21 May 2016
BRING A FRIEND DAY IS BACK!
On Tuesday, 24 September we will host another Bring a Friend Day at CrossFit Kingstowne! You are welcome to bring in a friend or family member to join us for any of our regular classes throughout the day. This is a great opportunity to introduce your friends and family members to CrossFit if they have been on the fence, or just show them what a bad ass you are! Please have all guests arrive a few minutes early to sign the waiver.
SAVE THE DATE:
Our 2nd Annual “Ladies WOD 4 Wine” (2016) will be Friday, June 10th! Don’t worry guys, we haven’t forgotten about you either! We are planning a “Guns, Glutes, and Gainz” Event for our CFK men on Saturday, 18 June as well. Additionally, in keeping with tradition, we will be hosting our annual Memorial Day Murph event on Monday, 30 May (Labor Day). Sign up Forms are posted below! Be sure to mark your calendars and save the dates!
GUNS, GLUTES, & GAINZ WOD + BBQ SIGN UP
SATURDAY SCHEDULE:
Warrior WOD: 9:00 a.m. to 10:30 a.m.
Regular CFK WOD: 10:30 a.m. and 11:30 a.m.
Free Intro Class: 12:30 p.m. to 1:30 p.m.
WARRIOR:
A.
Every 5 min for 20 min
100 meter run
10 Thrusters (95/65)
5 Ring Dips
B.
Clean & Jerk Ladder
10 Clean & Jerk (185/135)
8 Clean & Jerk (205/145)
6 Clean & Jerk (225/155.)
4 Clean & Jerk (245/165)
2 Clean & Jerk (265/175)
* Scale as needed (S1: 165/115; S2: 155/105; S3: 135/95 – Starting Weights)
WOD:
A.
Twenty Minutes to work up to Heavy Clean Pull + Hang Squat Clean
B.
Partner Kalsu
100 Thrusters (Rx: 135/95; S: 115/75; S2: 95/65)
EMOM: 5 Burpees
