5 May 2015

ITS BRING A FRIEND DAY!:

We are hosting another “Bring a Friend” Day at CF Kingstowne today (Tuesday, 5 May).  We welcome you to bring in a friend or family member(s) to join you for a workout during any of our regularly scheduled classes today.  Its a great way to introduce your friends and family to CrossFit!

 

SKILL/STRENGTH:

Pull Up Strength Cycle (Week 2/Day 1)

Baseline + 3

 

WOD: 

“Bring a Friend Day”

45 Seconds Max Calorie Row/Rest 15 Seconds

45 Seconds Air Squats/Rest 15 Seconds

45 Seconds Sit Ups/Rest 15 Seconds

45 Seconds Box Jumps/Rest 15 Seconds

45 Seconds Wall Balls (20/14)/Rest 15 Seconds

** Repeat 4 Total Cycles

 

CORE:  

2 Minute Boat Pose Hold

 

LADIES WOD’in and WINE’in EVENT: 

Ladies Mark Your Calendars!  On Friday, 15 May at 6:30 p.m. we will kick off our first CFK WOD and WINE Event.   We will do a ladies only workout at 6:30 p.m. and then uncork some wine and hang out.  We will provide some wine, but you are also welcome to BYO-Wine and feel free to bring a friend or family member to join you.    Looking forward to a fun event!  If you are interested in attending, please add your name to the list just so we can get a good idea of the number of attendees.   WOD AND WINE ATTENDEE LIST.

WE WANT TO HEAR FROM YOU: 

CrossFit Kingstowne has grown because of our amazing and loyal members.  We are absolutely blessed to have the opportunity to work with each of you, and in many ways you have all become like family.   If you are loving your time with us at CFK, we would love to hear from you. Please follow the link below and write a brief review of your experience for our new website, and help us spread the word about our amazing community!  CFK REVIEWS AND TESTIMONIALS.

 

LAST CALL FOR T-SHIRT CONTEST:  

We want your help in coming up with a new slogan or #hashtag.  Anything goes!  It can be a funny or inspirational hashtag or slogan, and it doesnt necessarily have to tie in to the lion logo.  We will review all the entries and select the one we like best and run it as our new spring t-shirt design.  However, we won’t reveal the winner until we get the shirts designed.  The individual who comes up with our new slogan/hashtag will receive a free t-shirt or tank in the next t-shirt order and 50% off their next month of membership!   To submit your entry follow the link below to our Google Docs Form.  Please be sure to include your name with your entry so we know who to present the award.

CFK T-Shirt Contest