Join us for an ADVENTURE WOD on Saturday at 10:00AM with Coach Steph. Meet at the Annex and she will take you from there. This will be kind of like boot camp but with an "adventure" twist. This is FREE for friends, family of members. This will be the only WOD of the day as CrossFit King of Prussia is hosting "Brawl in the Burbs" our first local Team competition. 21 teams of 2 ladies/2 men will compete to see who's the fittest! Come out to support the KoP athletes competing, Miranda, T. McCann, Derrek, Rachael, Diane, Alison, Dave, Mr. Intensity, Cate and Aimee.
"Set excellent performance as your standard and strive to achieve it each day"
21-18-15-12-9-6-3 for time:
Power Clean (75/115#)
Box Jumps (20″/24″)
Begin each round with a 50m Bear Crawl
Please join us for an "Adventure WOD"
on Saturday, July 26th, at 10:00AM, meet Steph at the Annex and go from there...This
is free for members, friends and family. What exactly is an ADVENTURE
WOD??? Well...its kinda like a boot camp but with a big twist for the
outdoors! (there will be no regular classes on Saturday)
Join us after the Adventure WOD for the Brawl in the Burbs a local team competition at CFKoP! We will also be streaming the CrossFit Games live! All are welcome!
"Quality is never an accident. It is always the result of high intention,
sincere effort, intelligent direction, and skilfull execution.
It represents the wise choice of many alternatives."
Please join us for an "Adventure WOD" on Saturday, July 26th, at 10:00AM, meet Steph at the Annex and go from there...This is free for members, friends and family. What exactly is an ADVENTURE WOD??? Well...its kinda like a boot camp but with a big twist for the outdoors!
"The secret of joy in work is contained in one word - excellence.
To know how to do something well is to enjoy it."
What's going on at CrossFit King of Prussia this weekend?
While the fittest are competing in California at the CrossFit Games, CrossFit KoP will be hosting the Brawl in the Burbs (a local throw-down, team competition, all day Saturday July 26th) please join us to spectate and watch (CFKoP athletes---Alison, Diane, Dave, Mr. Intensity, Rachael, Derreck, Coach McCann, Coach Miranda, Coach Aimee & Coach Cate) or just swing by to watch the CrossFit Games, we will be streaming them live!
If you want to get a quick workout in at 10:00AM... Click here to sign up for the FREE Friends and Family Adventure Workout at CrossFit KoP (Annex) at 10:00 AM on Saturday...see you there.
The thoughts and ideas expressed on this blog and the comments are just that (thoughts and ideas to spur conversation, debate and community). CrossFit KoP and the Coaches associated with it provide information that is of general nature and is provided for educational purposes only. None of the information or services provided by CrossFit King of Prussia is to be taken as medical or other health advice pertaining to any specific health or medical condition that maybe had. The information and services provided by are not a diagnosis, treatment plan, or recommendation for a particular course of action regarding health and is not intended to provide specific medical advice.
World Class Fitness in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.-Greg Glassman