Back Squat
3-3-3-3-3-3
Cash out:
25 Calories Assault Bike
50 GHD Sit-ups
Quote:
"Aim for the moon. If you miss, you may hit a star."
-W. Clement Stone
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)
-
▼
May
(36)
- W.O.D. 6.1.17
- W.O.D. 5.31.17
- W.O.D. 5.30.17
- W.O.D. 5.29.17
- W.O.D. 5.28.17
- W.O.D. 5.27.17
- W.O.D. 5.26.17
- W.O.D. 5.25.17
- W.O.D. 5.24.17
- W.O.D. 5.23.17
- W.O.D. 5.22.17
- W.O.D. 5.21.17
- W.O.D. 5.20.17
- W.O.D. 5.19.17
- W.O.D. 5.18.17
- W.O.D. 5.17.17
- Summer Intern
- Mobility - May 17th 5:30PM
- W.O.D. 5.16.17
- W.O.D. 5.15.17
- W.O.D. 5.14.17
- W.O.D. 5.13.17
- W.O.D. 5.12.17
- W.O.D. 5.11.17
- W.O.D. 5.10.17
- W.O.D. 5.9.17
- W.O.D. 5.8.17
- W.O.D. 5.7.17
- W.O.D. 5.6.17
- W.O.D. 5.5.17
- W.O.D. 5.4.17
- W.O.D. 5.3.17
- W.O.D. 5.2.17
- Athlete of the Month
- CHECK IN FOR CHARITY
- BINGO BLITZ
-
▼
May
(36)
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
8 comments:
Jason l 350 3:18 abmat
Dana 160 4:43 rx
Ellie 155 5:47 rx
Theresa 145 5:34 rx
Mark spak 205 4:45 rom
Kevin 215 2:27 rx
King 205 =)
Kevin c 315 3:35 abmat
Joe c 205 4:33 rx
Kate k 125 6:53 rx
edwin 305 PR 6:40 Rx
Kevin H 305PR 5:18 Rx
Cameron 135 6:03 12GHDROM/ABM
Jill H 160 PR 4:52 Rx
Jackie 185PR 5:30Rx
Mary H 145 PR 6:20Rx
Lauren C 170PR 6:p05Rx
12:15
Mike Sim 270#
Panos 275# 2:25 AB Mat
Rich A 345# 3:23 Rx
Pete D 235# 3:25 (25 GHD Partial ROM)
Erika L 113#PR! 5:25 (ttb 25)
Meredith H 135# (5:07 rx )
Nicole R 110 PR! (5:30 AB mat)
Tori 115# PR 6:38 Rx
Pam G 185 PR 4:27 Rx
1:00 Masters
(25 Cal Row/25 GHD partial ROM)
Sheila 88 PR 4:02
Terry 100 PR 4:00
Ina 98 PR 4:05
Aimee 215
Tia 205, 4:52 abm
Marissa 200 PR! 4:50 rx
Caitlyn 115 4:56 abm
Alexis 115 5:45 rx
Josh S 275 5:00 rx
Mike C 185 PR! 5:06 rx
Lindsey 145 PR! 3:46 15 ghd/35 abm
Steph C 115 5:20 40 ghd
Alan 155 PR! 20 box, 6:10 abm
Sarmad 150 4:41 abm
Keara 135; 4:46 Rx
Andrew 355; 4:27 Rx
Dave 315 PR!; 4:47 Rx
Neil 325 PR!; 5:30 Rx
Bryan S 180 PR!; 4:26 (25 GHD ROM)
John McH 225; 6:00 Rx
Erik 265; 2:40 (30 GHD ROM)
Kevin T: 345, 5:01 0.5 abmat
Manny: 235, 4:42 abmat
Ben T: 185, 3:31 abmat
Chris S: 265, 5:00 rx
Brian D: 185, 3:22 abmat
Ashley C: 65, 5:02 abmat
Olan S: 245, 2:55 abmat
Mike M: 195, 4:32 abmat
Alex: 115, 7:20 rx
Karen: 185, 4:41 rx
Aileen: 195, <7:20 rx
Mooney: 275, 3:57 su
Ryan A: 435, 3:33 abmat
Chico: 235, 4:16 abmat
5:30
Mark St 255 2:29 ab
Mike R 265 3:44 rom
Jill A 235 4:48 20cal
Alicia-Marie 180 3:10 ab
Laura 180 3:35 Rx
Justin C 295 3:02 Rx
Jessie S 153 4:43 20cal ab
Joe M 195
Post a Comment