21-15-9
Power Cleans (105/155#)
Chest to Bar Pull-ups
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All weekend classes will be held at the Annex 110 C, Dekalb Street.
Quote:
“The more difficult the victory, the greater the happiness in winning.”
– Pele
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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 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
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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.
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
4 comments:
Love this.
6/7am
Mike S 13:54 (105#,1/3C2B)
King 11:19 135#
Kristin T 10:11 Rx
Kim G 10:32 (75#/rr)
Ellie 13:10 (95#,bnd)
Erika 9:02 (75#,bnd)
Peter 8:36 (135#)
Lauren M 15:58 (bnd)
NOON
Tori 12:08 63# Band
Manisha 10:36 4# Jumping
Vinny said...
4:30 and 5:30
Ryan 8:52 Rx
Mike T 7:43 Rx
Taryn 11:42 85#/black
Arieanne 10:46 55/black
Rachael 11:33 75/purple
Gavin 10:03 75
Gina 9:17 85/band
Johnny 10:21 Rx
Patrick 10:59 Rx
Bre 13:21 pullups
Jess S 12:05 65/band
Tim H 12:54 115/black
Miranda 14:35 Rx
Alona 8:51 90/band
Kelly 9:35 53/band
Derrick 12:08 Rx
Good progress on the power cleans today guys, I saw a lot of people "meeting the bar" instead of putting in on their shoulders. Way to go heavy Bre!!
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