EMOM for 4 Minutes
4 Strict Pull-ups
TEST DAY- RECORD RESULTS
Fran
21-15-9
Thrusters (65/95#)
Pull-ups
Quote:
“Don’t Let Yesterday Take Up Too Much Of Today.”
-Will Rogers
skip to main |
skip to sidebar
Sign up for class here!
Click here to fill out our Waiver
Click here to register for special events and programs!
Shop Amazon Smile and give back to our non-profit program for at risk youth
Class Schedule
Sign up for class here!
CrossFit Level 2 January 25/26th... at CrossFit King of Prussia
CrossFit Level 1 Seminar 12/21-12/22 at CrossFit King of Prussia
Waiver
Click here to fill out our Waiver
Click here to register for special events and programs!
What's Happening at CFKOP!
Visit our websites!
Information for Members
CrossFit Kids
Our Location:
Support Steve's Club King of Prussia
Shop Amazon Smile and give back to our non-profit program for at risk youth
Athletes in Action, Click Here!
*Results are typical!
Follow the CrossFit Games
CrossFit Journal
CROSSFIT KOP BLOG ARCHIVE
-
▼
2017
(429)
-
▼
January
(34)
- W.O.D. 2.1.17
- W.O.D. 1.31.17
- W.O.D. 1.30.17
- W.O.D. 1.29.17
- W.O.D. 1.28.17
- W.O.D. 1.27.17
- W.O.D. 1.26.17
- W.O.D. 1.25.17
- W.O.D. 1.24.17
- W.O.D. 1.23.17
- W.O.D. 1.22.17
- W.O.D. 1.21.17
- W.O.D. 1.20.17
- W.O.D. 1.19.17
- W.O.D. 1.18.17
- W.O.D. 1.17.17
- W.O.D. 1.16.17
- W.O.D. 1.15.17
- W.O.D. 1.14.17
- W.O.D. 1.13.17
- W.O.D. 1.12.17
- W.O.D. 1.11.17
- W.O.D. 1.10.17
- W.O.D. 1.9.17
- Nutrition Challenge 2017
- W.O.D. 1.8.17
- W.O.D. 1.7.17
- W.O.D. 1.6.17
- W.O.D. 1.5.17
- W.O.D. 1.4.17
- W.O.D. 1.3.17
- Mobility
- W.O.D. 1.2.17
- Athlete of the Month
-
▼
January
(34)
CROSSFIT KOP NUTRITION LINKS
CrossFit Videos-"Get inspired, leave your ego at the door!"
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
6 comments:
Jill H. 9:32 55#
Mary H. 9:26 35#
Jackie H. 7:13,95# fr.sq.,push-ups
Rich A. 2:44 Rx PR!!!
Jessica A. 10:07 35# band
Meggan L. 9:17 55# floss
Danny Y. 8:40 45# band
Karen S. 9:57 35# band
Gordy
that's fast Rich A! nice work!
12:15 EXP
Kevin H. 5:38 Rx PR!!!
Nicole R. 8:08 35# band
Pam G. 4:46 Rx PR!!!
Mike S. 4:06 Rx PR!!!
Jessie S. 6:42 53# band
Tim H. 9:00 75# band
Jon P. 6:30 Rx
Gordy
LP for TP
5:15
Manisha 7:41 (45)
Mike S 9:33 (75) PR
Ben M 10:59 (75)
Laura A 5:21 (65) Front squat/push up
6am
Dana D 5:01 Rx PR!
Kevin B 7:28 Rx
Matt Ry 11:12 (75, band)
Mark Sp 11:11 (75)
7am
Austin F 4:22 Rx
Kate K 9:35 (55)
Anna 9:45 (Rack 45$)
Lauren H 8:40 (band)
Brian R 7:09(65/rr)
Cline 8:25rx pr
Steph v 8:06 band
Fayth 7:57 (45/band)
Steph c 7:43(45)
Rob p 9:13(75)
Borden 6:16rx Pr
Bryan 8:59 (65)
Dave 9:18rx pr
Julie 8:36 Rx
Kevin t :07 (65)
Keith s 7:48 Rx
Nicole 8:47 (45)
Therese 10:34 (45)
430
Jenna 8:33 Rx
Samson 5:04(75)pr!
Jilla 4:22 Rx pr!
Marge 3:26rx pr!
Karen 6:00 (55/band)
Anne 8:27 (35/band)
Remer 5:20 Rx
Mike m 8:59(75)
Oscar 5:29 Rx
Dave h 5:29 Rx
Rob c 8:11 Rx pr!
Ryan a 9:02rx pr!
5:30
Mark st 3:08 (65/pua)
Mike c 6:49 (65)
Alex 7:52 (45/pua)
Aileen 7:29 Rx pr!
Joe m 8:56(65)
Angelo 3:10 Rx pr!
Josh 4:38 Rx
Noel 8:17 (75/pua)
Alicia 6:53(55)
Christine 6:50 rr
Steph Mc 6:11 (55)
Mariana 8:26(55)
- Giulz
Post a Comment