Our NEW Sweatshirts have arrived, $55 look for them in the store next week!
Friday, 10/31 - Costume Day - Best Costume gets some FREE gear from the KoP Store.
Saturday, 11/1- The Wolverine - Come try your luck at our "house" WOD and get your name on the board under the Red wolverine t-shirt at the gym. For all you endurance (and AB) junkies this is the WOD to come to!
Tuesday, 11/4 - We are ADDING A CLASS, 7am CrossFit W.O.D. with Coach Paul. That means we now have 7am options M-F! Mon,Tue, Thu, Fri WOD and Wed Open Strength (runs 6:30-8am, come at any time during the session to work on lifts, accessories, skills or strength programs!)
What is the WOLVERINE anyway??
6 Rounds for time of:
10 Clean and Jerks 135#/95#
1 Lyons Loop Run (approx 600M)
THE WOLVERINE CUB:
4 Rounds for time of:
10 Clean and Jerks 95#/65#
400M Run If you aren't already a member of our FB community page make sure to sign up today, we communicate a lot of events, videos, recipes and general "fun" photos through this vehicle. https://www.facebook.com/groups/crossfitkopers
...to Kim G. and Steve on the birth of Hannah Kathryn, she was born today weighing in at 5 pounds, 4 ounces length 19.5"---Mom and baby are doing well, Kim CrossFitted throughout her entire pregnancy. Join us in welcoming the latest baby to the CFKoP Community! Congratulations.
Do you have an awesome idea for a T-shirt? Been thinking about that slogan or quote that you'd love to rock?
Submit your idea (no need to draw or draft a graphic -just describe it) for the next CrossFit KOP or Bridgeport Barbell Club T-shirt to firstname.lastname@example.org or "post to comments" by Friday, October 24th.
One submission per person. If your idea gets printed you will get a free shirt!
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