15 May 2015

 

LADIES WOD AND WINE NIGHT IS TOMORROW!  

Tomorrow night (Friday, 15 May) is our Ladies WOD and Wine Event!  The fun kicks off at 6:30 p.m.  We will be running a partner/team WOD and then the ladies are invited to hang out and enjoy some wine and snacks post WOD. Right now we have over 35+ ladies attending, so its going to be a great night!  Please Note:  The WOD will be different than the WOD for our regular classes.

 

PERFORMANCE, NUTRITION, AND LIFESTYLE CHALLENGE: 

We are nearing the end of our PNL Challenge this weekend.  Please be sure to come in for your performance WOD and CF Total this weekend as well as check in with Max Muscle for your body composition analysis as well as final photos and measurements.  You will have 3 opportunities to complete the performance WOD, to include Friday @ 4:30 and 5:30 p.m., Saturday at 11:30 a.m. and Sunday during open gym.

 

STRENGTH/SKILL: 

Pull Up Strength Cycle (Week 3; Day 3)

Baseline + 4 Reps

 

WOD: 

“Christine”

3 RFT:

  • 500m Row
  • 12 Deadlifts (Bodyweight)
  • 21 Box Jumps (20″)

 

CORE:  

80 Grasshoppers

 

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