28 February 2016

SUNDAY SCHEDULE:

WOD 16.1 MAKEUP:  10:00 a.m. to 11:00 a.m. (2 Heats)

OPEN GYM:  11:00 a.m. to 12:00 p.m.  

FREE INTRO CLASS:  12:00 p.m. to 1:00 p.m.

 

PLEASE NOTE:

We will be running two heats of the Open WOD (16.1) tomorrow during the first hour of open gym.  This will take up the entirety of the gym, so open gym hours will only be from 11 a.m. to 12 p.m. for those looking to come in for a regular workout.  If you have not yet completed the open WOD and are registered for the open, please be sure to come in early tomorrow to warm up and complete the WOD.

SUNDAY HEAT SCHEDULE SIGN UP 

Also a special thanks to everyone who came out today to cheer on our open participants and all those who helped judge or support the event in some way.  Thank you to Max Muscle as well for sending Jackie our way and sharing all the awesome products and knowledge at Max Muscle Springfield.  And a special thanks to Coach Sue, Coach Dan, Coach Tina, and Coach Connie who helped throughout the day as well as our soon to be coaches in training Buzz and Michelle who stayed behind to help us clean things up, and of course my personal judge/counter (Jamie B.).  It was an awesome day, we had over 55 members as well as several drop in visitors complete the WOD today, on top of the 30 or so who completed it yesterday,  and we managed to stay on schedule.  Even better we have over 102 CFK members signed up for the open!  Its going to be an exciting 5 weeks of events.

 

 

WOD:  

OPEN WOD 16.1

AMRAP:  20 Minutes

25 Ft. Overhead Walking Lunge (Rx:  95/65) (Scaled:  Front Rack Lunge w/BB (45/35)

8 Bar Facing Burpees

25 Ft. OH Walking Lunge

8 Chest to Bar Pull Ups (S:  8 Jumping Pull Ups)

 

THE OPEN STARTS NOW!  BUT THERE IS STILL TIME TO SIGN UP! 

We have over 102 people signed up for the open (Team CrossFit Kingstowne), and there is still time to sign up if you have not yet.  Registering is simple.

1.  Head to the CrossFit Games Website (games.crossfit.com)

2.  Click on the red Register/Log In Tab at the top right of the page.

3.  Create a user account or log in using your old username/PW from previous years.

4.  Pay $20

5.  Be sure to select CrossFit Kingstowne as your Affiliate and join our Team

6.  Complete Open WOD 16.1 before Monday