30 December 2017
SATURDAY SCHEDULE:
YOGA: 8:00 a.m. to 9:00 a.m.
CROSSFIT UNLOADED: 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 CLASS: 12:30 p.m. to 1:30 p.m.
HOLIDAY SCHEDULE:
31 December: Open Gym 10 a.m. to 12 p.m.
1 January: Open Gym 10 a.m. to 12 p.m.
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 ($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 WOD:
A. Partner WOD
AMRAP: 20 Minutes
5 DB Power Cleans (Rx: 50/35; S: 45/25)
10 Push Ups (A: HSPU)
15 Wall Balls (Rx: 20/14)
**Partners alternate after every full round completed.
B. Partner Conditioning
1000m Row
50 Burpees
800m Row
50 Burpees
** Partners split work as needed
WARRIOR WOD:
A. 5 RFT (Climbing DT)
12 Deadlift
9 Hang Cleans
6 Push Jerks
(R1: 115/75; R2: 135/95; R3: 155/105; R4: 185/125; R5: 205/145)
Time Cap: 15 Minutes
B. Every 10 Minutes for 30 Minutes Complete:
60 Wall Balls (30/20)
30 Cal Row
15 Bar Muscle Ups
CFK WOD:
Partner Chipper (Teams of 2)
AMRAP: 22 Minutes
100 Calories on Assault Bike (Sub Row as needed)
80 Pull Ups
60 Pistols
40 Synchro Bar Facing Burpees
20 Strict HSPU (S: 1 Kipping HSPU; S2: Pike Push Ups)
**With Remaining Time Complete Max Rep D-Ball GTS
CORE:
Coaches Surprise
