CrossFit King Of Prussia, PA

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Kate C
I played four years of ice hockey at Penn State. After graduation I was depressed, I thought it was going to be all downhill from there in every aspect of my athletic career. Never could I have imagined that I'd be faster and stronger now than I was during my playing days! I started officiating as a way to stay involved in the game. As on ice officials, we ne... [more]
Kate C
I played four years of ice hockey at Penn State. After graduation I was depressed, I thought it was going to be all downhill from there in every aspect of my athletic career. Never could I have imagined that I'd be faster and stronger now than I was during my playing days! I started officiating as a way to stay involved in the game. As on ice officials, we need to be just as strong as the players in order to keep up with play. I worked my way up the ladder and now work NCAA Division 1 & 3 and have been fortunate enough to be selected to work four World Championship tournaments. My fitness levels have played a huge part in why I've been successful and I give a lot of the credit to CrossFit KOP. I ended my 2013 season at the Women's World Championships in Ottawa, skating with the teams that you will see in the Olympics next year. On every tournament evaluation I received, fitness and conditioning was listed as a major strength and I truly believe this is one of the reasons I'm close to reaching my goal of working the Olympic Games. I'm a competitive person so I have always done better when training with a group - I struggle to push myself when training alone. The community at KOP has replaced that team aspect I've missed so much since my playing days. The other members (who I'm also very happy to call my friends) have pushed me and I am now performing at levels I never thought were possible. I started doing triathlons a few years ago and have won my age group with very little training outside of CrossFit. I also have started to compete in various CrossFit competitions and have found it as yet another outlet for me to replace what I had in college. There is nothing that can replicate the experience of playing a college sport but but I finally feel like I have found something that comes pretty darn close. I look forward to going to the gym every night (except when double unders are in the wod!) and I can't wait to see where this training takes me! Thanks to CrossFit KOP and all the awesome community members! [less]
Smizzy
I initially joined Crossfit KOP with the hopes of breaking through a plateau with my rock climbing. Though my climbing technique is good, I felt stuck at the same level due to strength issues. So at the advice of a work colleague, the amazing Coach Plentus, I decided to give Crossfit a try in December of 2012. It did not take long to see changes in my climbing ... [more]
Smizzy
I initially joined Crossfit KOP with the hopes of breaking through a plateau with my rock climbing. Though my climbing technique is good, I felt stuck at the same level due to strength issues. So at the advice of a work colleague, the amazing Coach Plentus, I decided to give Crossfit a try in December of 2012. It did not take long to see changes in my climbing performance. Within six weeks, I felt noticeably stronger, and that strength translated into confidence on the rock wall. Between the WODs and the subsequent Crossfit inspired conversion to 80/20 Paleo eating, I have lost 8 pounds that I could never lose before no matter how much climbing, hiking, dieting, and LA Fitness I did. Lighter body weight allows for an easier time pulling my arse up the rock which also assists with climbing performance. The true proof was at the very end of March when, I was able to start the outdoor spring climbing season at the Gunks at the same level of difficulty as I ended the season that prior fall. That rarely happens for most people, as time away during the winter creates performance regression, and it never happens for me. Had to be the Crossfit! An added bonus I had not expected was the people aspect of Crossfit KOP. The coaches are all highly knowledgeable, and the passion they have for fitness is contagious! They are supportive no matter how slow I am on that damn 800 meter run or how many I times I overthink a lift and therefore blow it. It is not just the coaches, the other members are equally supportive and friendly. Though we do compete with the clock, weight amounts, ourselves, and each other, on any given WOD, there is a sense of community as we truly are in it together. The only problem I now face is that I am finding Crossfit more and more enticing, wanting to Crossfit more at the expense of my climbing time! [less]
Roni
I got married after college and had my 2 children. As a family we spent a great deal of time outdoors hiking, camping, skiing, swimming and well just ….being active. I have been extremely fortunate in that I have never been sick, injured or unable to do the things I enjoy doing. I am very grateful for that!! I started reffing women’s lacrosse the summer Cristofe... [more]
Roni
