11 January 2016

STRENGTH: 

15 Minutes to work up to heavy Snatch Balance

 

WOD: 

OPEN WOD 13.1

AMRAP:  17 Minutes

40 Burpees

30 Snatch (75/45)

30 Burpees

30 Snatch (135/75)

20 Burpees

30 Snatch (165/100)

10 Burpees

Max Reps Snatch with Remaining Time (210/120)

 

CORE:

Cool Down 1000m Row

 

 

GIRLS GONE RX:

We are excited to announce that CrossFit Kingstowne will be hosting the 2016 Girls Gone Rx competition for the DC Region on April 16, 2016!  The competition is a day-long, all girls competition featuring teams of 3 female athletes.  Even better a portion of each ticket’s proceeds go to benefit Breast Cancer Research!  This is a great event, for a great cause and we hope to get maximum participation from our CFK Ladies.  This event is also open to all women within the CF community, so feel free to invite your friends from other CrossFit gyms.  In the meantime, go find two ladies to join you for a great time and sign up today!  For more details about the event to include workout weights and standards follow the link for GIRLS GONE RX.

 

GO FUND ME FOR COACH CEDRIC, COACH JORDAN AND JAMES!

Help us support Coach Cedric, Coach Jordan, and James’ Trip to Miami to Compete in the 2016 Wodapalooza Fitness Festival on from 15-17 January by donating to their GOFUNDME page!  For more information and to donate, please follow the link below.  We kindly ask everyone to consider making a donation (whether small or large) to help them accomplish the goal they have worked so hard to achieve. Anything will help and we sincerely appreciate your support.   Thank you in advance for any help you can provide. DONATE HERE. 

NEXT “BUMP BE GONE” LADIES PERFORMANCE BOOTCAMP: 

We are excited to announce that we will be kicking off our next cycle of our “Bump Be Gone” Ladies Performance Bootcamp just after the New Year.  The 6-week bootcamp will run from 25 January 2016 through 4 March 2016.  We will offer both a morning camp (Monday, Wednesday and Fridays at 10:30 a.m.) and an Evening Camp on Monday and Wednesday at 7:30 p.m. and Friday at 6:30 p.m.  To get more information or to register please follow our Bump Be Gone Boot Camp Link. Sign up today and  use promo code BUMP2016 to receive $25.00 off our New Year Boot Camp. 

NEXT PERFORMANCE, NUTRITION, AND LIFESTYLE CHALLENGE: 

Our next 6-week Performance, Nutrition, and Lifestyle Challenge is set to kick off on 25 January 2016. We will host an information session on Thursday, 14 January for anyone interested in participating. For more information and to register for the challenge follow the link PNL CHALLENGE.

MID  ATLANTIC  ERG  SPRINTS   2016

Looking for an event to test your ERG ( Rowing Skills ) ? Why not consider getting your friends together for the MID ATLANTIC ERG SPRINTS     http://ergsprints.com/schedule/

We have a couple of members  Adam and James who are looking to get a team together.  Contact Coach TAT at  bikermike1971@mac.com  if you might be interested in joining their team or forming a team of your own.