For time:
500 Meter Row
25 Hang Power Cleans (105/155#)
25 Calories Ski Erg
25 Deadlifts (105/155#)
500 Meter Row
Quote:
“Do the best you can until you know better. Then when you know better, do better.” - Maya Angelou
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CrossFit Level 1 Seminar August 16/17 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
7 comments:
Bill - 10:40 93/105#
Brennan - 11:50 115/135#
Erika - 13:40 65/85#
Larissa 13:16 65/105#
Tucker - 12:00 135/135#
Subhan - 9:34 132/132#
Kevin - 11:20 125/155#
7am
Jess W 11:32 Rx
Tori 11:03 83#
9:30
Jackie 10:13 Rx
Aimee 10:50 Rx
nooner
Noah 11:05 105#
Rich A 9:23 rx
Erini 12:34 85#
Pam 9:21 rx
Megs 11:54 40 DB HPC/70 KB DL/ 1000 M C2bike
Gordy 10:27 75#
Keith 9:51 rx
Shannon 8:20 rx
Dana D 12:27 rx
Edwin 11:37 135#
Jen F 12:42 42#/20 cal ski
Abby 12:45 63#
Gent 9:35 75/155
Chloe 10:08 rx
Geoff 11:38 115#/ row - all
6:30
Dan 9:48 Rx
Josh 11:50 65#
Ulises 10:02 95#
Steph 12:09 75#
4:30:
Jeff: 8:34 RX
Matt P: 11:26 110#
Graysen: 11:55 65#
Greg: 12:37 RX
Eric: 10:20 RX
Matty bo: 10:40 135#
Mitter: 12:21 95#
Karen: 12:11 75#
Trevor: 13:25 RX
seth: 9:21 rx
rakshit: 13:11 RX
Karen: 12:14 60#
Jamie: 10:56 rx
chet: 12:02 135#
Leah: 12:25 65#
Lil D: 14:43 95/105
Danielle: 9:19 RX
Will 10:26 105#
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