28 June 2018
OUR 8-WEEK SUMMER FIT CAMP HAS STARTED – BUT THERE IS STILL TIME TO REGISTER (ROLLING ADMISSIONS).
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 Minute Running Clock…
LEVEL 1:
Hang Squat Clean Triples (Building to a Weight that Challenges Form)
* These are not TNG Reps
LEVEL 2:
HANG Squat Cleans (TNG): 3-3-3-3-3
*5 sets total; Focus on speed of reps and balance load with speed
WOD:
For Time:
3 Rope Climbs (A: Legless; S: 3 Rope Bites or Attempts with or without box; S2: 5 Rope Walks; S3: 12 Ring Rows)
30 Box Jumps (24/20″)
90 Double Unders (S: 60 DUs; 150 Singles)
3 Rope Climbs
90 Double Unders
30 Box Jumps
3 Rope Climbs
* Scaled must attempt 5 double unders each round and make up for it AFTER with 90 single unders
JUNE CHALLENGE WEEK 4:
AMRAP: 2 Minutes
Max Calorie Row
CORE/RECOVERY:
EMOM: 6 Minutes (:45W/:15R)
M1: Plank Jacks
M2: V-Sit Hold
