2 July 2016

HOLIDAY SCHEDULE: 

We will operate on a limited schedule, Monday 4 July.  We will offer open gym from 9:30 a.m. to 11:30 a.m. and will run our Liberator WOD (Annual Tradition).

 

VOLLEYBALL @ FOUNDERS PARK THIS SUNDAY:

A few folks from the gym will be getting together for a pick up Volleyball Game this Sunday at 3 p.m. at Founders Park in Old Town.  All are welcome to join.  If you are interested in joining us shoot me a message at info@crossfitkingstowne.com.

 

CFK SUMMER PERFORMANCE, NUTRITION, LIFESTYLE (PNL) CHALLENGE: 

Thanks to everyone who came out for our info session last night.  Our next PNL Challenge will kick off on 18 July and run through 15 October!  This time around we are changing things up and will be running a 12 week intensive PNL Challenge.  This is unlike any previous challenge we have completed before.  The cost for the challenge is $150 per individual and $250 for couples.  To register please select one of the links below.  Upon registration you will receive additional instructions/details about the challenge to include challenge rules, schedule, score log, food guidelines, FAQs, and your individualized template.  If you are unsure if the challenge is right for you, please feel free to give me a call 703-408-7887 or send me a personal message at info@crossfitkingstowne.com.

Individual Registration »

Couples Registration »

“AVA WILL WIN” BLOOD DRIVE @ CFK:

CF Kingstowne is proud to announce that we will be hosting a blood drive on either 24 or 25 September at our facility in support of the National “Ava Will Win” Blood Drive initiated by NORCAL CrossFit.  We need to provide the INOVA Blood Bank with a list of donors in advance, so please sign up asap and select the date that works best for your schedule so we can lock in our date.  For more details and to sign up please follow the link CFK BLOOD DRIVE.

 

 

SATURDAY SCHEDULE:

Warrior WOD:  9:00 a.m. to 10:30 a.m.

CFK WOD:  10:30 a.m. and 11:30 a.m.

Free Intro Class:  12:30 p.m.

 

WARRIOR:  

A.  20 Minutes to work up to Heavy Complex

1 Power Clean + 1 Hang Power Clean + 3 Hang Squat Clean

 

B.  AMRAP:  20 Minutes

Cash In:  1 Mile Ruck Run (60/40), then…

3-6-9

Power Snatch (155/105)

Strict Chin Up

Box Jumps (30/24″)

 

 

CFK WOD: 

A.  15 Minutes to work up to Heavy Complex

1 Power Clean + 1 Hang Squat Clean + 1 Jerk

 

B.  Coe

10 RFT:

10 Thrusters (95/65)

10 Ring Push Ups (S:  HRPU)

Time Cap:  20 Minutes