7 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 

 

SATURDAY SCHEDULE: 

UNLOADED FIT CAMP:  8:00 a.m. to 9:00 a.m.

WARRIOR WOD:  9:00 a.m. to 10:30 a.m.

CFK WOD: 10:30 a.m. to 11:30 a.m.

OPEN GYM:  11:30 a.m. to 12:30 p.m.

FREE INTRO CLASS:  11:30 a.m. to 12:30 p.m.

 

UNLOADED WOD: 

50 Stars 13 Bars

For Time w/Partner: (Starts: Split Work with Partner; Bars: Partners Complete Together)

50 Air Squats

13 Push Ups

50 Step Ups

13 Ring Rows

50 Lunges

13 Dips on Box

50 KB Swings

13 Knees to Elbows w/Burpee

50 Mountain Climbers

Cash Out After Party:  1776 Row

Partner Superman Hold

 

WARRIOR WOD: 

PART A:

Every 3 Minutes for 12 Minutes (4 Rounds)

Complete Complex:

4 Power Snatch (@60%)

6 Power Clean

8 Front Squat

10 Push Press

 

PART B:

”Glen”

For Time:

30 Clean and Jerks (135/95)

1 Mile Run

10 Rope Climbs

1 Mile Run

100 Burpees.

 

PART C:

Finisher

EMOM:  10 Minutes (:45 W/:15 R)

M1:  HSPU

M2:  D-Ball Cleans

 

CFK WOD:  

Tabata Mash Up

In an alternating order of exercises perform 20sec of work and 10sec off rest

1 Round =
:20 Box Jumps (2420″)/:10 Rest
:20 Push Press (115/80)/:10 Rest
:20 Wall Ball (20/14)/:10 Rest
:20 Power Clean (115/80)/:10 Rest
:20 Burpees to target/:10 Rest
:20 Calorie Row/:10 Rest
**After the row there is a 1min rest. Entire workout consists of 8 rounds. Each round is 3mins of work and 1min of rest (Total of 32 Minutes)