3 Rounds for time of:
30 Clean and Jerks (65/95#)
30 Toes to Bar
800 Meter Run
Community Notes:
CrossFit Kids TODAY at 10:15 am with coach Megs!
Quote:
"Talent wins games, but teamwork and intelligence win championships." – Michael Jordan
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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 BLOG ARCHIVE
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April
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- A NEW COUSE - CrossFit Fundamentals
- 4.26.23
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- 4.22.23
- Muscle Ups and Macros
- Masters Strength Gains to Celebrate!
- 4.21.23
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- Bring a Friend for FREE
- 4.19.23
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- Super Total 2023
- Cheers to our Quarterfinals Athletes
- We Welcome Mark Spak to our Coaching Team
- Coach Spotlight - Taylor Williams
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April
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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
1 comment:
Aimee 28:08 53# 20 rep strict press ski erg
Sarah 33:59 42#, knee raises, 20 reps last round, row
Meg 31:18 55# c2 bike
Larissa 32:10 35# row
Dana 20:29 63# clean, GHD, row
Missy 35# 20/10 knee raises and candle stick, row
Mae 34:22 35# knee raises, row
Lauren 30:54 row
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