I got married after college and had my 2 children. As a family we spent a great deal of time outdoors hiking, camping, skiing, swimming and well just ….being active. I have been extremely fortunate in that I have never been sick, injured or unable to do the things I enjoy doing. I am very grateful for that!! I started reffing women’s lacrosse the summer Cristofer was born. I currently officiate at the college level and that requires I stay fit. I remember when I turned 40 everything hurt and I felt like I was falling apart. I thought to myself, how will I ever make it to 50? Those ten years flew by and when I turned 50 I felt worse. I had already had one minor knee surgery and the doc told me I couldn’t run any more for training. He told me I had to start cross training. I knew he was right I just didn’t want to stop running so I ran in the woods. That lasted a few more years then I really had to stop because my knees felt so badly. Then I injured my shoulder building a patio in my back yard. It was hurting all the time and I had very little range of motion. I was losing interest in working out and I was feeling my age, which sucked. The summer of 2010 I started doing P90X. I worked at it hard for about 3 months then it was back to feeling no motivation to work out in my basement. I was using my elliptical for all my work outs (also in my basement) and was slowing losing interest in everything. Last Thanksgiving, my niece and nephew, Becca and Lam, were talking about Crossfit and how awesome it was. It sparked my interest so I did some research on line. Really??? Me, olympic lifting?? I was interested in a change and needed something to motivate me again, but my reservations about joining a gym were huge. I have only been a member of a “gym” once in my life, years ago. I just didn’t see myself going to a gym to work out. I finally agreed to give it a shot. I went to a “Friends and Family” day right after Christmas, 2011 and honestly that was all it took. I was hooked. I never in a million years would have predicted how much I love waking up at 5am to get to the gym to work out 3 mornings a week. Not when I was feeling so unmotivated only a few short months prior. One of the things I like most about Crossfit is the short bursts of high intensity WOD’s. I have always been a sprinter, not a distance runner, so I feel like these work outs were built for me. I am challenged every day and have grown both as an athlete physically and mentally. Who knew there were still some years left in me to learn as an athlete?? I can honestly say, I am in the best shape I have ever been in. And I am motivated again! Once again, I can chase those college girls up and down the lacrosse field and actually stay up with them. I would have never guessed that the biggest benefit of all is the community, camaraderie, support, positive encouragement and friendships I have gained just from being a member at CrossfitKOP. Wow! That says a lot! I am so grateful for all that Crossfit brings into my life. I love working out with Cris too! (when I can wake him up…haha). [less]
John K
I just wanted to check in and let you know that I officially hit 1 year at crossfit KOP on Oct. 8th. As the story goes, I sat next to some cross-fit dude on a plane from Nashville, and the guy informed me he won some competition and was signing a contract with Reebok. Based on his physique and the conversation we had, I googled cross-fit and ended up seeing cro... [more]
John K
I just wanted to check in and let you know that I officially hit 1 year at crossfit KOP on Oct. 8th. As the story goes, I sat next to some cross-fit dude on a plane from Nashville, and the guy informed me he won some competition and was signing a contract with Reebok. Based on his physique and the conversation we had, I googled cross-fit and ended up seeing cross-fit KOP (as you know that guy was Rich Froning, and I was sitting next to the King of cross-fit). I wanted to tell you that cross-fit KOP has changed my life, let me be clear its the KOP part that made it that significant; cross-fit alone may have had an impact, but it is the KOP community that has changed it. KOP has impacted me in two significant ways. First, physically I went from not being capable of an unassisted pull-up, to now rxing workouts that require 100 pull-up's unassited (Yes!!! and a muscle up is in my future). The physical aspect has feeling stronger, eating better, thinking more clearly and, by the way you have cost me a lot of money in buying new pants and shirts (went from a 36" pant to 32" and now need slim cut shirts). The second way, and probably more important reason is has impacted my life is by the friends I have made. I did not grow up around here and moved many times in my work career, so my social network is limited. I have never never found a way to meet such great quality people that have a diversity that is so much fun, the folks in your box are really talented and make the community so vibrant. At the time I joined cross-fit I was coming off of 2 years of sever backpain and had just finished PT. I literally could not put my socks on before my last PT and the doctor told me it was likley that I would always have some pain - my PT guys told me if I get in good enough shape with my core I could do what ever I wanted. Guess what - no more pain! I just wanted to say thanks and let you know what difference a year makes. You and Jason should be really proud of what you have created. I consider myself lucky to be a part of such a great group of people. Please share my thoughts with Jason. By the way - I really want to continue to improve. I will be 45 in a year and would love to be competitive enough to make it to Regionals in the masters category. I am not sure if that is realistic, but what the hell its a goal, and shooting for goals is a hell of a lot more fun then not.[less]
