10 Rounds for time of:
400 M run
or
500 M row
or
1000 M C2 bike
** rest 2:00 between rounds**
Quote:
“Pain can change you, but that doesn’t mean it has to be a bad change. Take that pain and turn it into wisdom.” -Anonymous
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 1 Seminar - June 29th/30th at CrossFit King of Prussia
CrossFit Level 2 Seminar May 11th/12th at CrossFit King of Prussia
CrossFit Kids Schedule and Blog
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
-
▼
2022
(419)
-
▼
April
(37)
- 5.1.22
- 4.30.22
- May Newsletter
- 4.29.22
- 4.28.22
- Handstand Walk Skill Clinic
- 4.27.22
- 4.26.22
- 4.25.22
- 4.24.22
- CrossFit Level 1 Certificate Course
- 4.23.22
- 4.22.22
- 4.21.22
- 4.20.22
- 4.19.22
- 4.18.22
- 4.17.22
- 4.16.22
- 4.15.22
- 4.14.22
- 4.13.22
- 4.12.22
- 4.11.22
- 4.10.22
- 4.9.22
- 4.8.22
- 4.7.22
- 4.6.22
- 4.5.22
- Super Total
- 4.4.22
- 4.3.22
- TIE DYE - Community Day!
- Super Total Winners (Day 1)
- 4.2.22
- Athlete spotlight - The Nooners!
-
▼
April
(37)
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
1 comment:
Colette 8 rds 400m run/row not for time
Danielle 37:33 Run
Jeff 33:53 run
Erin 34:38 run
Erini 39:10 row
Kristi 36:12 run
Meg 39:42 row
Alex 41:42 row
Missy 42:06 row
Post a Comment