3 Rounds for time of:
500 M Row
21 Burpees
400 M Run or 1000 M C2 Bike
Quote:
A man’s accomplishments in life are the cumulative effect of his attention to detail.
- John Foster Dulles
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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 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:
Kate c 19:33 C2
Elizabeth 19:19 air runner
Danielle G 18:37 run
King 18:34 run
Taylor 19:15 C2
Rach 20:56 c2 bike
Aimee 18:16 c2 bike
Meg D 19:49 c2 bike
Pam 16:47 run
Freaky G 17:35 run
Geoff 19:00 run
Jamie 17:02 run
Masters
Lisa 24:04 c2 bike
Mom 28:20 run
Alan 22:56 c2bike
Ina 26:59 run
Lee 22:42 run
Terry 23:08 c2 bke
Kathy 23:13 c2 bike
5:30
Jeff P 15:48 Ski erg cals
Erin M 17:24 ski erg cals
Keith 16:37 C2 Slam balls
Kristen 16:56 slam balls ski erg
Mike M 19:00 slam balls
Olan 18:15 rx
May 18:42 box squats ski erg
Alex Tu 17:35 slam ball c2
Roberto 18:02 rx
5:30
Leah 18:35 sb
Gia 20:41rx
Baez 19:45 rx
Danielle C 18:55 c2 sb
Alex Brat 19:27 sb
Seth 18:06 C2 sb
Randy 17:24 c2
Mak 19:38 4 rnds row and c2
Mark S 17:27 sb
Tommy 19:29 sb
Gianna 20:56 scaled
6:30
Max 17:06 sb
Colette 16:52 sb
Ben B 20:00? sb
Missy 23:01 rx
Steph C 22:38 rx
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