Front Squat
5-5-5-5-5
Cash out:
AMRAP in 7 minutes:
200 Meter Run
3 Ring Muscle Ups
Quote:
“Be the love you never received.” -Rune Lazuli
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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
4 comments:
Mike 115, 3+2 band PU, box dips
Jesse 130, 4 band PU,box dips
Tori 115, 3+1 band PU,Box dips
Jess 145 PR, 3+1 band PU,Box dips
9:30am
Colette 😊
Johnny 😊
12pm
Philipp 175# 4 GHD
Meredith 146# 4 C2, GHD
JULIA c. 150# 4+1 2 BMU
Greg A. 225# 4+1 RX
Freaky 135# 4+1 GHD
4:30
Alex 275 4+ 1 c2
Rocco 195 5 burpee pullup
Kalyn 140 3+ 2 rx
Shannon 175 4 + 100m transito
Leah 95 4=1 10GHD
Erika 75 3 10 GHD c2
Mitter 165 3 barmu
Karen 155 3 sc
5:30
Baez 255 3 rx
DC 145 Pr 4 10GHD
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