We will be launching our New Year 2016 Performance, Nutrition and Lifestyle (PNL) Challenge on Monday, 1 February 2016 and running it through Friday, 25 March 2016. Kick off your New Year the Right Way by getting your nutrition on point! Below is… Read more »
Our next Heavy Lifters Club is set to kick off on Saturday, 9 January 2016 at 11:30 a.m.. The course runs for six weeks and the focus for this cycle is the Jerk. We only have a limited number of… Read more »
Mark your calendars and join us for some Holiday Fun on Saturday, 12 December at 8 p.m. as we celebrate the Holidays and our Anniversary! All CFK and former CFL members are welcome along with your family and friends! We… Read more »
Please join us on Saturday, November 7th for a special fundraiser WOD at CrossFit Kingstowne to support our Combat Veterans. CrossFit Kingstowne will be an affiliate host for the Raider Project WOD. The Raider Project helps raise money to support combat veterans… Read more »
We are excited to announce the first in a series of 6-week boot camps for Moms! Our “Bump Be Gone” Bootcamp is designed for moms looking to go from baby to hot mama! This high-intensity boot-camp style workout blends functional movements… Read more »
On Tuesday, 27 October we will be hosting another “Bring a Friend” WOD! You are invited to bring any of your friends or family to participate in a workout with you and see what all this crazy CrossFit non-sense is… Read more »
HAPPY HALLOWEEN! Join us on Halloween (Saturday 31 October) for a fun partner WOD in your costume! Bring your friends and family to cheer you on! We will have some treats for the kids and will award a prize for… Read more »
On Saturday, 17 October we will host another Annual CFK Team Throwdown. The event will be held at CrossFit Kingstowne from 9 a.m. to 2 p.m. We will have a Scaled team division as well as an Rx team division. To… Read more »
NEW SPIN FIT PROGRAM:
We are excited to officially kick off our new Spin Fit program! We have launched four class times per week for now. Initial class times are listed below. If you have not yet tried out a free trial class, we welcome you to come in and try out a class for free. After that we have several punch card pass options available to members and non-members, as well as two discounted monthly recurring plans available exclusively to our CFK members and their family members (who do not need to be existing members).
You can enroll online for classes by visiting our schedule on the website or members can log in to your Pike 13 dashboard. To obtain the free trial pass you simply need to enter the coupon code SPINTRIAL at check out and it will reduce the cost of your first trial class to zero. Each class will be capped at 9 members so be sure to enroll early to secure your spot. If classes begin to consistently fill up we will begin to add more class times and options to our schedule. If three or less people have enrolled, then the class will be cancelled with notice provided at least 90 minutes prior to the class start. You can register online via our SCHEDULE online.
CURRENT SPIN FIT CLASS SCHEDULE:
- Mondays at 6:00 p.m. to 6:45 p.m.
- Thursdays at 7:00 a.m. to 7:45 a.m.
- Saturdays at 10:30 a.m. to 11:15 a.m.
- Sundays at 10:00 a.m. to 10:45 a.m.
SPINFIT MEMBERSHIP OPTIONS:
1 Session Per Week (4 Sessions Per Month) Recurring Monthly Membership Add On: $50 ($12.50 per class) **
2 Sessions Per Week (8 Sessions Per Month) Recurring Monthly Membership Add On: $90 ($11.25 Per Class)**
** The discounted monthly recurring membership add on is available only to CFK members and/or their immediate family members. These plans can be extended to family members who do not currently attend regular CrossFit classes but have a spouse or partner who does.
Family Member Discount: If two or more family members purchase the membership add on they each receive an additional $5 off the 1 session per week plan and $10 off the 2 session per week plan. ($45 and $80).
1 Class Drop In: $20
5 Class Punch Card: $90 (Members have up to 45 days to utilize passes)
10 Class Punch Card: $150 (Members have up to 75 days to utilize passes)
CFK OPEN SCHEDULE BETWEEN 22 FEBRUARY THROUGH 25 MARCH 2018:
The gym will be operating on a slightly modified schedule during the CrossFit Games Open to allow our members enough opportunities to complete the open workouts before the Monday deadline each week, and to bring our community together for this annual event. Each week the Open WODs will be announced live at 8 p.m. via the games.crossfit.com website. Once the workouts are announced participants will have until Monday, 8 p.m. EST to complete the workout, have it judged and validated by a registered affiliate, and submit their scores online to the games.crossfit.com website. Once you have entered your scores they will be validated by CrossFit Kingstowne and if accepted they will be entered into the worldwide leaderboard. Below is the schedule we will be following during the Open:
THURSDAY NIGHTS: 8 p.m. WOD Announcement followed by our weekly Showdown between a few members and/or coaches. We will announce the weekly match ups earlier in the week. We invite all members to come out and watch the live announcement at CFK and cheer on our teams.
FRIDAYS: The Open WOD for the week will be programmed as the daily WOD for each of our regularly scheduled classes.
SATURDAYS: We will host a weekly throw down every Saturday with heats scheduled based on the workout format between 9:30 a.m. and 12:30 p.m. This will be in place of our regularly scheduled classes during the five weeks of the open.
SUNDAYS: We will offer a make-up option between 11 a.m. and 12 p.m. during open gym.
Clean Sotts Press: 3 x 5 (Climbing)
Klokov Press: 3 x 5 (Climbing)
EMOM: 10 Minutes
M1: 2 Rope Climbs (A: 3; S: 1; S2: 2 Rope Climbs off Box; S3: Rope Walks)
M2: Calorie on Rower/AB (Row: 14/12; AB: 12/10)
EMOM: 6 Minutes (:30 W/:30 R)
M1: Reverse Lunge with OH Extension (PVC + Band)
M2: OH Squat w/PVC + Band
GHDSU: 3 x 20 (S: Sit Ups: 3 x 25)