27 February 2018

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CFK 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 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.

 

SKILL DAY

OLY SKILL: 

Sotts Press (w/Clean Grip):  3 x 5

Klokov Press:  3 x 5

 

SKILL WOD: 

EMOM:  10 Minutes

M1:  15 Wall Balls + Max Burpee  Pull Ups

M2:  Rest

 

ACCESSORY WORK: 

EMOM:  6 Minutes (:30 W/:30 R)

M1: Banded Hip Distraction (:30 L/:30 R)

M2:  Inversion Work