1 July 2018

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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.

SUMMER FIT CAMP REGISTRATION 

 

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.

 

SUNDAY SCHEDULE:

Group Foundations:  10:00 a.m. to 11:00 a.m.

Open Gym:  11:00 a.m. to 12:00 p.m.

Free Intro Class:  12:00 p.m. to 1:00 p.m.

 

Open Gym:

Barbell Option:

1) From Top of Box (30/24″), drop and land in ¾ squat and stay stationary for 1sec then explode and jump for max height x 10 total jumps
2) Build to Heavy 3 position Clean
3) Build to a Heavy Jerk
4) 1.1.1 Jerk Cluster sets @ 90% for 3 sets
5) Clean pulls 3 x 3 @ 110%
6) Bent over row 3 x 10-12 reps

Gymnastics Option:

Part 1: Perform 12 burpee bar muscle ups OR 16 burpee pull-ups.

Part 2: 3 Rounds
Strict Press: 6-8 Reps (Rest :45)
Supine Ring Rows: 8-10 Reps (Rest :45)
:45 Plank Hold (Rest :45)
Tricep Push Up: 8-10 Reps (Rest :45)
Strict Ring Pull Ups: 3-6 Reps (Rest :45)

Part 3:
E2MOM: 10 Minutes
Max distance handstand walk attempt. Progressions: donkey kicks, handstand against wall, shoulder taps.

Part 4:
3 Rounds
Deadbug (6)
50m suitcase KB carry (change hands at 25m)