2.1.24

4 Rounds for time of:

20 Calories Ski Erg

20 GHD Sit-ups

20 Deadlifts (155/225)

Community Notes:

Saturday 9:00 AM FREE FRIENDS and FAMILY!!!

(grab someone new and introduce them to CrossFit KOP)

CrossFit Kids 10:15 AM Saturday!

Join Coach Taylor for an OPEN house and lifting this Thursday 6:30 PM!

Quote: 

“The only way to prove you are a good sport is to lose.” – Ernie Banks

The OPEN

 Join us for the CrossFit Games OPEN

CLICK HERE to register

March 1st, 8th and 15th in ALL CLASSES 

(6am, 9:30, Noon, 4:30/5:30 PM (Friday night lights) - (Masters Monday's 1:00 PM)

We will have some Themes this year so please grab your Friends and dress accordingly!

March 1st - 24.1 Retro CrossFit KOP Gear!

March 8th - 24.2 Ninja Black!

March 15th - 24.3 Full Metal Jacket CAMO!

Post Friday Night Lights Celebrations at the Taphouse!

Nutrition Challenge

 

Join us for the kick off of the 800 Gram Challenge - Thursday, February 15th at 7:00 PM!

1.31.24

"It's Partner Time"

(Twin with your bestie and show up for this one!)

4 Rounds for time (with a partner): 

150 Double Unders 

 30 Power Snatch (65/95#) 

 Handstand Walk (100 feet)

Quote: 

“I’ve failed over and over again in my life. And that is why I succeed.” – Michael Jordan

1.30.24

Complete as many reps as possible in 21 minutes of: 

Row 500/250/150 meters 

Max-rep strict pull-ups 

Each time you break a set of pull-ups, complete a row. From 0:00-7:00 row 500s, from 7:00-14:00 row 250s, and from 14:00-21:00 row 150s. Score is number of strict pull-ups completed each round.

Scaling: 

Choose a pulling exercise that is challenging but allows you to complete about 7-10 reps unbroken in the early rounds. If at any point you cannot complete 3 reps unbroken, switch to an easier form of pull-up (for example using a band or ring row)

Quote: 

“We are all in the gutter, but some of us are looking at the stars.” —Oscar Wilde

Hungry Dog Barbell Announcement

Committed Club

Thank you all for your commitment to fitness and Crossfit King of Prussia.

For being part of our Committed Crew you will have the ability to submit a workout of your choice and we will pick one or two monthly to be programmed as the daily wod!

Please add your workout in comments below.

1.29.24

TEST DAY- RECORD RESULTS

20 RM Back Squat 

CASH OUT

For time:

20 Handstand Push-ups

20 Pull-ups

20 DB Front Squats (2 DB @ 35/50#)

20 Ab-Mat Sit-ups

(cap 5:00)

Quote: 

“No matter what happens, or how bad it seems today, life does go on, and it will be better tomorrow.” 

– Maya Angelou

1.28.24

10 Rounds for time of:

10/8 Calories Air Bike

10 Burpees 

Quote: 

"Never underestimate the power you have to take your life in a new direction." 

-Germany Kent.

1.27.24

BRING A FRIEND FOR FREE!!

3 Rounds with a Partner:

"share the work with a friend"

400 Meter Run (together)

40 Goblet Squats (53/70#)

40 Kettlebell Swings (53/70#)

40 Sit-ups

40 Push-ups

(if you need an extra challenge use the GHD for Sit-ups and HSPU for Push-ups)

Quote: 

“A new day, a new opportunity, a new chance to be the best version of yourself.” – Unknown.

1.26.24

5 Rounds of:

AMRAP in 4:00 Minutes:

12 Toes to Bar

60 Double Unders

then...max rounds of:

3 Hang Power Snatch (65/95#)

6 Push-ups

9 Air Squats

Rest 1:00 Minute between rounds

* pick up where you left off*

(Record rounds + reps of HPS, PU, AS)

Quote: 

“As athletes, we have ups and downs. Unfortunately, you can't pick the days they come on.” 

-Deena Kastor, American Long Distance Runner