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 class will divide into two "super teams" and will complete the following for time in any order:
10 Rope Climbs
100 Box Jumps (20/24")
100 Air Squats
*Coaches discretion (choice): The Coach will divide the class into more teams based on number of athletes if necessary. The coach will also be able to slightly increase the rep scheme based on number of athletes attending.
“Procrastination is one of the most common and deadliest of diseases and its toll on success and happiness is heavy.” – Wayne Gretzky
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