CrossFit KOP

11.15.2011

From Rob Miller of CrossFit Delaware Valley:

Just a note about the fundraiser we're running on Saturday. This is a low-key WOD that will be perfect for some of your beginners as well as your firebreathers. We're going to start running heats at 10AM and will go until everyone is spent. Feel free to bring food and drink and hang out for a bit!

Thanks, and I hope to see you Saturday.

Rob

CrossFit Delaware Valley is located at 525 Park Way Dr. Unit 2 Broomall, PA.

Use this link for more information about the event - Redemption WOD.

8 comments:

Byrnsey said...: I think I am going to do this. If anyone is interested let me know and I will meet you there.

Kevin B., K-Hole, Bubbles, Byrnsey; November 15, 2011 at 2:52 PM
Megs said...: I am def going!; November 15, 2011 at 2:53 PM
Chris P. said...: a wod, I mean, word of advice from someone who did it last year. This is a longggg workout, so pace yourself to keep moving the whole 20 minutes. It's easy to get amped and go crazy the first two minutes.

It's also for a great cause and has a powerful story behind it.; November 15, 2011 at 3:01 PM
Tidmore said...: Planning on going as well; November 15, 2011 at 3:43 PM
Aimee Lyons said...: Byrnsey- Also confirmed with Rob on the Wings for WOD and Wings -its 40 for the gym or we can bring multiples.

Who's got a really kick ass wing recipe?; November 15, 2011 at 3:49 PM
Megs said...: I have some in the Paleo Comfort and Everyday Paleo cookbooks!

I am best to bring the 40's though! :) And mimosas for the gluten free folk; November 15, 2011 at 4:13 PM
Mike P said...: . . . . wish I could do this . . . have family stuff :-(; November 15, 2011 at 5:09 PM
Miranda said...: I do, I tied for first last year. I will be attending Saturday as well along with Alison and Arin.; November 15, 2011 at 7:36 PM

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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

11.15.2011

8 comments:

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