AMRAP in 20 Minutes:
30 Calories Air Bike
30 Toes-to-bars
30 Overhead Squats (75/115 lb)
Community Notes:
We will offer all regular classes today!
Quote:
"In the end, we only regret the chances we didn't take." — Lewis Carroll
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Class Schedule
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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
CrossFit Level 1 Seminar 4/26-4/27 at CrossFit King of Prussia
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CROSSFIT KOP BLOG ARCHIVE
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2024
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December
(38)
- 1.1.25
- 12.31.24
- 12.30.24
- 12.29.24
- Welcome Chloe D
- 2025 Test Days/ Programming
- 12.28.24
- 12.27.24
- 12.26.24
- 12.25.24
- 12.24.24
- 12.23.24
- 12.22.24
- 12.21.24
- Holiday Schedule Reminders
- 12.20.24
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- 12.15.24
- 12.14.24
- 12.13.24
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- 12.11.24
- 12.10.24
- 12.9.24
- CrossFit Level 1 - April 26/27th
- 12.8.24
- 12.7.24
- 12.6.24
- 12.5.24
- Holiday Schedule
- 12.4.24
- Holiday 2024
- CrossFit Kids Winter Dates
- 12.3.24
- 12.2.24
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December
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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
5 comments:
6am
Subhan 2+70 75 rom
Steve K 2+75 35fs rom
Brennan 2+20 65rom
Kevin 2+21 75 rom
Brian 3+7 ghd 95lunge
9:30
Tucker 2+11 20 ttb 55#
Aimee 2+30 rx
Cate 2+7rx
Jackie 2+5 15 rom ttb 15 vups
Nooner
Megs 2 + 20 FS 65/ C2 bike/ GHD situp
Pam 2+ 36 65#
Gordy 3+8 30/20/20 reps / 75 FS / C2 bike
Eric 2 +22 95#
Ben 3 rx
Abby 2+7 25# ROM TTB
Erini 1 + 71 65#
Shannon 2+ 66 rx
Matty Bo 2 95# 15 TTB/TTP
Rakshit 2 75#
Nick 2 + 27 43# Some FS TTB/TTPole
Rich A 2 rx
Edwin 3 95#
4:30
Lauren 2+ 30 55#
Kristen K 2+33 33# ROM TTB/TTP
Karen M 2+35 20 TTB/10 TTpole/ 65#
Graysen 2+20 35#/ ROM TTB TT Pole
Matt P 2+13 75#
Trevor 1 + 47 95 TTPole
Dana D 2 + 3 65/ Toes to rings
Karen K 2+13 11#/ RoM TTB/ RRPole 20 cals
Freaky 2+32 rx
Nat 2+1 rx
Mike Mit 2+5 95 FS
Mae 2 + 65 Pole PVC
5:30
Danielle 2+44 15ttb
Lil D: 1+60 65# ROM ttb
Steph: 2+16 45# ROM ttb
Ulysses: 1+82 45# ROM ttb
Sai: 1+60 20/20/20 Toes to pole
Sravanh: 2 55# ROM ttb
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