2 November 2015

ANNOUNCEMENTS:

1.  Our Bump Be Gone 6 Week Boot Camp kicks off tomorrow!  There is still time to sign up if you know someone who may be interested.  We have a few slots left.  Our Morning Camp will run on Monday, Wednesday and Fridays at 10:30 a.m. for six weeks and our Evening Camps will run on Mondays at 7:30 p.m. and Fridays at 6:30 p.m. for six weeks from 2 November through 11 December 2015!  To sign up visit our Program Page and follow the Registration Links.  BUMP BE GONE BOOTCAMP.

2.  Holiday Party is Saturday, 12 December!  Mark your calendars and join us for some Holiday fun!  We will be celebrating the holiday as well as our 2 year anniversary at CFK!  All CFK and former CFL members are welcome along with your family and friends!  EVENT PAGE.

3.  Raider Project WOD.  Please join us on Saturday, November 7th for a special fundraiser WOD at CrossFit Kingstowne.  The Raider Project helps raise money to support combat veterans as they transition smoothly, peacefully, successfully into the private sector.   On Saturday, 7 November we will be hosting this WOD during our Warrior Program WOD.  All members are welcome to join us on the 7th to participate (scaling options will be provided).  To learn more about the Raider Project and to sign up to participate in the WOD and donate to the fund please follow the link to Raider Project WOD Registration.

 

STRENGTH:

Back Squat 10 x 3 @ 81%

 

WOD:

21-15-9

SDHP (A: 115/75; Rx: 95/65; S: 75/55)

Ring Dips

 

CORE:

25 BB Roll Outs (A: 115/75; Rx: 95/65; S: 75/55)