#keepbootcampalive
#KOPbootcamp
#SOB
"Dirty Diane"
21-15-9
Toes to Bar
Deadlifts (155/225#)
Handstand Push-ups
Quote:
"High expectations are the key to everything."
-Sam Walton
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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
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CROSSFIT KOP BLOG ARCHIVE
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August
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- W.O.D. 9.1.14-Labor Day WOD
- W.O.D. 8.31.14
- Labor Day Schedule
- Christmas Boot Camp in the Summer
- W.O.D. 8.30.14
- W.O.D. 8.29.14
- Open Strength
- END OF SUMMER BASH
- W.O.D. 8.28.14
- W.O.D. 8.27.14
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- Farewell Susan
- W.O.D. 8.19.14
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- FALL SCHEDULE UPDATES
- The Performance Program
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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
9 comments:
Want to become a great leader? Find a leader and sart to follow them. Chances are that they followed someone else into their leadership role.
Lead me, follow me, or get out of my way.
— General George Patton
Pete 12:11 RX
Sara 10:08 KBS
Melissa 12:42 #55/SB/Floor
Jon P. 14:15 RX
Chris L. (1st Class) 14:30 #115/SB/Floor
Justin D. (1st Class) 14:37 #115/SB/Floor
Welcome to Chris and Justin
Nike is coming.
http://www.wodlounge.com/sneak-peak-nike-first-crossfit-shoe-nike-metcon-tr/
6:30
Nick C 15:52 push-ups
Matt B 11:45 sb
Dave S 11:52 205 sb
Jeff B 13:57 sb
Fayth 11:49 105 sit-up/sb
Anne B 12:56 125 sit-up/sb
Brittany 9:41 155 sit-up/sb
Stephanie C 12:17 95 sb
730 for Tim M
Shawn D 13:13 scale
Jessie S 9:50, 103, abmat
Mirza 11:14
Rachel W 14:20, 155/3abmat
Michelle K 13:29 110/2-3-3abmat/floor t2b
Dave N 15:13
5:30 Mobility
Michal
Jonathan 8:51 #65, am
Fran 8:34 #85, sb
Allison 10:22 #75, sb
Joy 10:34 sc
Jackie 10:50 rom, sb
Rebecca 11:13 #125, am
Susan 10:35 #155, sb
Eddie 10:30 #185, pu
Dianne 12:56 #105, sb
Mark 11:09 #165, sb
LP 14:27 #135
Rich P. 11:28 #165, sb, floor
12n
pam 11:03 kbs/135/sb
marni 10;43 ROM/103/SB
Dareen 10:23 @225
Good luck at school Marni!
4:30pm
Justin 15:02 205/SB
Anne 11:44 Kick/Sb, 93, Flr
Liza 10:38 Rom/flr,95/SB
Jill a 15:28 ROM/105/abmat
Roman 14:20 #205
Keith 10:46 Rx
5:30
Flounder 15:28 175/sb
Shawna 14:58 ROM/105/sb
Joe P 16:36 175/Ab2
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