Row 1000 Meters
21-18-15-12-9
Power Snatch (55/75#)
Pull-up
Row 500 meters
Quote:
21-18-15-12-9
Power Snatch (55/75#)
Pull-up
Row 500 meters
Quote:
"Optimism doesn't wait on facts. It deals with prospects."
-Norman Cousins
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 2 January 25/26th... at CrossFit King of Prussia
CrossFit Level 1 Seminar 12/21-12/22 at CrossFit King of Prussia
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
-
▼
2017
(429)
-
▼
October
(35)
- Check-In for Charity
- W.O.D. 11.1.17
- W.O.D. 10.31.17
- And the winners are....
- W.O.D. 10.30.17
- W.O.D. 10.29.17
- W.O.D. 10.28.17
- W.O.D. 10.27.17
- W.O.D. 10.26.17
- W.O.D. 10.25.17
- W.O.D. 10.24.17
- W.O.D. 10.23.17
- W.O.D. 10.22.17
- W.O.D. 10.21.17
- W.O.D. 10.20.17
- W.O.D. 10.19.17
- W.O.D. 10.18.17
- W.O.D. 10.17.17
- W.O.D. 10.16.17
- W.O.D. 10.15.17
- W.O.D. 10.14.17
- W.O.D. 10.13.17
- W.O.D. 10.12.17
- W.O.D. 10.11.17
- W.O.D. 10.10.17
- W.O.D. 10.9.17
- W.O.D. 10.8.17
- W.O.D. 10.7.17
- W.O.D. 10.6.17
- W.O.D. 10.5.17
- W.O.D. 10.4.17
- W.O.D. 10.3.17
- W.O.D. 10.2.17
- OCTOBER
- Athlete of the Month
-
▼
October
(35)
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
4 comments:
5:15
Kevin b 21:32 Rx
Marci ch 23:30 Rx
Mark sp 27:41rx
Mike s 32:44rx
6am
Cass 27:67 grnbnd
Danielle g 25:31rx
Ben m 27:27 Rr
7am
Dave b 24:50 some rr
Anna c 27:47 35/bnd
Raj 25:34 rr
9:30
Lauren D. 25:53,40/20 airbike,banded strict,55#
Mike S. 17:38 Rx
Karen S. 28:36,35#
Jill H. 23:17 RR
Meggan L. 29:18,rom pull-ups
Mary H. 27:37 RR
12:15 EXP
Pam G. 23:44 Rx
Tim H. 22:51,45#, PU Att
Angelo K. 18:48 Rx
Pete D. 21:51 Rx
Meredith H. 24:21 band PU
Panos B. 22:04 Rx
23:26,hang snatch
Justin D. 26:18, 3 rounds,55#,banded PU
Erik 19:53 (21-15-9 band)
Giulia 23:20 rx
Steph c 17:05 (21-15-9 rr)
Fayth 17:04 (21-15-9 rr)
Marissa 25:15 rx
Caitlyn 24:24 rr
Gia 24:18 (45,band)
Brandon 27:10 rx
Sean s 25:05 rx
Matt e 24:25 (-15 pu)
Erika 22:30 (1/2 pu)
Mike r 27:13 rx
4:30
Remer 18:21 Rx
Dave H 19:45 Rx
Ashley C 23:50 35/band
5:30
JOsh Mc 17:58 Rx
Jenna 28:58 ButterlyROM
Adam 20:40 Rx
Lucille 28:13 35 band
Shawna 24:02 45hang/rr
Twinnie 25:31 45
Donna 24:40 45/rom
Michael C 25:02 rr
Alex Tu dnf
Post a Comment