This past weekend, CrossFit King of Prussia hosted the second Keystone Affiliate Challenge. Around 75 athletes competed in the event's WOD. Congratulations to Aimee Lyons for putting on a solid event. Here is a picture of some fellow PA affiliate owners from CrossFit's KOP, York, Delaware Valley, Platoon, and APEX.
Workout of the Day
"Karen"
150 Wall Ball Shots for time
1) Squeeze your butt as hard as you can.
2) Pull your ribcage down.
3) Get your belly tight.
4) Set your head into a neutral and screw your shoulders into a stable position.
Setting your body into a good position before you start helps to prevent mechanical compensations.
