3 Rounds for Time:
Run 400M
50 Squats
30 Mt. Climbers
10 Hang Power cleans
10 Decline Push-ups
Orla(40) 15:02 -way to be in the "Zone" tonight!!!
Paul(75) 13:40-good form tonight, see you tomorrow!
Erika 16:12-Nice work!
Betsy (35) 17:02-Welcome back!
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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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CROSSFIT KOP BLOG ARCHIVE
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2008
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October
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- You picked it...
- Rock Climbing...
- Fight Gone Bad
- "so it's only 20 minutes?"
- Go Phils!!!
- Adrian Teaches Kipping Pull-Ups
- Filthy Fifty
- Helen
- Don't forget..
- Air Squats/Push Ups
- For time:
- Single Modality Monday-W
- Dual Modality M/G
- 7 Rounds for Time...
- What can you do in 30 minutes...?
- Paul and Erika
- Columbus Day Fun!
- What a Beautiful Day for a Outside WOD!!!
- Michelle
- STRENGTH day
- NEW CLASS TIME...more CrossFit KOP!
- Tuesday WOD
- "Barbara"
- THANK YOU!!!
- and the WINNER of the Class Challenge is...
- W.O.D.
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October
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CrossFit Videos-"Get inspired, leave your ego at the door!"
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.
Hits
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
1 comment:
I was in the zone alright until 1.30am this morning when I felt like my body had been hit by a very large truck!!!!
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