Sarah J
When I was 8 years old I was diagnosed with an anxiety disorder. As a 33 year old woman, anxiety still plays a role in my life, and I do suffer from the more than occasional panic attack. The simplest way to describe a panic attack for anyone who doesn't know is just an overwhelming feeling of dread, feeling like you can't breathe, feeling like you are have no co... [more]
Sarah J
When I was 8 years old I was diagnosed with an anxiety disorder. As a 33 year old woman, anxiety still plays a role in my life, and I do suffer from the more than occasional panic attack. The simplest way to describe a panic attack for anyone who doesn't know is just an overwhelming feeling of dread, feeling like you can't breathe, feeling like you are have no control over yourself, and the end thought,"I'm going to die!". My panic attacks don't ever last for more than a few minutes,but that doesn't make them any less terrifying. I started Crossfit over a year ago and worked out pretty consistently for about a month. After that month, life got in the way and I started making more excuses as to why I couldn't get to the box. During my year hiatus from KOP, (can you call it a hiatus if you were only there for a month?), my anxiety increased and eventually I was only leaving my house to get to work. I wasn't living at all. I was a newlywed and my poor husband probably thought on a daily basis, "Is what I signed up for?". So I started talking to a therapist and we got right to work. She asked me what my goals were and the first thing I said was, "I want to be able to get in my car and get to Crossfit". So that's where we started. After a few months I was back at KOP. My first workout back was filled with tears, as was my second, third and probably tenth. After about a month or so of being at the box, things were changing, and it was more than just the way my clothes fit. I found myself being able to get to a point in a workout where I felt uncomfortable and instead of getting scared and crying, I got scared and kept going. I started doing a few workouts as prescribed, and was finishing workouts I never though I could finish. I didn't do this on my own though. The community built by Aimee and Jason at KOP was behind me 100%. Was I the last one done in workouts? Absolutely! But i was never alone! I had the support of the athletes and coaches...support I had never felt before. I said to Jason the other day, "What can i do during a workout to help me when I get scared and feel like I can't breathe?" I'll never forget what he said. He told me, "Sarah, think of where you came from not that long ago. You never left the box without crying and now you're finishing workouts. Look at how far you have come!" He totally put it in perspective for me! I had come really far and I will only get better! Today I competed in my first competition. It was a competition at out box, for our members only, and I did it. I didn't come close to finishing near the top, but I did it. I got scared, and I did it! I owe so much to Aimee and Jason for just being who they are and creating this environment where everyone can feel safe and everyone can feel good about themselves. Thank you from the bottom of my heart![less]
Kim G
I've been meaning to write you about the progress of my knee and how I wanted to thank you for playing a role in my healing. Prior to CrossFit I was pretty down. I didn't have much outside work, little confidence, and I had gained a ton of weight. I worked out at the gym but I never got my eating in line, so efforts were lost. I found out about CrossFit throu... [more]
Kim G
I've been meaning to write you about the progress of my knee and how I wanted to thank you for playing a role in my healing. Prior to CrossFit I was pretty down. I didn't have much outside work, little confidence, and I had gained a ton of weight. I worked out at the gym but I never got my eating in line, so efforts were lost. I found out about CrossFit through a college friend who did it in Anchorage, Alaska. It changed my life. I began to learn how to treat my body. To make it strong and learn to move efficiently with it. It was the strength, both mentally and physically, that got me through to dark times with my knee surgery. I learned I had to eat right, work what I could, and push myself to be normal again. It was hard and frustrating, but I had CrossFit to come back to and that was motivation enough. I never believed I would have been back four months out (standard is 6) and I feel good. I thank you and all the KoP coaches and community who got me through some of the bleak times. It was through the education I learned at KoP about how to eat properly and make it more as fuel for my movement. In doing so I have lost 18lbs. I have no idea how many inches as I never measured. It was nice to visit the doctor last week and not have her tell me "I needed to lose weight." This time she told me to "keep doing what I am doing." I was elated. Thank you again and that workout today was great. I don't know if I have ever strung 25 squats. I like having the emphasis on different things in workouts. It changes the dynamics. Sneaky![less]

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