21-15-9-6-3 rep rounds of:
Clean and Jerk (95/135#)
GHD Sit-up
Quote:
"It's fine to celebrate success but it is more important to heed the lessons of failure."
-Bill Gates
-Bill Gates
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CrossFit Level 2 January 25/26th... at CrossFit King of Prussia
CrossFit Level 1 Seminar 12/21-12/22 at CrossFit King of Prussia
CrossFit Level 1 Seminar 4/26-4/27 at CrossFit King of Prussia
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CROSSFIT KOP BLOG ARCHIVE
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2014
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June
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- W.O.D. 7.1.14
- W.O.D. 6.30.14
- 2014 King and Queen Photos
- W.O.D. 6.29.14
- W.O.D. 6.28.14-The King and Queen of Prussia
- CrossFit KoP Endurance
- WHAT IS A HYDRATION BUDDY ANYWAY????!!!!!
- W.O.D. 6.27.14
- W.O.D. 6.26.14
- Details and Heats for the King and Queen of Prussia
- W.O.D. 6.25.14
- W.O.D. 6.24.14
- W.O.D. 6.23.14
- King and Queen 2014 Details
- W.O.D. 6.22.14
- W.O.D. 6.21.14
- W.O.D. 6.20.14
- W.O.D. 6.19.14
- W.O.D. 6.18.14
- W.O.D. 6.17.14
- W.O.D. 6.16.14
- W.O.D. 6.15.14
- W.O.D. 6.14.14
- W.O.D. 6.13.14
- Get your Brain in the Game
- YOGA
- W.O.D. 6.12.14
- Free Cooking Class and Book Signing with Jennifer ...
- Congratulations
- W.O.D. 6.11.14
- W.O.D. 6.10.14
- WoD and Wine in the books...next up, Kegs and Curls
- Competitor Program
- W.O.D. 6.9.14
- W.O.D. 6.8.14
- W.O.D. 6.7.14
- W.O.D. 6.6.14
- W.O.D. 6.5.14
- Competitor program
- W.O.D. 6.4.14
- W.O.D. 6.3.14
- W.O.D. 6.2.14
- Congratulations to our Athlete of the Month
- Girls on Girls II Competition at CrossFit Harmony
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June
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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.
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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
2 comments:
Doing the stuff that's perceived as painful, unomfortable or unenjoyable first allows us to end the day doing the fun stuff.
9:00
Balmer 10:47 Rx
Joy 7:30 53 ab
Patick 12:30 Rx
Pete McA 12:46 Rx
Sue 9:49 45 wall sit-up
10:00
Alona 14:02 85
Jenn S did work
Kirill 18:50 115
Rachel W 18:24 85
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