28 June 2016


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.



Bar Muscle Ups

Death by Bar Muscle Ups (Unbroken) (Time Cap:  10 Minutes)

S:  Strict C2B Pull Ups; S2: Strict Pull Ups; S3:  Ring Rows



AMRAP:  12 Minutes

4 Bear Complex (Rx: 135/95; S: 115/75)
8 C2B Pull Ups 

1 Bear Complex = 1 Deadlift + 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 BTN Push Press.



Tabata (Alternating)

Flutter Kicks

Bicycle Crunches