4 May 2016

STRENGTH:

Strict Press

5-5-5@40-50-60%

 

WOD:

3 RFT:

8 Deadlift (Rx: 155/105; S: 135/95)

6 Power Clean

4 Front Squat

Run 400m

 

CORE: 

1/2 Tabata (4 Rounds):  Flutter Kicks

3 Position Plank Hold x 45 Seconds Each; 15 Seconds Transition (Front, Left, Right Side)

 

ANNOUNCEMENTS/NEWS:

CNBC IS COMING TO CROSSFIT KINGSTOWNE: 

We are excited to announce that CNBC will be coming to CrossFit Kingstowne on the afternoon/evening of Friday, 6 May to do a special piece on our very own Jeb Lopez (slight change to the date)!  They should be making a visit between 4 and 6 p.m.  I know Jeb would love the support of his CrossFit Kingstowne family!  So we welcome everyone to come down and join us and put on your favorite CrossFit Kingstowne shirt/gear.  Also if you are free we could use some help moving some of the equipment out on Friday evening to set up for Girls Gone Rx on Saturday morning!

 

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