20 January 2018
AIRROSTI MOBILITY AND RECOVERY SEMINAR: 22 JANUARY @ 6 P.M.
Please join us on Monday, January 22nd for a complimentary mobility and recovery workshop hosted by Dr. Bill Kempe and Airrosti. The hour long seminar will run from 6 p.m. to 7 p.m. in place of our 6 p.m. CFK WOD. However, we only have 30 spots available, So if you are interested in participating please follow the link below and sign up to secure your spot. The seminar is free. I highly recommend it to anyone who is looking to improve their overall mobility and incorporate recovery practices into their fitness routine to reduce pain and/or prevent injury. This also coincides with our mobility and recovery theme this week for our January wellness challenge and attendance will count as one completed task! So be sure to sign up via the link below. Below is some more information:
Join AIRROSTI’s Dr. Kempe for an interactive workshop where you’ll learn specific exercises and techniques to help prevent pain and enhance athletic performance. Through guided instruction, you’ll discover new ways to strengthen and stretch, while improving mobility and stability. Plus, get
your pain and injury prevention questions answered by an Airrosti Provider.
REGISTER BELOW
COMPLIMENTARY MOBILITY/RECOVERY WORKSHOP
Location: Crossfit Kingstowne
Date/Time: January 22nd /6:00 pm-7:00pm
Airrosti providers are experts at eliminating chronic pain and resolving most soft-tissue injuries, typically within 3 visits. Visit Airrosti.com for more info on Airrosti
or talk to your Health & Fitness Staff for more info on the session.
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. AMRAP: 10 Minutes (Partner)
7 Wall Balls (20/14)
7 Box Jumps (24/20″)
*Partners alternate rounds, while one partner is working towards the round, the other is holding a D-Ball
B. EMOM: 16 Minutes (:30 R/:30 L)
M1: Split Squats on Box
M2: Hand Stand Hold or Plank (30 seconds)
WARRIOR WOD:
With a Running Clock Complete:
5 RFT
30 DU
10 Front Rack DB Lunges (50/35)
@ 12 Minutes Complete:
AMRAP: 8 Minutes
1-1; 2-2; 3-3; 4-4…add a rep each round
Thruster (135/95)
Bar Muscle Ups
@ 25 Minutes Complete…
21-15-9
Calorie Row
Push Jerk (135/95)
@ 35 Minutes Complete…
15-12-9
Wall Balls (30/20)
Ring Dips
Calorie Bike
@ 45 Minutes Complete…
3 Minute L-Sit Hold on Parallettes
*With each break complete 10 DL (225/155)
CFK WOD:
Partner WOD:
60-40-20
Calories on Bike or Rower
Wall Balls (A: 30/20: Rx: 20/14)
Pull Ups
* One partner working at a time, split work as needed
Cash Out: 30 Man Makers (A: 50/35; Rx: 45/25; S: 35/20)
