4 Rounds for time:
10 Back Squats (155/225#)
10 Ring Dips
Quote:
“Kites rise highest against the wind, not with it.”
-Winston Churchill
-Winston Churchill
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crossfitkop@gmail.com
973.885.8728
http://www.crossfitkop.com/
King of Prussia, Bridgeport
the greater Philadelphia area
Pennsylvania
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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
5 comments:
Mike S: 12:38 (115# band)
Rachel: 10:22 (135# band)
Luke: 11:19 (215# band)
Mike: Your focus and drive to absolutely get full lock out on every rep was amazing. Le'git!
Rachel: First time coaching you and it was a pleasure. Great attention to your knees on your squat.
Luke: Mobility is increasing the more you come, way to stay on top of it.
Great class today guys with lots of heavy breathing and accomplishments that I think may have surprised even you. Well done.
7am
Peter W 9:21 Rx
Joe C 9:45 (155#,band)
Justin R 8:31 (155#, band)
Rebecca R 6:17 (95#,bnd)
9:30AM
Diane 10:36 225# band
Mark R 12:38 135# band
Jackie 8:07 115#paralette
Ryan S 8:00 155#
Jonathan 11:05 225#/band
Fran 7:48 45#/paralette
Darcy 7:46 53# paralette
Steph I 8:31 83# pararlette
Dianne 9:06 53#/band
Aimee 10:53 Rx
Keith 4:19 Rx
Welcome to Mark R---thanks for checking out the dirty 9:30! Diane way to crush this at 225#! Darcy - great improvement on the Squat depth and mechanics.
Evening classes... note a lot of athletes said they should have gone heavier on the weight! Make sure to step it up tonight.
Today is the first CFEndurance Class of the season! Meet TP at the track at 5:30PM.
4:30
Regi 10:05 135#/band
Carmen 11:26 95/band
Ryan B 14:31 275#
5:30
Brett 11:30 band Happy Birthday!!!
Tim Mc 7:45 Rx
Cline 10:10 125 band
Shawna 8:17 85 band
Plentus 3:52 Rx
Plentus absolutely hammered this! I think He only broke up the last set of ring dips.
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