NEW PRE-ENROLLMENT POLICY FOR ALL EVENING CLASSES:
Just a friendly reminder of our new pre-enrollment policy and attendance cap for all evening classes. Effectively immediately all attendees of our evening classes will be required to pre-enroll in classes to secure a spot in their desired class time. All evening classes will be capped at 25 members. If you are unable to enroll prior to the cap then your name will be added to a waitlist. If you have pre-enrolled in a class and can no longer attend, you will be required to cancel your enrollment prior to the class start time to allow for another member to attend the class. Failure to cancel your enrollment will result in either a class being deducted from your pass or punch card or a $10 cancellation fee. Please note, once you arrive to class you will still need to check in change your status from enrolled to checked in for that specific class. Thank you for your understanding. This policy is intended to ensure we have the resources necessary to run each class, and to ensure all of our members safety. If you have any questions or concerns about this new policy please contact me at firstname.lastname@example.org or 703-408-7887. To enroll in classes you can go to our schedule page via the website or log in to PIKE13 directly.
REGISTER FOR THE 2018 CROSSFIT GAMES OPEN:
CrossFit Games Open Season is nearly upon us and its time for our CFK family to register for the open! You can register via the link below. If you are new to the open, you can read more about it via the link below as well. Last year we had over 130 CFK members participate in the open. We were one of the leading affiliates for open participation in the DMV – which says a lot about our community. I hope to increase that number this season and make it an even bigger community event. The open kicks off on February, 22nd and runs until March 26th. This year we will once again host the open WODs all day on Friday as well as host our Saturday Throwdowns, with make up options during open gym on Sundays. There will be more than enough opportunities to complete the workout and participate. We will also be bringing back our Thursday Night Throwdowns right after the live announcement. If you are on the fence about participating in the open, don’t be. There are Rx and Scaled options for all the events, so anyone can participate. More importantly, its truly a community event. The box is hopping during the five weeks of the open and you won’t want to miss out on the fun. Plus the workouts will be programmed in to our regular programming each week so you will all be doing them anyways! The cost to register is $20. You can register via the link below and be sure to select CrossFit Kingstowne as your affiliate as well as request access to join our CrossFit Kingstowne team! Last year we have over 130 members registered, my goal this year is 175. Currently we are at 64 members!
EMOM: 16 Minutes (:45 W/:15 R)
M1: Alternating DB Step Ups (24/20″)
M2: DUs (S: Singles)
M3: D-Ball Ground to Shoulder (G2S)
Romanian DL: 3 x 10 (A: 185/125; Rx: 135/95; S: 115/85)
** Rest 60-90 seconds between sets
Bulgarian Split Squat: 3 x 8/ea
** Rest 30-45 seconds between sets
GHD Glute Ham Raise: 3 x 10 (S: Glute Bridges: 3 x 15)