Front Squat
7-7-7-7
Cash out:
7 Rounds
7 Front Squats (@80% of 7 RM)
7 Chest to Bar Pull-ups
(time cap 10 minutes)
Quote:
“The secret of change is to focus all of your energy, not on fighting the old, but on building the new.” Socrates
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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
5 comments:
9:30
Kristen 125 6+7 rx
Liz 70 6+11 banded
Jackie 145 4+7 rx
Noon
Rich a 305 4 Rx
Matty boh 205 3+7 RX
Evan 145 5+7 Rx
Dana h 165 5+7 Rx
Greg a 205 5+4 Rx floor
Lauren 110 5+2 pullup practice
Heather 163 5+9 Rx
Pam 155 6+10 Rx
Meredith 155 6+10 rr
Jordan 95 5 pullup
Edwin 115 6+2 band
5:30
Ben 225 :)
Mak 130 6+3 RX
Mike C 145 5+7 RX
Seth 185 6 rr 165#
Danielle C 120 6 pu 85#
Baez 275 5+12 135#
Kamilah 70 9:17 rr
Leah 85 5 pu
Alex Brat 90 5 banded
Kevin H 245 9:38 135#
Erini 135 5+7 pu
Ryan 205 5+4 RX
6:30
Jessie 110#, 8:54 RR
masters
Mom 37 8 rds in 10:00
Lee 80 5+5 band
Lisa 40 6+7 RR
Alan 98 ---
Kathy 83 10:01 RR
Ina 83 6 band
4:30
Rich A 305 4 rx
Matty Bo 205 3+7 rx
Evan 145 5+7
Dana H 165 5+7 Rx
Greg A 205 5+4 rx + floor
Lauren 110 5+2 BF Pullup practice
Heather 163 5+9 rx
Pam G 155 6+10 RR
Meredith 155 6+10 RR
Jordan 95 5 pullup
Edwin 115 6+2 band
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