One of our members, Kelsy Cocozzo, is a teacher at Patrick Henry in the Alexandria City Public School district. Her school is trying to sponsor children in need for the holiday season. The school will create a wish list of the children’s interests, age appropriate toys, clothing sizes, etc. The sponsor of the child will purchase the items, wrap them, label them with the name and item (on a post-it or label), and drop them off to the gym for Kelsy to pick up and bring to school by Sunday, December 18th. This is a great opportunity to give back directly to our community. If you would like receive more information or participate, text Kelsy at 5183221749 or email her at firstname.lastname@example.org. Your generosity is much appreciated!
MASTERS OF THE DMV TEAM COMPETITION:
We are excited to announce that we are nearly 90% sold out for our Masters of the DMV Team Competition. We are looking forward to hosting another great event at CrossFit Kingstowne. If you are planning on registering a team to represent CFK, I would encourage you to register soon and not wait. Team slots are filling up and we only have a certain amount we can sell. Once we reach capacity we will not be able to add any more teams. So please don’t wait. Additionally, we are going to need a lot of help for the event, both the night before for set up and the day of the event, to make sure everything runs smoothly. If you are able to volunteer, we would appreciate any and all help. To volunteer please follow the registration link below and select volunteer registration. It will ask you to input your t-shirt size and select the times you can help out. We cannot put these events on without the amazing support of our CrossFit Kingstowne family!
3 Position Snatch
2 x 2 @ 70%
2 x 1 @ 75%
Snatch Grip Shrugs
3 x 5 @ 100%+
AMRAP: 10 Minutes
3 HSPU (S: HRPU)
3 Pull Ups
6/6; 9/9; 12/12, etc…add 3 reps to every round until time cap.
Score = Total Reps
Coach Led Stretching and Foam Roll