Three Rounds for time of:
500 Meter Row
400 Meter Run
100 Double Unders
Skill:
3 Sets of
1 Wall Walk
20 Hollow Rocks
Quote:
"Many things difficult to design prove easy to performance."
-Samuel Johnson
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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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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
6 comments:
Shit I guess I have to be here... I'm leaving the bells at home...
12n
Kills 20:47 rx
Mark h 2?:05 su (first class!!)
Welcome mark! Not sure what the second digit is in your score...I wrote the wrong #. If you remember feel free to post.
Niciole 23:00 su
Lauren 28:00 su
Jonathan 21:38 RX
Barba 30:44 RX
Alison K. 23:58 RX
Samson 30:40 dua
Dianne 27:32 su
Diane Scaled
Sue L. 28:44
6am:
Brian 18:56 SU
Mike C. 22:53 SU
King 19:59 rx
Peter 18:32 rx
KT 20:12 rx
Ellie 21:49 rx
Thanks for coming to the 6 am Brian! Great job today everyone!
4:30/5:30/6:30:
Sorry, I was a doofnut and forgot to snap a pic of the results. Feel free to post your times here. Welcome to Brittany for dropping in and Ed for his second class! Justin R., great improvement on the dubs man!
7:30pm
WW 18:21 rx
Seshu 24:25 su
Steph 24:43 dua/su - great job on the dua!
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