23 September 2017
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!
ATHLETE AND VOLUNTEER REGISTRATION
SATURDAY SCHEDULE:
UNLOADED FIT CAMP: 8:00 a.m. to 9:00 a.m.
WARRIOR WOD: 9:00 a.m. to 10:30 a.m.
CFK WOD: 10:30 a.m. and 11:30 a.m.
FREE INTRO CLASSES: 12:30 p.m. to 1:30 p.m.
UNLOADED FIT CAMP WOD:
A. Partner WOD
Cash In: 2k Row
Then…
AMRAP: 20 Minutes
8 Push Ups
12 KB Swings (53/35)
16 Wall Balls (20/14)
B. CORE:
3 Rounds
8 Inch Worm
8 T2B
WARRIOR WOD:
A. Wodapalooza Online Qualifier WOD 1
AMRAP: 7 Minutes
Clean and Jerk (165/115)
B. 10 RFT:
3 Bar Muscle Ups (S: 3 Strict C2B Pull Ups)
3 Deadlift (275/185)
300m Run
CFK WOD:
Partner WOD
2 RFT:
50 KB Swings
100 Jumping Lunges (50/ea leg)
50 Push Ups
50 Box Jumps
50 Wall Balls
In order to accumulate reps, one partner must maintain Double KB Front Rack Hold
