4 September 2014

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SCHEDULE ON FRIDAY:   I will be traveling out of town from Thursday through Sunday this week.  Unfortunately we will need to cancel the 0700 class and 0900 class on Friday morning.  All other classes will run as scheduled this week.  This is just for Friday, 5 September.  I apologize for the inconvenience.  The 0600 class and evening classes at CFK will still run as scheduled.  All classes at CFL will run as scheduled.

BRING A FRIEND DAY:  We will be hosting another “Bring a Friend’ day on Tuesday, 9 September.  All day long we invite you to bring your friends and family to try out one of our regular classes at either facility.

CFL/CFK INTERNAL TEAM THROW DOWN:  On Saturday, 13 September we will host another CFL/CFK Internal 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 sign your team up, please follow the google docs link.  If you want to participate but don’t have a partner, sign up and we will partner you up with someone.   CFL/CFK TEAM THROW DOWN SIGN UP.

 

WOD: 

Run 800m

 

5 Rounds:

  • 10 Power Cleans (Rx:  135/95; S:  115/75; S2: 95/65)
  • 10 BB Lunges (Rx:  135/95; S:  115/75; S2: 95/65)

Run 800m

 

CORE: 

30 Pendulums

 

MOBILITY:  

Quad Smashing Party