4 January 2018
INCLEMENT WEATHER POLICY:
CrossFit Kingstowne follows the Office of Personnel Management Operating Status. If OPM is open then classes will run as scheduled. If they are operating on a delay then all morning classes will be cancelled and afternoon classes will be open unless the weather or road conditions worsen. If OPM’s status is closed then all classes for the day will be cancelled. In the event of a closure and road conditions appear to improve then a decision will be made by management to possibly open the gym in the evening as long as it is deemed safe for members and coaches. Please be sure to check OPM’s status prior to coming to the gym, especially our morning class attendees. You can check the status via www.opm.gov. Also be sure to check our website or closed Facebook group page for any status updates or changes. If you have any questions, please contact me at info@crossfitkingstowne or 703-408-7887.
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
STRENGTH ACCESSORY:
EMOM: 10 Minutes
M1: 10 Upright Row (Rx: 75/55; S: 45/35)
M2: 10 Bicep Curl (Rx: 75/55; S: 45/35)
WOD:
2 Rounds
AMRAP: 7 Minutes
Row 1000m (Run 800m)
Max Wall Balls (20/14)
**Rest 3 Minutes between rounds
Score is total Wall Balls
CORE/RECOVERY:
Coach led stretching and foam roll
