23 May 2015

MEMORIAL DAY MURPH:  

On Monday, 25 May (Memorial Day) we will be running “Murph” in honor of Lt. Michael P. Murphy as well as those individuals who have given their lives in service to our country.  We will begin running heats at 10:00 a.m. and have a cookout afterwards at the gym (BYOM…bring your own meat).  If you would like to order the Murph Challenge T-Shirt, please follow this link.  Proceeds benefit the Lt. Michael P. Murphy Memorial Scholarship Fund.   The workout is Run 1 Mile, 100 Pull Ups, 200 Push Ups, 300 Air Squats, Run 1 Mile.

 

SATURDAY SCHEDULE:

Free Intro Class:  12:30 p.m.

 

WARRIOR (9:00 a.m.):

A.  20 Minutes

Work Up to Heavy Complex

Power Clean + Hang Squat Clean + Shoulder to Overhead

 

B.  Partner WOD

Partner 1:  Run 800m

Partner 2:  Max Effort Snatch (135/95)

Then Switch (P1 ME Snatch; P2 Run 800m)

Partner 1:  Run 800m

Partner 2:  Max Effort Clean and Jerk (155/105)

Then Switch

Partner 1:  Run 400m

Partner 2:  Max Effort Deadlift (225/155)

Then Switch

 

WOD (10:30 and 11:30 a.m.):

STRENGTH/SKILL:

Pull Up Strength Cycle

Baseline + 5

 

WOD:

AMRAP:  10 Minutes

  • 5 Ring Dips
  • 7 Snatch (A:  115/75; Rx: 95/65; S: 75/55)
  • 9 Air Squats

 

CORE:

50 Supermans with a Twist (S: 30)

 

CALLING A FEW EXTRA HANDS: 

Tomorrow we will be expanding the pull up rig another 20 feet after the Free Intro Class (around 1:30 p.m.) we could use a few extra hands to help with getting it set up (maybe 3-4) if anyone is free.  We will be running Regionals coverage on the Big TV.

 

 

 

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