Strength:
Overhead Squat
5-5-3-3-1-1-1
Cash out:
AMRAP in 5 Minutes:
2 Bar Muscle Ups
4 Overhead Squats @ 60% of 1 RM
Quote:
"Either you run the day or the day runs you."
-Jim Rohn
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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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- Athlete of the Month
- American Open Championships
- W.O.D. 12.1.15
- W.O.D. 11.30.15
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- The CrossFit KoP Advent Calendar
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- Welcome to Clayton and Gordy
- W.O.D. 11.21.15
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- Congratulations to our Athlete of the Month Ryan S...
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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
1 comment:
9:00
Bekah 100 5sc
Erika R 95 4+5 sc
Raj 125 4+2 sc
Ryan A 265 PR! 3+1 JMU
10:00
Balmer 185 4 Rx
Cline PR! 5sc
Erik 155 4sc
Jonathan 215 1+3 Rx
Justin D 50(form) 4 sc
Lauren 110 5 sc
Rob 135 4
Sarah S 90 4 MU-band
Shawna 90 PR! 5
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