13 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.
STRENGTH:
EMOM: 12 Minutes
M1: 5 Deadlift (A: 3 at Heavier Load)
M2: 12/9 Calories on Assault Bike (Full Sprint)
**Pair Up
WOD:
For Time:
400m run (A: 30/20 Cal Assault Bike)
45 Back Squats
400m run
30 Front Squats
400m run
15 OH Squats
(A: 135/95; Rx: 115/80; S: 95/65
CORE/RECOVERY:
Reverse Tabata: Ring Support Hold
8 Rounds: :10 Work/:20 Rest
