The 6AM team is ever growing! We welcomed 4 new people this morning, Trisha, Danielle, Debbie and Avery! And we introduced everyone to two new skills; the Hand Stand Push Up and Hang power clean! Way to Rock it team!
WOD 4 Rounds for time:
50 Squats
25 Box Jumps
7 Hand Stand Push Ups
10 Hang Power Cleans (135/95)
Doreen 18:22 /55lb
Paul 18:33 /75lb
Tim 20:30 /85lb
Jeff 20:55 /75lb
Hannah 23:57
Katie 21:32 /55lb
Lisa 21:29 /55lb
Avery 29:53
Ed 22:45 /85lb
Daielle 25:46
Debbie 26:26
Trisha 26:51
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CrossFit Level 2 January 25/26th... at CrossFit King of Prussia
CrossFit Level 1 Seminar 12/21-12/22 at CrossFit King of Prussia
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2008
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September
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- Something FILTHY, but not the original
- 7 Rounds of Joy!!!
- Monday Fun Day...
- Am I out of shape?
- Aimee's Saturday WOD
- 10/10 Deadlift/Pushup
- DB Muscular Endurance
- Nancy (compare to 072208)
- 3 minute challenge
- Monday at the F.A.C.
- Filthy Fifty
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- You are never too old for CrossFit
- Met Con Wed
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CROSSFIT KOP NUTRITION LINKS
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CROSSFIT KOP CONTACT INFORMATION
Aimee Lyons
crossfitkop@gmail.com
973.885.8728
http://www.crossfitkop.com/
King of Prussia, Bridgeport
the greater Philadelphia area
Pennsylvania
crossfitkop@gmail.com
973.885.8728
http://www.crossfitkop.com/
King of Prussia, Bridgeport
the greater Philadelphia area
Pennsylvania
Disclaimer
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.
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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
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