BATTLE OF THE CLASSES INTERNAL GYM THROWDOWN: 13 October Time to grab a partner and register for our first annual CrossFit Kingstowne Battle of the Classes Throwdown (AM Vs. PM) and see who will prevail. The event will take place… Read more »
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. … Read more »
BODYBUILDING: **Each Superset should be completed in 10 Minutes with 1 Minute of Rest between Supersets. Superset 1: 1) 12-15 Lunges (6 each side) DB’s by sides 2) 12-15 Hamstring Curls on Rower Seat 3 sets Superset 2: 1) 6-8… Read more »
HAPPY BIRTHDAY COACH BINH! SKILL: LEVEL 1: 10 Minutes Ring Dip Skill Work (Open Gym Format) Level 1+: 10 Minutes Muscle Up Skill Work (Open Gym Format) LEVEL 2: 10 Minutes Ring Dip Ladder (Repeat from Previous Week) 1… Read more »
STRENGTH: POWER CYCLING High HANG power Snatch: 3 x 10 (TNG) WOD: 3 RFT: (A: 4 Rounds) 21 Wall Ball (20/14) 18 DB Snatch (Rx: 50/35; S: 45/25; S2: 35/20) 15 T2B (S: KTE; S2: HKR) 12 HSPU… Read more »
SKILL (10 Minutes) LEVEL 1: 10 Minutes HSPU Practice (Open Gym Format) LEVEL 2: 15 Kipping HPSU on DB’s 10 Regular HSPU 5 Strict HSPU *Not for time but form (If finish in 10mins go back up starting with… Read more »
STRENGTH: LEVEL 1 Superset Back squat 5-5-5-5 WITH Pull Up Practice LEVEL 2 Superset Pause Back Squat 5-5-4-4-3-3, (start @ 50%) WITH 10 Chest to bar Pull ups WOD: Partner WOD: 21-15-9 Rope Climbs (S: Ropewalks) Clusters (A:155/105, RX: 135/95,… Read more »
FALL 2018 PERFORMANCE NUTRITION CHALLENGE Our Fall Nutrition Challenge kicks off on Monday, 10 September and will run until 2 December 2018. We will be hosting two info sessions this week where you can learn more about the challenge and… Read more »
FALL 2018 PERFORMANCE NUTRITION CHALLENGE Our Fall Nutrition Challenge kicks off on Monday, 10 September and will run until 2 December 2018. We will be hosting two info sessions this week where you can learn more about the challenge and… Read more »
FALL 2018 PERFORMANCE NUTRITION CHALLENGE Our Fall Nutrition Challenge kicks off on Monday, 10 September and will run until 2 December 2018. We will be hosting two info sessions this week where you can learn more about the challenge and… Read more »
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