17 February 2018

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SATURDAY SCHEDULE: 

YOGA:  8:00 a.m. to 9:00 a.m.

CF UNLOADED WOD:  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.

 

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 75 members!

CROSSFIT GAMES OPEN REGISTRATION AND INFO

 

 

UNLOADED TEAM WOD: 

3 Person Teams

AMRAP:  18 Minutes

4 Pull Ups

8 Push Ups

16 Jump Squats

2 Partners working to complete work while 1 partner runs 200m or rows 250m.  Teams will switch out rower/runner after completion of each 200/250m.

 

CORE:

3 Rounds (:30 W/:30 R)

KB Figure 8s

KB Plank

 

WARRIOR WOD: 

A.  AMRAP:  14 Minutes

Partner DT (155/105)

Partners Alternate Rounds

While 1 Parting is working, other partner completes 30′ OH Walking Lunge (50/35)

** Rest 6 Minutes

B.  Partner 2k Row

Partner A Rows, while Partner B completes 12 D-Ball over Shoulder (switch upon completion)

Time Cap:  12 Minutes

**Rest 6 Minutes

C.  AMRAP:  14 Minutes

8 Synchronized Thrusters (115/80)

12 Synchronized Burpees Over the Bar

10 Bar Muscle Ups

 

CFK WOD: 

Teams of Two

100 calorie buy in, then…

42-30-18

Deadlifts (Rx: 225/155; S: 185/125)

HSPU (S: HRPU)

Thrusters (Rx: 95/65; S2: 75/55)

Pull Ups

**Teams must change weights between movements