8 July 2016

FRIDAY NIGHT HAPPY HOUR AT NICKS

Coach Cristin has a few things to celebrate an upcoming move to a new house, graduation and of course turning in her Thesis!  She has invited everyone to join her on Friday (8 July) night for a little post WOD happy hour at Nick’s a few doors down (around 6 p.m.).  All are welcome to join.  She put out a post on Facebook, but wanted to make sure everyone had been invited.  So if you are free on Friday, I know she could use a little help celebrating so many achievements!

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

Thanks to everyone who came out for our info session.  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. 

 

STRENGTH:

Deadlift:  Establish a 1 RM

 

WOD: 

6 RFT:

3 Snatch (Rx:  155/105; S: 135/95; S2: 115/75)

2 Rounds of Cindy

1 Rope Climb

 

CORE/COOL DOWN:

Spend 10 Minutes on Mobility and Recovery