23 May 2016

BRING A FRIEND DAY IS BACK! 

On Tuesday, 24 May 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!

LADIES WOD 4 WINE SIGN UP

GUNS, GLUTES, & GAINZ WOD + BBQ SIGN UP

MEMORIAL DAY MURPH SIGN UP

 

STRENGTH: 

Back Squat

5-3-1+ @ 75-85-95%

 

WOD: 

5 RFT:

12 KB Deadlifts (53/35) (Sub DBs – 65/35 or 45/25)

9 KB Cleans

6 KB Shoulder to Overhead (STO)

 

CORE: 

2 Rounds:

25 Side Plank with Twist (Left Side)

25 Reverse Crunches

25 Side Plank with Twist (Right Side)