23 February 2018
SPINFIT FREE TRIAL CLASS TIMES:
We are running free trial classes of our new Spin Fit program this week. If you are interested in trying out a class be sure to enroll online for one of the available time slots. ** REGISTER ONLINE VIA THE SCHEDULE. LIMITED SPOTS AVAILABLE. IF YOU ARE UNABLE TO ENROLL DUE TO THE CAP YOU WILL BE ADDED TO A WAITLIST IN THE EVENT SOMEONE CANCELS THEIR ENROLLMENT. Remaining Class Times this Week:
Friday, 23 February @ 6 a.m. (Still have 5 spots available)
Saturday, 24 February @ 10:30 a.m. (Full)
CROSSFIT HEADQUARTERS WILL BE COMING TO CFK TO FILM ON SATURDAY FOR 18.1!
We are excited to announce that CFHQ will be sending a video crew out on Saturday to video some of our heats for our Saturday Throwdown. We would love to have as many of our CFK Family in attendance on Saturday to complete the workout and/or cheer on our members completing the workout. Even if you do the workout on Friday or don’t plan to do the Open this year, we invite you to come out and cheer on your CFK family. All friends and family are welcome. We will be running heats starting around 9:30 a.m. until about 12:30 p.m. depending on the format of the workout announced on Thursday.
STILL TIME TO REGISTER FOR THE 2018 CROSSFIT GAMES OPEN:
CrossFit Games Open Season officially kicks off tonight with the live announcement of 18.1. However you still have time to register if you have not done so already. You have until Monday, 8 p.m. to complete the workout and to register on the games.crossfit.com site. See details below. We already have 118 CFK Members registered and I know we will surpass last year’s number of 130 members. So hurry up and register!
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. 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!
CROSSFIT GAMES OPEN REGISTRATION AND INFO
OPEN SCHEDULE BETWEEN 22 FEBRUARY THROUGH 25 MARCH 2018:
The gym will be operating on a slightly modified schedule during the CrossFit Games Open to allow our members enough opportunities to complete the open workouts before the Monday deadline each week, and to bring our community together for this annual event. Each week the Open WODs will be announced live at 8 p.m. via the games.crossfit.com website. Once the workouts are announced each week participants will have until Monday, 8 p.m. EST to complete the workout, have it judged and validated by a registered affiliate, and submit their scores online to the games.crossfit.com website. Once you have entered your scores they will be validated by CrossFit Kingstowne and if accepted they will be entered into the worldwide leaderboard. Below is the schedule we will be following during the Open:
THURSDAY NIGHTS: 8 p.m. WOD Announcement followed by our weekly Showdown between a few members and/or coaches. We will announce the weekly match ups earlier in the week. We invite all members to come out and watch the live announcement at CFK and cheer on our teams.
FRIDAYS: The Open WOD for the week will be programmed as the daily WOD for each of our regularly scheduled classes.
SATURDAYS: We will host a weekly throw down every Saturday with heats scheduled based on the workout format between 9:30 a.m. and 12:30 p.m. This will be in place of our regularly scheduled classes during the five weeks of the open.
SUNDAYS: We will offer a make-up option between 11 a.m. and 12 p.m. during open gym.
WOD:
18.1
AMRAP: 20 Minutes
8 TTB (S: Hanging Knee Raises; Scaled Masters 55+ Sit Ups)
10 DB Hang Clean and Jerks
14/12 Calories on Rower
Rx: 50/35; S: 35/20
Scaled/Teens 14-15/Masters 55+: 35/20
Scaled Teens 14-15/Scaled Masters 55+: 20/10
