23 November 2017
HAPPY THANKSGIVING CFK!
Ruben, Lucy and I wanted to wish everyone a safe and happy Thanksgiving. We hope you spend the day surrounded by family and friends enjoying the truly important things in life. I am personally grateful for all the wonderful people who comprise our CrossFit Kingstowne Family. We are truly blessed to be surrounded by so many wonderful people on a daily basis. Thank you for entrusting us with your health and fitness. We look forward to helping you achieve your end of year goals and setting new ones for the year to come!
THANKSGIVING HOLIDAY SCHEDULE AND FAREWELL WOD FOR COACH BUZZ AND MICHELLE:
THURSDAY, 23 NOV:
Open Gym: 9:00 a.m. to 11:00 a.m.
Please Note: The farewell/thanksgiving WOD for Buzz and Michelle will begin at 9:15 a.m. If we get a big turn out we will run a second heat, but please try to arrive by 9 a.m. to warm up. See WOD description below.
FRIDAY, 24 NOV:
Ladies Fit Camp: 9:00 a.m. to 10:00 a.m.
Open Gym: 10:00 a.m. to 12:00 p.m.
On Thursday and Friday, we will offer a 2 hour open gym session. All other classes on Thursday and Friday will be cancelled for the holiday. Also, on Thursday, we will hold a special farewell WOD for Coach Buzz and Coach Michelle who will be leaving us to begin their next adventure and assignment in Virginia Beach. Please join us as we say goodbye to a truly awesome couple. They will be greatly missed.
COACH BUZZ AND COACH MICHELLE FAREWELL TURKEY TROT:
For Time: (Partner WOD)
400m Turkey Toss Run w/WB (A: 30/20; Rx: 20/14)
50 Wall Balls (A: 30/20; Rx: 20/14)
40 Burpee Box Jumps (24/20″)
30 Snatch (Rx: 135/95; S: 115/80; S2: 95/65)
Row 1000m
30 Clean and Jerk (Rx: 135/95; S: 115/80; S2: 95/65)
40 Burpee Pull Ups
50 Wall Balls
400m Turkey Toss Run w/WB
*One parter working at a time. On runs both partners run together and toss wall ball back and forth for 400m. We will begin running heats for this around 9:15 a.m. Best of luck Michelle and Buzz, your presence will be greatly missed. We wish you health and prosperity in this next adventure, and I know our paths will cross again!
CFK ANNUAL HOLIDAY/ANNIVERSARY PARTY:
We will host our annual holiday/anniversary party on Saturday, 9 December at 7:30 p.m. We look forward to celebrating the holiday season with our CFK Family as well as celebrating fours year since we opened our doors at CrossFit Kingstowne and 8 since we opened the doors to CF Liberation. All family and friends are welcome. Also, thanks to the incredible generosity of Jeb and Luis, we will once again have DJ Special K joining us once again for the party! EVITE.
Inversion Skill Clinic (One-Day Clinic)
DATE: 9 December 2017
COST: $20
This clinic will focus on inversion work to include hand stand walks
