W.O.D. 5.28.15

For time:
60 Calorie Row
50 Kettlebell Swings (35/55#)
40 Chest to Bar Pull-ups
30 Calorie Row
20 Kettlebell Swings (35/55#
10  Chest to Bar Pull-ups

Community Notes:
Join us on Sunday 5/31 at 10:00AM for a FREE friends and family WOD. All ages welcome.

“If you are afraid of failure you don’t deserve to be successful!”
– Charles Barkley


W.O.D. 5.27.15

2 Minutes Max Muscle Ups
2 Minutes Rest 
2 Minutes Max Snatches (95/135#)
2 Minutes Rest
2 Minutes Max Over Head Squats (95/135#)

Score is total reps completed from each section.

Community Notes:
Join us on Sunday 5/31 at 10:00AM for a FREE friends and family WOD. All ages welcome.

“Impossible is just a big word thrown around by small men who find it easier to live in the world they’ve been given than to explore the power they have to change it. Impossible is not a fact. It’s an opinion. Impossible is not a declaration. It’s a dare. Impossible is potential. Impossible is temporary. Impossible is nothing.”
– Muhammad Ali (World Champion Boxer)


W.O.D. 5.26.15

Back Squat 

Cash out:
AMRAP in 9 Minutes
15 Calorie Row
9 Burpee Box Jumps (20/24")

Record total Reps.

“Get going. Move forward. Aim High. Plan a takeoff. Don’t just sit on the runway and hope someone will come along and push the airplane. It simply won’t happen. Change your attitude and gain some altitude. Believe me, you’ll love it up here.”
– Donald Trump


W.O.D. 5.25.15

Members, Friends and Family are welcome to join CrossFit King of Prussia today at 10:00AM to honor and remember those who died while serving in our Armed Forces.

Aimee will be running the following workout.

For time: 
1 mile Run 
100 Pull-ups 
200 Push-ups 
300 Squats 
1 mile Run

The reps can be partitioned as needed. Wear 20# body armor if you have it. Ladies #10.
You are welcome to complete this as an individual, with a partner, or team of athletes.  Additional scaling options will be provided at class.

This workout is in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Community Notes:
There will be FREE babysitting at 10:00AM.

“Press on – nothing can take the place of persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Perseverance and determination alone are omnipotent.”
 – Calvin Coolidge




W.O.D. 5.24.15

Power Cleans (105/155#)

Community Notes:
Join us tomorrow for the Memorial Day workout at 10:00AM. Free for members, friends and family.

“It is time for us all to stand and cheer for the doer, the achiever – the one who recognizes the challenges and does something about it.”
– Vince Lombardi


W.O.D. 5.23.15

"Fight Gone Bad!" 
Three rounds of: 
Wall-ball, 14/20 pound ball, 9/10 ft target (Reps) 
Sumo deadlift high-pull, 55/75 pounds (Reps) 
Box Jump, 20" box (Reps) 
Push-press, 55/75 pounds (Reps) 
Row (Calories) 

 In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Score is total reps for the entire workout.

“In the middle of every difficulty lies opportunity.” 
– Albert Einstein


W.O.D. 5.22.15

Pistol- One legged Squat

AMRAP in 20 Minutes:
200 Meter Run
10 Pistols
10 GHD Sit-ups
1 Rope Climb

Community Notes:
Join us on Monday the 25th at 10:00AM for a FREE class. Friends and Family are welcome.

Click here to sign up for the Summer Teens Program (ages 13+)
Click here to sign up for the Summer Preschool Program (ages 3-6)

“Everyone has inside them a piece of good news. The good news is you don’t know how great you can be! How much you can love! What you can accomplish! And what your potential is.”
– Anne Frank


W.O.D. 5.21.15

Click here to sign up for the Summer Teens Program (ages 13+)
Click here to sign up for the Summer Preschool Program (ages 3-6)

1-10-1-20-1-30 reps 

Score by posting each weight and total load (add up all six barbell loads)

“A word of encouragement during a failure is worth more than an hour of praise after success.”
– Unknown



W.O.D. 5.20.15

Two FREE Friends and Family workouts are coming up at CFKoP...tell someone new 5.25 and 5.31!! 

AMRAP in 15 Minutes:
15 Dumbbell Front Squats (35/55#)
15 Toes to Bar
15 Hand Release Push-ups

Community Notes:
WE have a some FREE classes coming up, please tell a friend and join us today.  
Monday, May 25th Memorial Day at 10:00AM and Sunday, May 31st at 10:00AM.

“If you can find a path with no obstacles, it probably doesn't lead anywhere.” 
- Frank A. Clark 


W.O.D. 5.19.15

For time:
15 Clean and Jerks (95/135#)
100 Double Unders
15 Clean and Jerks (95/135#)
100 Double Unders
15 Clean and Jerks (95/135#) 

"If you don't have time to do it right, you must have time to do it over." 


W.O.D. 5.18.15

Test Day -- Record Results

3 Rounds for time of 
400 Meter Run 
21 Kettlebell Swings (35/55#) 
12 Pull-ups

That which does not kill us makes us stronger.
-Friedrich Nietzsche