16 May 2015

SATURDAY SCHEDULE:   FREE INTRO CLASS @ 12:30 p.m. 

 

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 final photos and measurements, you will also need to check in with Max Muscle for your body composition analysis.  You will have several opportunities to complete the performance WOD, to include Saturday at 11:30 a.m. and Sunday during open gym.  The finale Pot Luck will be at CFK at 4:30 p.m. on Sunday.

 

WARRIOR (@ 0900):

A.  

Freestanding Handstand Holds 

B.  

5 RFT

  • 2 Rope Climbs
  • 6 Power Cleans (185/125)
  • 12 Ring Dips

Rest 6 minutes…then

3 RFT:

  • 400m Run
  • 20 Power Snatches (95/65)

 

WOD (@ 1030 and 1130):

2, 4, 6, 8,…20

Wall Balls (20/14)

10, 9, 8, 7…1

Burpees 

 

 

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