16 July 2017
SUNDAY SCHEDULE:
Group Foundations (Day 3): 10:00 a.m. to 11:00 a.m.
Open Gym: 10:00 a.m. to 12:00 p.m.
Free Intro Class: 12:00 p.m. to 1:00 p.m.
POLICY REMINDERS:
Every few months I like to put out a few policy reminders/updates as we begin to welcome new members into our CFK Family. You can view all of our Membership Policies as well as Gym Rules and Etiquette via the links below. In addition I have included some brief policy reminders for our Warrior WOD and Supplemental Training.
WARRIOR WOD:
Our Warrior WOD is intended to be an advanced class for seasoned CrossFitters. Members who are interested in attending Warrior WOD on Saturdays should first speak with a coach to determine if they are ready to participate in our Warrior WOD. A good guideline to determine if you are ready is whether you can do all of our regular CrossFit workouts at an Rx to Advanced level. This is by no means meant to be exclusive, but the class tends to focus on higher skill movements and heavier loading than may be seen in regular classes and while any workout can be scaled, the intent behind warrior is to not have to scale the workouts.
SUPPLEMENTAL TRAINING:
This is just a friendly reminder that we currently only hold open gym hours on Thursday from 7 p.m. to 8 p.m. and Sundays from 10 a.m. to 12 p.m. Members who would like to do supplemental skill/strength work are welcome to do so, but they must attend a class prior to or after their additional work and they must first notify the coach on duty of their desire to do supplemental work during the class. It is always at the coaches discretion if they will allow it during the class. We do not allow members to come in and do their own thing without attending a class. This is a matter of safety/accountability and to ensure resources are available for each class. If you have any questions about our policy please feel free to contact me via PM.
KIDS SUMMER CAMP: Our kids summer camps kicked off on Tuesday, 11 July and will run for four weeks through Friday, 4 August. We will offer four session options per week on Monday, Tuesday, Thursday and Friday at 11:30 p.m. to 12:30 p.m. You can choose between 16 sessions, 12 sessions, 10 sessions, 8 sessions, 6 sessions or 4 sessions. For more details and to register your kids visit: KIDS SUMMER CAMP.
CFK SUMMER T-SHIRT AND TANK ORDER:
Be sure to get your CFK T-Shirt and Tank pre-orders in as soon as possible. Below is the link to the pre-order form. We have ordered limited quantities of each shirt/tank style and size and will provide them based on pre-orders on a first come, first serve basis. T-Shirts are $25 and Tanks are $20. We wanted to do a throw back to a more traditional CrossFit design.
CFK SUMMER 2017 TEE/TANK PRE-ORDER FORM
NEW SERVICE/PROGRAM OFFERINGS!
We are excited to announce that we are now offering some additional services and programs to include:
- New CrossFit Unloaded (Co-Ed) Fit Camp Membership
- New Saturday Skill Session Clinics
- Personal Training Sessions
- Summer Kids and Teens Fit Camps
Below is a breakdown of each program and links to register. Stay tuned for more details on some of these exciting new opportunities.
NEW CROSSFIT UNLOADED FIT CAMP MEMBERSHIP:
Our New Co-Ed Unloaded Fit Camp Program is a time-efficient, high intensity workout designed to get members moving better while building a lean, strong body. These classes are specifically designed for individuals who want the constantly varied, high-intensity aspects of CrossFit, without the heavy lifting. Our Unloaded Fit Camp membership is perfect for the beginning athlete looking to shed body fat and develop a strong base of general fitness and proper movement patterns or the returning athlete recovering from an injury. For more information or to register for the program follow the link to CROSSFIT UNLOADED.
Class Schedule: Tuesday and Thursday at 12 noon, and Saturday at 8 a.m.
Cost: This class is not included in our regular CrossFit Memberships (with the exception of our Saturday Class). 3 Sessions Per Week: $125.00 (Monthly Recurring). 1 Session Per Week: $55.00 (Monthly Recurring)
Registration:
3 SESSIONS PER WEEK REGISTRATION ($125 MONTHLY)»
1 SESSION PER WEEK REGISTRATION ($55 MONTHLY)»
SATURDAY SKILL CLINICS:
CrossFit Kingstowne will now offer single session and multi-session (2) skill clinics to allow members to fine tune their technique on some of the higher skill movements such as Double Unders, Kipping Pull Ups, Handstand Push Ups, Muscle Ups, and the Olympic Lifts. Each month will bring a different focus. The single session clinics will typically be offered on the first Saturday of the month at 11:30 a.m. (in place of our regular 11:30 a.m. CFK WOD) and the multi-session (2-session) clinics will take place on the 2nd and 4th Saturday of the month at 1:30 p.m. to 2:30 p.m. For information on other upcoming clinics follow the link to SKILL CLINICS.
Self Myofascial Release Clinic: Saturday, 22 July @ 11:30 a.m.
Learn how to foam roll correctly as well as static stretching techniques to improve performance.
SUMMER KIDS AND TEENS FIT CAMP:
We will once again be offering our Kids (ages 7-12) and Teens (13+) Fit Camps during the summer break. For more information about the program and to register for one of our multiple four-week cycles please follow the links below.
