"Ryan"
Five rounds for time of:
7 Muscle-ups
21 Burpees
7 Muscle-ups
21 Burpees
Quote:
"Never be bullied into silence. Never allow yourself to be made a victim. Accept no one's definition of your life; define yourself."
-Harvey Fierstein
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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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2013
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July
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- W.O.D.8.1.13
- W.O.D.7.31.13
- W.O.D.7.30.13
- King and Queen 2013
- W.O.D.7.29.13
- W.O.D.7.28.13
- W.O.D.7.27.13
- W.O.D.7.26.13
- W.O.D.7.25.13
- CFE update from Coach Tim
- W.O.D.7.24.13
- W.O.D.7.23.13
- W.O.D.7.22.13
- W.O.D.7.21.13
- W.O.D.7.20.13
- "Sugar: The Sneaky Reality of Addiction and How Yo...
- W.O.D.7.19.13
- W.O.D.7.18.13
- W.O.D.7.17.13
- W.O.D.7.16.13
- New Baby Boy!
- W.O.D.7.15.13
- W.O.D.7.14.13
- W.O.D.7.13.13
- W.O.D.7.12.13
- W.O.D.7.11.13
- W.O.D.7.10.13
- W.O.D.7.9.13
- W.O.D.7.8.13
- W.O.D.7.7.13
- W.O.D.7.6.13
- W.O.D.7.5.13
- W.O.D.7.4.13
- Modified July 4th/5th Schedule
- Hope for Cures!
- W.O.D.7.3.13
- Summer Slam
- W.O.D.7.2.13
- The White Boards
- July Athlete of the Month
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July
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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.
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
2 comments:
CF Doug Fir (home gym): 23:11 JMU
Rinat
9:00
John 23:39 pu/dip band
Becca 31:05 pu/dip band
Sara 28:20 pu/dip band
Josh 29:30 pu/dip band
Maria 30:10 pu/dip band
Jill 25:52 pu/dip band
Roni 23:15 pu/dip band
Cris 21:09RX
Shane 13:25 pu/dip
Wax 17:56 MU/JMU
KT 23:09 pu/dip band
10:00
Alona 20:45 pu/dip band
Erika ????
Tom 19:20 pu/dip band
Dave 26:07 pu/dip band
Becky 28:14 3rounds Rx
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