3 Rounds for time of:
15 Overhead Squats (65/95#)
20 Box Jumps (20/24")
25/30 Calories Air Bike
Quote:
“Life teaches you a new lesson every day, if you are attentive enough in the class of life.” ~ Invajy
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CrossFit Level 1 Seminar - June 29th/30th 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:
6am
Mike S 15:49 sc
Jessie 14:41 step/65fs
Danielle 13:28 Rx
Jamie 13:37 17"
Julia 14:43 Rx
Mark 13:38 Rx
Jess 15:32 45
Tori 14;36 35
Colette 11:05 Rx
12:00
Megs 16:21 echo 60/step
Brittany 16:33 sc
Pam 12:54 Rx
Erin 12:08 Rx
Matt B 16:11 Rx
Mich A 15:46 Rx
Dana 16:49 Rx
Dan 13:25 Rx
Evan 17:20 65/25cal
Taylor 18:43 Rx
9:30
15:55 rx
Jackie 17:51 FS
Sarah B 20:10 42# some jumps
Masters
Dana 14:16 15#
May 12:36 35# 15 cal 35# 13"
Terry 11:46 35# 13" 20 cal C2
Lee 13:51 35# 20" 20 cal c2
Richard 13:52 32# 13" 20 cals c2
5:30
Baez 16:45rx
Ben 17:15 45# 15bj 25 cal
Danielle C 16:29 55# 17 in box
Rebecca 15:30 front squat
Shannon 12:46rx
Seth 14:53 75# rom step ups 17in box
430
Lisa S 15:18 15# (welcome- first class)
Leah 16:54 rx
Kristen 15:45 FS
Jeff P 10:37 rx
Karen M 15:18 C2bike
Mike Mit 16:10 75 fs/ 256 cal bike
Remer 11:16 rx
Freaky 14:05 rx
Rocco 14:55 65#
6:30pm
ABØ 16:46 35# 13”
Missy 21:48 35# 17”
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