12 July 2016

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SKILL:

Back to Basics:  The Push Up

Skill/Movement Review then Tabata of Perfect Push Ups

(A:  Weighted)

 

WOD:

5 RFT:

10 Push Press (135/95)

10 TTB

10 Deadlift (225/155)

  • Only 1 Bar Per Athlete

 

CORE:

2 Rounds

45 Seconds:  Russian Twist with Plate (25/15); Rest 15 Seconds

45 Seconds:  Grasshoppers; Rest 15 Seconds

 

CFK ANNUAL BBQ (SAVE THE DATE!):

Hey everyone we have set the date for the annual BBQ at our house for Saturday, 13 August.  Please save the date!  We look forward to having all of our CFK family join us for another great cookout.   All family and friends are welcome to join you.  We will have Beer and Wine and BBQ and some activities for the kids.  We welcome you to bring a dish or a beverage to share with the group.

CFK KIDS AND TEENS SUMMER FIT CAMPS: 

CrossFit Kingstowne is excited to announce our new Kids and Teen Fit Camps available during summer break! Our CFK Kids and Teen Summer Fit Camps are an exciting and fun way for kids (ages 7-12) and teens (ages 13-17) to stay active for the summer, learn healthy lifestyle habits, and enhance performance in sport specific activities.  Our coaches provide a safe and fun environment that guarantees success for all ability levels to better prepare your child for the upcoming school year.  Don’t wait until its too late and the camp is full, sign up your Kids and Teens Today in one of our CrossFit Kingstowne Kids/Teens Fit Camps!  For more information about the programs visit KIDS FIT CAMP or TEENS FIT CAMP.

 

“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.