28 April 2016

SKILL:

HSPU

EMOTM:  10 Minutes

4 Strict HSPU (A:  Deficit; S: Negatives or Additional Mats)

 

WOD:

7 RFT:

200m Run

11 DB Burpee Deadlifts (Rx: 65/45; S: 45/25)

 

CORE:

1/2 Tabata:  Strict TTB (S:  Hanging Knee Raises)

1/2 Tabata:  Mountain Climbers

 

ANNOUNCEMENTS/NEWS:

DAN AND TINA FAREWELL WOD SIGN UP: 

Friday we are 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 are 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.  To help us to prepare, please add your name to the list if you plan to participate in the workout portion of the evening, so we can ensure we are set up properly.  Please follow the link for TEAM DINA FAREWELL WOD.   We hope you can join us in saying goodbye to two awesome people and coaches!  The fun starts at 7:30 p.m.

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!  We are looking for some awesome new Yoga instructors and welcome your referrals.  Please message me at info@crossfitkingstowne with any questions or 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.  To view the shirt designs follow the link T-SHIRTS.   ORDERS ARE DUE NO LATER THAN WEDNESDAY 27 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