10 minute AMRAP:
5 Power Cleans (135/205#)
10 Toes to Bar
Quote:
"The world is the great gymnasium where we come to make ourselves strong."
- Swami Vivekananda
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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 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:
0515......dark morning
0600.....early morning
0700.....regular morning
Nice work early morning crew, going a bit heavier if you were willing, able, or both depending on a few healing injuries out there.
Kevin B 6+2, 155#
Manisha 3+3, 85#
Theresa 5+6, 115#
Mike S 4+2, 135/125#
Jamie S 7+3, 135#/V-ups
Mark S 4, 155#
Jeremy 7+1, 175#
Holly 5+5, 85#/knee raises
Sean S 4+2 Rx
Ellie 5+6 115#
Ben M 4+5, 135#
Josh P 3+13, 135#
Dana D 7, 105#
Jeff G 7, 65# (1/2 knee raises)
Joelle W (welcome from Eastern U) 3+6, 105#
Micah M 4+5 Rx
Jess M 5+5, 105# 5t2b/5 V-ups
Lauren H 4+6, 135#/T2b att
Anna Orange 4+5 75#
Mark Chua (twins are coming!) 4+1 185#
Kevin L 4+5, 145#
Matt D 3+4, 105#
Nikki 7, 125#
9:30
Rich A. 6+1 Rx
Jess A. 5+13,85#,kr
Mary H. 4+10,85#,ttb rom
Tori C. 4+12,85#
12:15 EXP
Tim H. 6+14,125#,kr
Pam G. 5+7,10 FS@135# + 20 lr
Abigail M. 5+5,65#,kr
Taylor W. 6+8,185#
Pete D. 4,160#, 20 lr
Kevin H. 6,165#
Meredith H. 6+2,85#,ttb rom
Cal A. 5+1,175#,kr
Matt T. 9+3, 115#, 10 lr
Jenna 4+2 rx
Frank 4 (165)
Tyler 3 (185/135, t2ba)
Bri 5+1 (65, kr)
730
Neil 4+4 rx
Dave 2+1 (135, t2ba)
Mike r 7+7 (dl 205)
Erika 4+8 (95)
Noel 4+8 (185)
4:30pm
The athlete formally know as Alex Th. 5+9 85
Makayla 6+4 105/kr
Steph M 5+2 105
Mariana 4+11 110/ttb+ttbA
Matt B 3+7 TTB+TTBA
Brian Z 6 135
Bonna G 7+3 95/kr
Alex Tu. 4+3 Vup/115
Joe S 5+6 Rx
5:30pm
Sam B 4+5 135
Jeff H 3+2 185
Josh M 4 185 (Happy birthday!)
aLICIA 6 125
sTEPH c 5+3 85
Sarah J :) 73/KR
Chris S (Boston) 8+5 Rx thanks for Dropping in!
Kate S 4+1 115
Alona 5+10 115
Cass 6+13 85/kr
Randy 5+6 165
Kyle G 5+4 Vup/BS185
Slayer 5 125
Greg S 5 150
Cherie 5+5 85/kr
6:30pm
Caitlyn 4+7 95 ttb+ttba
Erik f 6+1 vup/145
Adam R 5+185
Courtney 5+3 Rx
Gia 4+10 90
5:30pm
Welcome back Donna!!!!! 7+3 85/KR
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