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Helen meets Grace - Barbells for Boobs Two benchmark workouts come together for our yearly fundraiser for Mammograms in Action & Breast Cancer - we raised over $7,000 this year!
2011 King & Queen of Prussia Each year at CrossFit we host our annual competition for our members & crown a new King and Queen. This year Laura and Mike V. took the titles.
Strongman WOD Mike V and Warnek train for the Hybrid competition in January 2011 at an Open Gym at CFKoP.
Jay E. Deadlifts 575 pounds At our Annual Festivus (Holiday Party) we test our feats of strength- Jay attempts and successfully completes a 575# deadlift. A new personal record.
Can you scale a wall? At CrossFit KoP we perform a variety of functional exercises, including wall scaling! Don't think you can do it...we guarantee we can show you the way!
Barbells for Boobs CrossFit KoP raises over $4000 for Breast Cancer and Mammograms in Action through Barbells for Boobs and our Amazing GRACE fundraiser. Athletes complete 30 Clean and jerks for time Men 135#/Ladies 95#.
Fight Gone Bad 2010 In this workout the athlete moves from each of five stations after a minute for three rounds. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are: 1. Wall-ball: 20/14 pound ball, 10/8 ft target. (Reps) 2. Sumo deadlift high-pull: 75/55 pounds (Reps) 3. Box Jump: 21" (Reps) 4. Push-press: 75/55 pounds (Reps) 5. Row: calories (Calories)
One Armed Isabel by John Warnek Isabel-CrossFit Benchmark WOD, 30 Snatches 135# for time. John Warnek performs it with one arm.
CrossFit KoP hosts the 1st annual King and Queen of Prussia Competition Athletes at CF King of Prussia compete in our internal competition to see who will be crowned King and Queen of Prussia. 2010 winners are John W. and Cate K.
CrossFit King of Prussia Kids Broad General Fun! Our CrossFit Kids show you how to make broad general fitness FUN!
"Fran" In the heat of the summer CrossFit KoP Athletes perform 21-15-9 reps of Barbell Thrusters (95#/65#) and Pull-ups.
CrossFit 215 Winter Throwdown An awesome group of CrossFit KoP athletes compete at the local CrossFit 215 Winter Throwdown competition.
2010 Hybrid Winter Challenge Aimee, Chris, Sam and Mike compete at Hybrid Athletics in the Winter Challenge
Cate CrossFitting while Pregnant Maintaining your fitness while Pregnant is one of the most important things you can do for yourself and your baby.
Aimee Muscle Ups Consecutive muscle ups...x3.
CrossFit Kop "Yack in the Box" Grand Opening We celebrate our grand opening with a competitive WOD, local CrossFitters, friends and family. Thank you to all who made this possible!
2009 Mid-Atlantic Regional Qualifier Aimee Lyons placed 14th overall at the qualifier which was held at Blauer Tactical in VA Beach.
Breaking in the box! Our first days in our big box and official home.
Moving Day at CrossFit KoP CrossFit King of Prussia's move to a larger box documented on film. An amazing journey, an amazing family. Thank you to everyone who has made this dream a reality.
Front Squat Insanity Check out a Front Squat strength day!!! Some great PR's were set!
Fight Gone Bad 3-One Minute Rounds at Each station and one minute rest between rounds. Rowing is measured with calories Wallball uses a 20lb medicine ball to an 8’target (14lb for ladies) SDLHP is done with 75lb barbell (55 for ladies or 53lb KB) Box Jump uses a 20” tall box standing to full leg extension Push Press is with a 75lb bar taken from a rack (55 for ladies) Score the total number of reps and calories for each exercise.
Soldier March Join our fight to Forge Elite Fitness!
Joe's 51" Box Jump Joe has an amazing vertical jump which allows him to get to the top of the 51" box.
The Finals Days at the Little Box This video captures our CrossFit crew working hard. These were some of the last videos taken before we moved to our new location. A much bigger box!!!!
CrossFit King of Prussia First Video CrossFit KoP works hard in January! Our first video!

