26 Apri 2016

I wanted to send a big shout out to our Rock Star Members who helped move out some of the equipment/furniture from the loft area tonight! You guys are amazing and truly what makes CrossFit Kingstowne an amazing community!  Thank you to Jansen, Jamie B., Jon, Lou, Eun, Binh, Allen, Chelsea, James and Michelle.  Also special thanks to Michelle and Mike G. who helped yesterday as well with the initial demo!  Your awesomeness is sincerely appreciated!

 

SKILL:

Pull Ups

EMOTM:  10 Minutes

4 Strict Pull Ups (A: Weighted; S: Negatives)

 

WOD:

Annie

50-40-30-20-10

Double Unders

Sit Ups

 

CORE/COOL DOWN: 

Barbell Shoulder Smash

T-Spine Stretch

 

ANNOUNCEMENTS/NEWS:

YOGA STUDIO COMING SOON!

We are excited to announce that we will be putting in a new Yoga Studio in the upstairs loft area!  Things will be a little messy/noisy this week as we finish setting it up so please excuse the mess over the coming week or so.  We are looking forward to adding these services to our class schedule very soon!  Additionally, we could use some help in moving some furniture out of the way before the work is done as well as reorganizing some of the heavier equipment (e.g. spare rig, etc.).  If anyone is free to help out on Monday or Tuesday evening please let me know.  We definitely appreciate the help!  We need about 3-4 volunteers to help us move things out so we can begin work quickly.  If you are free to help, please message me at info@crossfitkingstowne.com.  Also, we are looking for some awesome new Yoga instructors and would love some referrals.

SPRING T-SHIRT ORDER IS DUE!  DON’T WAIT UNTIL ITS TOO LATE! 

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 TUESDAY 26 APRIL!  

PRE-ORDER FORM CLICK HERE 

WE STILL NEED VOLUNTEERS FOR GGRX!

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

DAN AND TINA FAREWELL PARTY: 

Just a reminder that this Friday, we will be hosting a Farewell WOD and party for Coaches Dan and Tina as they prepare to head home to North Carolina.  All of our CFK family is welcome to join us for a fun team WOD and some beverages and food post workout.  We will be setting up a potluck style celebration, so please feel free to share your favorite dish/beverage.  I will be posting a sign up sheet for the workout to help us organize things a bit better later in the week.  We hope you can join us in saying goodbye to two awesome people and coaches!  The fun starts at 7 p.m.