Jackie
1000M Row
50 Thrusters 45#
30 Pull-ups
1000M Row
50 Thrusters 45#
30 Pull-ups
Quote:
"While intelligent people can often simplify the complex, a fool is more likely to complicate the simple."
- Gerald W Grumet
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 1 Seminar - June 29th/30th at CrossFit King of Prussia
CrossFit Level 2 Seminar May 11th/12th at CrossFit King of Prussia
CrossFit Kids Schedule and Blog
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
-
▼
2011
(466)
-
▼
March
(36)
- W.O.D. 4.1.11
- W.O.D. 3.31.11
- W.O.D. 3.30.11
- W.O.D. 3.29.11
- W.O.D. 3.28.11
- W.O.D. 3.27.11
- W.O.D. 3.26.11
- W.O.D. 3.25.11
- W.O.D. 3.24.11
- W.O.D. 3.23.11
- W.O.D. 3.22.11
- W.O.D. 3.21.11
- Sectional Update
- W.O.D. 3.20.11
- W.O.D. 3.19.11
- W.O.D. 3.18.11
- W.O.D. 3.17.11
- W.O.D. 3.16.11
- W.O.D. 3.15.11
- W.O.D. 3.14.11
- W.O.D. 3.13.11
- W.O.D. 3.12.11
- Weekend ScheduleWe will be having T & P Adventure ...
- W.O.D. 3.11.11
- W.O.D. 3.10.11
- ****UPDATE*****Going forward for April, May, June,...
- W.O.D. 3.9.11
- The 2010 CFKoP Sectionals crew!CrossFit Games Sect...
- W.O.D. 3.8.11
- W.O.D. 3.7.11
- W.O.D. 3.6.11
- W.O.D. 3.5.11
- W.O.D. 3.4.11
- The Adventures of T & PSpring is approaching and s...
- W.O.D. 3.3.11
- W.O.D. 3.2.11
-
▼
March
(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
1 comment:
9am and 10am results
Howard 13:04 (jumping PU)
Jess S 14:00 (33/G)
Meghann 14:51 (G)
Brittany 14:20 (25/G)
Darlene 13:50 (G->Bk)
Mike T 9:58 Rx
Eric H 10:31 Rx
Lisa C 14:25 (33/Blue)
Maura 13:47 (sub 15# DB SP for PU)
Joe G 15:30 (33/G)
Rachael 11:50 (15*/G) *ouchie back
Todd 9:03 Rx
Kailee 12:08 (25/G)
Warnek 6:08 Rx
JP 18:38 (33/Bk)
Trish 14:31 (25/jumping)
Cate 8:50 Rx
Steph 14:11 (MF)
Danny 9:14 Rx
Kristen T 13:34 (G->G+B)
Ditty 14:44 (Blue)
Plentus 8:12 Rx
Kristen SB 16:21 Rx (squat depth)
Cline 16:13 (G)
Jerry 7:28 Rx (squat depth)
Great job today guys! Special shout outs to Todd for smashing his former PR by 3 minutes and Warnek for beating his old PR as well. Jerry - way to keep the pace up. Danny - off the rower in 3:27! Kristen SB for doing today's WOD as prescribed. And last but not least Trish for her first group CrossFit class!
Post a Comment