Deadlift
5-5-5-5-5
Cash out:
400 Meter Run
40 Thrusters 45#
Quote:
“Dream as if you’ll live forever, live as if you’ll die today.”
– James Dean
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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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2016
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August
(35)
- Athlete of the Month- The Family Edition
- W.O.D. 9.1.16
- W.O.D. 8.31.16
- W.O.D. 8.30.16
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- W.O.D. 8.27.16
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- Fall Calendar
- Beat The Streets Fundraiser
- W.O.D. 8.23.16
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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
Manisha 165# 5:41 Rx
Theresa L 165# 4:02 Rx
Mike San 235# 4:44 Rx
James S 115# 5:19, 33#
Ben M 195# 4:55 Rx
7am
Nicole N 165#, 4:57 33#
Bri K cash out 3:28 Rx
Ashley M 235#, 4:38 Rx
9:30am
Brian R 195# PR! 7:30 33#
Nicole R 85# PR! 7:28 15#
Liz T 135# 4:32 33#
Meggan 185# 6:39 Rx
Jess A 165# PR! 6:15 45/33#
Jill H 225# 5:40 Rx
Angelo 225# sumo DL, 2:35 Rx!
Jackie H 215#, 5:01 Rx
Katie M 155# PR!, 6:34 33#
12:15pm
Meredith 165# 5:33 33#
Joe M 225# 5:10 Rx
Jessie 153# 4:21 33#
Ina 105# 5:23 33#
Joe C 315# 3:43 Rx
Sam S 180# 4:53 33#
Pam 225# 3:09 Rx
Dana 195# 3:48 Rx
Sharon 235# 6:55 15#
Mike Sim 315# 3:33 Rx 30 cal bike
Lucy Q 133# PR! 5:00 33#
3:30pm
Oscar 315# 2:52 Rx
Terry 125# 5:20 15#
Nicole M 143# 5:26 35#
Alex T 125# PR! 4:11 35#
Laura A 215# 3:08 Rx
Rob C 335# PR! 3:06 Rx
Jodilee 153# 5:34 26# KB squat
4:30pm
Ryan A 435# PR! 5:02 Rx
Justin H 265# 2:59 Rx
Anne Br 143# 5:10 25#
Mariana 140 PR! 3:44 35#
Jen S 180 PR! 3:49 35#
Nick C 315# PR! 3:26 Rx
Alona 195# 4:25 Rx
5:30pm
Sean S 335# 4:07 Rx
Esra 175# PR! 7:30 Rx
Kris 215# 5:28 Rx
Brian T 275# 3:30 Rx
Kyle B 70# row/ 10# db thruster
Neil 305# 4:32 Rx
Shawna 175# PR! 6:03 Rx
Kendall 168# 4:26 Rx
Danielle G 215# PR! 4:13 Rx
Tia :) 4:40 Rx
Mike F 335# 5:34 Rx
6:30
John F (drop in) 180# 4:13 RX
Michal 200 PR! 3:22 RX
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