6 January 2018
NEW YEAR PERFORMANCE NUTRITION CHALLENGE:
Our New Year Performance Nutrition Challenge will kick off on Monday, 8 January 2018 and run 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
SATURDAY SCHEDULE:
YOGA: 8:00 a.m. to 9:00 a.m.
CF 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.
UNLOADED WOD:
A. Partner Ladder
AMRAP: 12 Minutes
2-4-6-8-10-12…
DB Lunges (50/35)
Pull Ups (S: Ring Rows)
Score = Total Reps
Then…@ 12 Minute Mark Partners will complete D-Ball Cleans for the number of reps they achieved in the WOD.
B. Death By…(Coaches Surprise)
M1: 1:1
M2: 2:2
M3: 3:3
M4: etc…
C. CORE
Plank-na-do
WARRIOR WOD:
A.
AMRAP: 12 Minutes
1 Squat Snatch (155/105)
3 Clean and Jerks
30 DUs
CrossFit HQ WOD 12/30/17
B. Pacer
AMRAP: 18 Minutes
12 TTB
9 DB Deadlift (50/35)
6 DB Cleans
20′ DB Front Rack Walking Lunges
9 DB Deadlift
6 DB Cleans
20′ DB Front Rack Walking Lunges
CFK WOD:
Partner WOD:
Teams of 2 (Time Cap: 20 Minutes)
“Karen”
For Time
150 Wall Balls
“Elizabeth”
21-15-9
Squat Cleans
Ring Dips
“CINDY”
5 Pull Ups
10 Push Ups
15 Air Squats
** Partners Alternate Round of Cindy with Remaining Time
