4 July 2018
Happy 4th CFK Family! We hope you have a safe and happy holiday celebrating our nation’s birthday!
INDEPENDENCE DAY SCHEDULE:
We will be operating on a limited schedule for Independence Day. We will offer an Open Gym from 9 a.m. to 11 a.m., all other classes will be cancelled. At 9:15 a.m. and 9:45 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. If you plan to do the Liberator WOD please be sure to arrive early enough to warm up.
“The Liberator”
For Time:
15 Snatch (A: 135/95 Rx: 115/80; S: 95/65; S2: 75/55)
1 Rope Climb (A: Legless Rope Climb; S: 2 Rope Walks)
Run 400m
12 Snatch
25 Pull Ups (A: C2B Pull Ups: S: 25 Ring Rows)
500m Row (Sub 400m Run)
9 Snatch
25 Push Ups (A: Explosive Push Ups)
25 V-Ups (A: GHD Sit Ups)
6 Snatch
30 Jumping Lunges (A: Pistols)
50 DUs (A: 100 DUs; S: 150 Singles)
3 Snatch
30 Wall Balls (A: 30/20; Rx: 20/14)
400m Sandbag Run (S: MB Run)
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.