Helen meets Grace - Barbells for Boobs

Two benchmark workouts come together for our yearly fundraiser for Mammograms in Action & Breast Cancer - we raised over $7,000 this year!

2011 King & Queen of Prussia

Each year at CrossFit we host our annual competition for our members & crown a new King and Queen. This year Laura and Mike V. took the titles.

Strongman WOD

Mike V and Warnek train for the Hybrid competition in January 2011 at an Open Gym at CFKoP.

Jay E. Deadlifts 575 pounds

At our Annual Festivus (Holiday Party) we test our feats of strength- Jay attempts and successfully completes a 575# deadlift. A new personal record.

Can you scale a wall?

At CrossFit KoP we perform a variety of functional exercises, including wall scaling! Don't think you can do it...we guarantee we can show you the way!

Barbells for Boobs

CrossFit KoP raises over $4000 for Breast Cancer and Mammograms in Action through Barbells for Boobs and our Amazing GRACE fundraiser. Athletes complete 30 Clean and jerks for time Men 135#/Ladies 95#.

Fight Gone Bad 2010

In this workout the athlete moves from each of five stations after a minute for three rounds. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are: 1. Wall-ball: 20/14 pound ball, 10/8 ft target. (Reps) 2. Sumo deadlift high-pull: 75/55 pounds (Reps) 3. Box Jump: 21" (Reps) 4. Push-press: 75/55 pounds (Reps) 5. Row: calories (Calories)

One Armed Isabel by John Warnek

Isabel-CrossFit Benchmark WOD, 30 Snatches 135# for time. John Warnek performs it with one arm.

CrossFit KoP hosts the 1st annual King and Queen of Prussia Competition

Athletes at CF King of Prussia compete in our internal competition to see who will be crowned King and Queen of Prussia. 2010 winners are John W. and Cate K.

CrossFit King of Prussia Kids

Broad General Fun! Our CrossFit Kids show you how to make broad general fitness FUN!

"Fran"

In the heat of the summer CrossFit KoP Athletes perform 21-15-9 reps of Barbell Thrusters (95#/65#) and Pull-ups.

CrossFit 215 Winter Throwdown

An awesome group of CrossFit KoP athletes compete at the local CrossFit 215 Winter Throwdown competition.

2010 Hybrid Winter Challenge

Aimee, Chris, Sam and Mike compete at Hybrid Athletics in the Winter Challenge

Cate CrossFitting while Pregnant

Maintaining your fitness while Pregnant is one of the most important things you can do for yourself and your baby.

Aimee Muscle Ups

Consecutive muscle ups...x3.

CrossFit Kop "Yack in the Box" Grand Opening

We celebrate our grand opening with a competitive WOD, local CrossFitters, friends and family. Thank you to all who made this possible!

2009 Mid-Atlantic Regional Qualifier

Aimee Lyons placed 14th overall at the qualifier which was held at Blauer Tactical in VA Beach.

Breaking in the box!

Our first days in our big box and official home.

Moving Day at CrossFit KoP

CrossFit King of Prussia's move to a larger box documented on film. An amazing journey, an amazing family. Thank you to everyone who has made this dream a reality.

Front Squat Insanity

Check out a Front Squat strength day!!! Some great PR's were set!

Fight Gone Bad

3-One Minute Rounds at Each station and one minute rest between rounds. Rowing is measured with calories Wallball uses a 20lb medicine ball to an 8’target (14lb for ladies) SDLHP is done with 75lb barbell (55 for ladies or 53lb KB) Box Jump uses a 20” tall box standing to full leg extension Push Press is with a 75lb bar taken from a rack (55 for ladies) Score the total number of reps and calories for each exercise.

Soldier March

Join our fight to Forge Elite Fitness!

Joe's 51" Box Jump

Joe has an amazing vertical jump which allows him to get to the top of the 51" box.

The Finals Days at the Little Box

This video captures our CrossFit crew working hard. These were some of the last videos taken before we moved to our new location. A much bigger box!!!!

CrossFit King of Prussia First Video

CrossFit KoP works hard in January! Our first video!