29 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:
Bent Over Row: 2 x 12
Rest 90 Seconds and then…
Reduce weight by 50% and perform max reps at drop set weight
Back Squat: 2 x 12
Rest 90 Seconds and then…
Reduce weight by 50% and perform max reps at drop set weight
WOD:
“Fight Club”
3 Rounds for total Reps:
1 Minute Max Thrusters (Rx: 95/65)
1 Minute Max Power Cleans (Rx: 95/65)
1 Minute Box Jump Overs (24/20″)
1 Minute Max Pull Ups
1 Minute Max Assault Bike Calories
1 Minute Rest
(Benchmark Workout Courtesy of CompTrain)
JUNE CHALLENGE WEEK 4:
AMRAP: 2 Minutes
Max Calorie Rows
CORE:
3 x 50′ Walking Lunge with D-Ball at Chest Height
(A: 100/70; Rx: 70/50; S: 50/30; S2: Sub Wall Ball)
