22 June 2016

SUMMER NUTRITION CHALLENGE INFO SESSION:

We will be kicking off a Summer 2016 Nutrition Challenge.  This challenge will be unlike any of our previous challenges so we encourage anyone who may be considering participating to come join us on Tuesday, 28 June @ 6:00 p.m. for an important info session and Q&A.  The nutrition challenge will be 12 weeks in duration, our longest one yet, and will follow very specific guidelines.  If you are looking to shed body fat and more importantly increase your performance in the gym, then this may be the challenge for you.   If you have any immediate questions, please send me a personal message at info@crossfitkingstowne.com.

 

UPCOMING COMPETITIONS THIS WEEKEND:

This weekend we have four teams competing in Team SuperFit Lorton at CF Lorton on Saturday, 25 June and one team competing in the Vekter Games on 25-25 June in Columbia, MD.  All of our teams would love the support of their CF Kingstowne family, so if you are able to make the trip, we encourage you to come down and cheer our teams on at either of these events.  I know they all appreciate it.  A few of them will be competing in their first competition!  The Competitors for Team SuperFit are Manny, Cris, John, Nicole, Michelle, Jamie, Elliot, and Monica, Connie, Victor, Ian, and Kelly, Chelsea, Allen, and Brian O.  For Vekter Games Ruben and Michael W. will be competing together on a two person team.

 

SKILL:

Tabata Lacrosse Ball/False Grip Pull Ups

Rest 1 Minute

Tabata Bar Muscle Ups

 

WOD:

21-15-9

Power Cleans (Rx: 135/95; S: 115/75)

Reverse Rack Lunges

Push Jerks

** CASH OUT (OPTIONAL):  27 Tire Flips  (COACH LADY BUZZ B-DAY)

 

CORE:

Partner Weighted Plank Holds (3 x 1 Minute)