2 July 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.
INDEPENDENCE DAY SCHEDULE:
We will be operating on a limited schedule for Independence Day. We will offer an Open Gym from 10 a.m. to 12 p.m. on the holiday, all other classes will be cancelled. At 10 a.m. and 10:30 a.m. we will run 2 heats of our Liberator WOD. The Liberator is our annual gym WOD that we have run since we opened our doors at CFL in 2010. Every year we do this workout on Independence Day and change the barbell movements. The workout will be posted on Tuesday evening.
STRENGTH:
20 Minutes to Complete:
POWER:
HANG Squat Snatch: 5 x 3
*Does not need to be TNG; start around 70-80% 1RM (climb based on feel)
STRENGTH:
LEVEL 1
5 sets of 3 OHS at the heaviest weight hit for todays Hang Squat Snatch
LEVEL 2
3, 6, 9, 6, 3 of:
Unbroken reps OHS @ 90% of todays Snatch Triple
** Not for time, but should be fast; rest quickly but as needed to ensure unbroken sets
WOD:
For Time:
50 hang power cleans (A: 155/105; Rx: 135/95; S: 115/80; S2: 30 Reps at 115/80 or 95/65)
150 double unders (S: 100 Singles Unders after 10 attemps at DUs)
30 C2B Pull Ups (A: 50 C2B Pull Ups; S: 35 Pull Ups; S2: 30 Ring Rows)
CORE FINISHER:
LEVEL 1:
Accumulate 2mins in an L sit on bumper plates on the ground or Parallettes
LEVEL 2
AMRAP: 7 Minutes
50′ HS walk (25′ Down and Back)
25 GHD sit up
