23 December 2017

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HOLIDAY SCHEDULE: 

24 December:  Open Gym from 10 a.m. to 12 p.m.

25 December:  Gym Closed for Christmas

26 December:  Open Gym from 10 a.m. to 12 p.m. and 4 p.m. to 6 p.m.

31 December:  Open Gym 10 a.m. to 12 p.m.

1 January:  Open Gym

** We will run the 12 Days of X-Mas WOD on 23 December during regular classes on Saturday.  We will run a heat of it on Sunday as well during open gym.

 

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.

INDIVIDUAL REGISTRATION:

COUPLES REGISTRATION: 

 

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 ($150 for 2 sessions per week)

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

 

UNLOADED: 

12 Days of Christmas (Unloaded Style)

 

 

WARRIOR/CFK WOD:

“12 Days of Christmas”

1 Rope Climb (A:  1 Ring Muscle Up; S: 1 Rope Walk)

2 Thrusters (A: 135/95; Rx: 115/80; S: 95/65)

3 HSPU (A:  Strict; S: HRPU)

4 Squat Snatch

5 Chest to Bar Pull Ups (S: Pull Ups ; S2: Jumping Pull Ups)

6 Jerks

7 TTB (S: KTE; S2: HKR)

8 Squat Cleans

9 Lateral Burpees over Bar

10 Front Rack Reverse Lunges

11 Calories on Rower/Bike

12 Overhead Squats