23 April 2016

SATURDAY SCHEDULE: 

Warrior WOD:  9:00 a.m. to 10:30 a.m.

WOD:  10:30 a.m. and 11:30 a.m.

Free Intro Class:  12:30 p.m.

SKILLS AND DRILLS:  1:30 p.m.

 

SKILL AND DRILLS:  Tomorrow Coach Jordan will be offering a skills and drills class from 1:30 p.m. to 2:30 p.m. for anyone who may be interested in participating.  This is a great opportunity for you to come in and work on some of those skills that trouble you (Double Unders, Kipping Pull Ups/TTB, etc.) – especially our Girls Gone Rx Female Competitors!  Additionally, next week we will offer an exclusive Skills and Drills Class for our GGRX competitors to get your prepared for your upcoming competition.

 

 

WARRIOR:

A.  Work up to Heavy High Hang Snatch + Low Hang Snatch

 

B.   Masters Online Qualifier WOD Event #3

AMRAP:  15 Minutes

55 Double Unders

15 C2B Pull Ups

5 Hang Power Cleans (155/105)

 

 

 

WOD:  

A.

Work up to Heavy Power Clean + 2 Front Squat + Hang Clean 

B.  Masters Online Qualifier WOD Event #3

AMRAP:  15 Minutes

55 Double Unders

15 C2B Pull Ups

5 Hang Power Cleans (155/105)

 

ONLINE MASTERS GAMES QUALIFIER WORKOUTS: 

As many of you know Brian Overstreet qualified to participate in the online Masters Qualifier workouts for the CrossFit Games.  The top 200 individuals from the open in his age category (45-49) were invited to complete the workouts and submit their scores/videos over the course of the next few days.  The top 20 from each age category will then advance to the Games in their respective Masters Division.  To show our support for Brian we will be running the online workouts over the next few days and doing them as a community.  The first event will run tomorrow as our workout of the day.  We welcome you to come in and complete the workout and show Brian your support!   To see all four events follow the link MASTERS QUALIFIER EVENTS.

 

CFK SPRING 2016 T-SHIRT ORDER: 

We are now running a pre-order for our Spring CFK T-Shirt Order! Please place your pre-order by following the link below to our google docs form and select your desired t-shirt size, color and quantities.  Once the t-shirts arrive from the distributor your card on file will be charged.

This spring we are offering two t-shirt color options as well as a fun baseball (Raglan) tee for spring.  The baseball tee also comes in two color options.  The t-shirts are available in both men’s and women’s sizes.  The women’s sizes tend to run a bit smaller, so you may need to go up a size for a comfortable fit.  The baseball tees are unisex so women may want to consider a smaller size.  To view the shirts follow the link T-SHIRTS.

ORDERS ARE DUE NO LATER THAN MONDAY 25 APRIL!  

PRE-ORDER FORM CLICK HERE 

VOLUNTEERS NEEDED!

On Saturday, 7 May we are hosting the Girls Gone Rx Competition for the DC area.  We have over 45 teams of 3 ladies participating and its going to be a great event!  We need a ton of help to make the event a success.  We are in need of volunteers to help judge the events, track score cards, set up equipment, etc.  If you are free on the 7th of May and want to help us out, please fill out the form below and let us know your volunteer station preference and availability!

VOLUNTEER REGISTRATION