27 November 2017
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.
UPCOMING SKILL CLINICS:
Inversion Skill Clinic (One-Day Clinic)
DATE: 9 December 2017
COST: $20
This clinic will focus on inversion work to include hand stand walks
NEW YEAR PERFORMANCE NUTRITION CHALLENGE:
Our New Year Performance Nutrition Challenge will kick off on Monday, 8 January 2018 and run for 12 weeks through Sunday, 1 April. We will be hosting two info sessions where you can learn more information about the challenge and what it entails. The info sessions will be Wednesday, 13 December at 7 p.m. and Wednesday, 3 January at 6 p.m. The cost for the nutrition challenge will be $150 for individuals and $250 for couples. To register for the New Year challenge please follow the appropriate link below.
LADIES NEW YEAR FIT CAMP:
Our New Year 6-Week Ladies Fit Camp kicks off on Monday, 8 January and runs until 21 February 2018. Moms and non-moms too, transform your bod with our Fit Mama Boot Camp. Build a lean, mean, skinny jean wearing physique and a killer community of workout buddies. Courses are run on a 6 week basis with three class times available each week. Both Morning and evening class times available. We also offer 2 sessions per week attendance options for those on a limited schedule, contact us for information on pricing and registration for the 2 session per week option at info@crossfitkingstowne.com.
MORNING LADIES FIT CAMP: $200
Mondays, Wednesdays and Fridays at 10:30 a.m. to 11:30 a.m.
MORNING CAMP REGISTRATION LINK
EVENING LADIES FIT CAMP: $200
Mondays and Wednesdays at 8:00 p.m. to 9:00 p.m. and Fridays at 6 p.m. to 7 p.m.
EVENING CAMP REGISTRATION LINK
STRENGTH:
E2MOM: 16 Minutes
1 Clean + 3 Front Squat + 1 Jerk (Climbing)
WOD:
“Sweat Equity”
AMRAP: 3 Minutes x 3 Rounds
9 Burpee Box Jump Overs
9 Alternating DB Snatch (Rx: 50/35; S: 45/25)
** Rest 2 Minutes between Rounds
Score = Total # Reps
CORE:
KB/DB Windmill: 3 x 5/ea
