia with some sort of betterment, maybe it's personal, physical, social or emotional, but no matter what pursuit you have excelled in, experienced or overcome I know the community and walls around CFKOP have played a role in your growth and development. Thank you all for your commitment to CFKOP, cheers to another 15 years of fitness, friends and functional movements executed at high intensity. - Aimee

9.30.22

AMRAP in 25 Minutes w/ a Partner:

70 Burpees

60 Synchro Dumbbell Front Rack Lunge 

50 Dumbbell Snatch 

40 Box Jumps 

30 Dumbbell Box Step-over 

20 Devils Press 

10 Bar Muscle Up

Box height 20/24" 

Single Dumbbell Weight 35/50#

 Quote:

"At some point you just have to let go of what you thought should happen and live in what is happening."

9.29.22

For time:

35 Wall-balls (14/20# to 9/10 ft)

21 Ring Dips

35 Wall-balls (14/20# to 9/10 ft)

15 Ring Dips

35 Wall-balls (14/20# to 9/10 ft)

12 Ring Dips

35 Wall-balls (14/20# to 9/10 ft)

9 Ring Dips

Cash out:

For time:

200 ft Handstand Walk

Quote: 

"Pain is inevitable. Suffering is optional."

9.28.22

AMRAP in 10 Minutes:

12/15 Calories Bike

15 GHD Sit-ups

9 Dumbbell Shoulder to Overhead (35/0#)

rest 5:00 

AMRAP in 10 Minutes:

12/15 Calories Ski

15 Toes to Bar

9 Dumbbell Shoulder to Overhead (35/50#)

Quote: 

"What a wonderful thought it is that some of the best days of our lives haven't happened yet." 

 -Anne Frank

9.27.22

 Front Squat 

5-5-5-5-5

AMRAP in 5:

10 Front Squat (65/95#)

10 Push-ups

Quote:

"How can I begin anything new with all of yesterday in me?"

-Leonard Cohen

9.26.22

For time: 

800/1,000-m row 

15 Wall-walks

600/750-m row 

10 Wall-walks

400/500-m row 

5 Wall-walks

Quote: 

The improvement of understanding is for two ends: first, our own increase of knowledge; secondly, to enable us to deliver that knowledge to others. John Locke

9.25.22

3 Rounds for time:

400 M run

200 Double Unders

200 M run

100 Air Squats

100 M run

50 Burpees

Community Notes:

9 AM Class at the Lyons Den today, 555 W. Beidler Rd, King of Prussia.

No lifting today.

Quote: 

 The journey is never ending. There's always gonna be growth, improvement, adversity; you just gotta take it all in and do what's right, continue to grow, continue to live in the moment. Antonio Brown

9.24.22

10 rounds for time: 

12 box jump overs (20/24 in) 

12 hand-release push-ups

Community Notes:

We are hosting a Level 1 Seminar this weekend, so weekend classes will be held at the Lyons Den on Saturday 9 AM and Sunday 9 AM. 

Lyons Den - 555 W. Beidler Rd. King of Prussia PA.

There will be no CFKids on Saturday and no Lifting on Sunday, 7:00 AM Comp Class will remain at the box on Saturday morning.

Quote: 

“It seems to me the problems you worry yourself sick about never seem to materialize. It's the ones that catch you unexpectedly on a Wednesday afternoon that knock you sideways.” - Alfie

9.23.22

5 Rounds for time of:

400 Meter Run

12 Chest to Bar Pull-ups

15 Sumo-deadlift High Pulls (65/95#)

Community Notes:

We are hosting a Level 1 Seminar this weekend, so weekend classes will be held at the Lyons Den on Saturday 9 AM and Sunday 9 AM. 

Lyons Den - 555 W. Beidler Rd. King of Prussia PA.

There will be no CFKids on Saturday and no Lifting on Sunday, 7:00 AM Comp Class will remain at the box on Saturday morning.

Quote: 

 “Don’t ever let somebody tell you you can’t do something, not even me. You dream, you gotta protect it. People can’t do something themselves, they wanna tell you you can’t do it. If you want something, go get it. Period.” – Chris Gardner, The Pursuit of Happyness

9.22.22

TEST DAY- RECORD RESULTS

1 RM Push Press 

Cash out:

3 Rounds for time:

10 Alternating Dumbbell Snatch (50/70#)

50-ft DB overhead carry, left 

50-ft DB overhead carry, right 

CLICK HERE to compare to 1.28.22

CLICK HERE to compare to 5.3.22

Community Notes:

We are hosting a Level 1 Seminar this weekend, so weekend classes will be held at the Lyons Den on Saturday 9 AM and Sunday 9 AM. 

Lyons Den - 555 W. Beidler Rd. King of Prussia PA.

There will be no CFKids on Saturday and no Lifting on Sunday, 7:00 AM Comp Class will remain at the box on Saturday morning.

Quote: 

“Every man dies, not every man really lives.” – Braveheart