60-30-15
Wallballs (14/20# to 9/10 ft)
Calorie row
Quote:
There are only two ways to live your life. One is as though nothing is a miracle. The other is as though everything is a miracle.
-Albert Einstein
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CrossFit Level 2 January 25/26th... 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
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:
6am
Kevin 11:34 rx
Mark spak 14:41 rx
Ben 15:33 rx
Laura a 12:18 rx
Theresa 13:36 rx
Ellie 14:03 rx
Becca 18:46 rx
7am
Joe c 12:03 rx
Alex 14:29 rx
9:30a
Jackie H 14:24 Rx
Mary H 16:31 12#
Kevin H 14:30 Rx
Nicole N 17:30 (30-15-15 reps/cals/10#)
Jill H 14:12 Rx
Barb Z 19:29 10#
Brendan 17:03 Rx
Ina 19:48 10#
Manisha 18:45 Rx
BAC 12:15 express
Rich A 10:56 Rx
Seba 16:04 6# (40-20-10 reps) Great to see you again!
Tim H 14:00 Rx
Pam G 11:05
John M 15:15 Rx
Mike Sims 11:15 Rx
Karen M 14:09 Rx
Nicole R 16:45 8#
Erika L 16:26 8ft
Jessie 17:04 12#
Meredith 16:22 Rx
Jeremy 10:35 Rx
Panos 11:08 Rx
Jess M 14:06 10#
Katie M 18:06 12#
Matt 15:03 Rx
Holly 11:40 Rx
330
Kevin 15:42 rx
Jp 10:27 rx
Olan 15:04 rx
430
Keith 11:58 rx
Katie 12:52 (10#)
Brian r 15:15 (14#rom)
Mike r 11:14 rx
Edwin 12:12 rx
Mike m 13:45 (14#)
Marissa 13:? Rx
Angelo 12:04 rx
5:30
Alona 16:27 Rx
Ashley 16:10 Rx
Cardo :)
Danielle 12:53 Rx
Kat 18:48 8#
Alicia-Marie 15:18 12#
Raj 15:09 Rx
Jen S 15:21 10#
6;30
Rob C 12:50 Rx
Bryan 16:40 14
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