CFL/CFK NIGHT OUT:
Please join us on Saturday, 31 January for our first CFL/CFK Night Out of 2015. We will be going bowling at U.S. Bowl on South Pickett St. The fun starts at 7 p.m. We hope to see you all there! If you plan to attend, please send me a PM at email@example.com or respond to the Facebook post so we can get a better idea of numbers. Friends and family are of course welcome!
RETURN OF HEAVY LIFTERS CLUB:
We are excited to announce the long awaited return of our Heavy Lifters Olympic Barbell Club. Starting this Sunday, 1 February we will begin offering a 90 minute class each Sunday that focuses primarily on instructing and improving technical execution of the Olympic Lifts (Snatch and Clean & Jerk). For the month of February this class will be available as a free trial for anyone interested in participating. In March the program will be offered twice per week for an additional fee. It will also be available as a stand alone program for non members. Classes will typically consist of a comprehensive warm up, a main lift, technique/pulling drills, as well as dynamic and accessory work for speed and strength. If you are interested in participating please join us this Sunday, 1 February from 8:30 a.m. to 10 a.m. at CrossFit Kingstowne. If you have any questions please send me a PM at firstname.lastname@example.org.
Turkish Get Up (10-15 Minutes of Skill Work)
Cash In: 500m row
- 21 KB Transfers
- 7 Hang Cleans (A: 135/95; Rx: 115/75; S1: 95/65; S2: 75/55)
10 TGU (5 each side) (A: 16)