26 June 2018
OUR 8-WEEK SUMMER FIT CAMP HAS STARTED – BUT THERE IS STILL TIME TO REGISTER.
Cycle 4 of our Fit Camp kicked off on 25 June and runs until 20 August! If you missed the start our summer Fit Camp, but still want to join us for the summer, its not too late. You are welcome to jump in at any time and try out the camp. We understand schedules can be hectic in the summer and we can prorate the number of weeks you plan to attend our summer camp upon registration. The Fit Camp includes our early morning Co-Ed Fit Camp on Monday, Wednesday, and Friday at 5:15 a.m. to 6:00 a.m., or the Evening Ladies Only Fit Camp on Monday and Wednesday from 8:00 p.m. to 9:00 p.m. and Friday at 6:00 p.m. to 7:00 p.m., as well as our Saturday morning Unloaded Fit Camp from 8 a.m. to 9 a.m. To register for the upcoming Summer Fit Camp follow the link below. FIT CAMP Sessions can be pro-rated upon registration to accommodate summer travel schedules. If you need to adjust your registration, please contact us at info@crossfitkingstowne.com.
CFK VOLLEYBALL:
Hey CFK Family, now that summer is here, we will be reviving the CFK Volleyball squad this Sunday at 4 p.m. at the Cameron Station Volleyball Courts (located in the Cameron Station neighborhood behind the gym). If you are interested in joining us, a group will be gathering around that time for some fun on the courts. All skill levels are welcome and I guarantee there will be some Kenny Loggins playing in the background.
STRENGTH:
15 Minutes:
LEVEL 2:
Snatch: Building to 85% of known 1RM and then perform 6 sets of 1 at 85%
LEVEL 1 :
Working Snatch singles building to a weight that will challenge form, or work on blending Power Snatch into OH Squat to depth as best as possible.
WOD:
Part A:
LEVEL 1
For time
50 push ups (A: 60 HSPU)
*Row 400m for every break in Push Ups or HSPU
PART B:
LEVEl 1
40 Strict Hanging Knee Raises (A: 40 T2B)
*Run 400m for every break in Hanging Knee Raises or T2B
JUNE CHALLENGE WEEK 4:
AMRAP: 2 Minutes Calorie Row
CORE/RECOVERY:
Coaches Choice Core Crusher
