23 July 2016

 

BODY FAT TESTING AVAILABLE THIS SATURDAY:

We are working to have Composition ID out to our facility once again this Saturday from 9:30 a.m. to 1:30 p.m.   They will be on site with their ScanVan to conduct DEXA scans for our members and Nutrition Challengers.  The DEXA Scan is a low-dose x-ray that measures fat mass, lean mass and bone mineral content within the body.  The cost for the scan on Saturday is $50 (normal price at their facility is $129) so this is a great deal.  We have some of our Nutrition Challengers completing their Scans, but we have another 10-12 spots available for members not participating in the challenge who would like to obtain the scan.   If you are interested in obtaining a scan, please add your name to the list via the google docs link and select your desired time slot.  We need to have at least 20 people sign up in order for us to have the ScanVan come out on Saturday, so please be sure to register asap if you are interested.

DEXA SCAN REGISTRATION

 

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. to 1:30 p.m.

 

WARRIOR:

A.  3 RFT:

  • Run 400m
  • 15 TTB
  • 15 KB Snatches (R) (70/53)
  • 15 KB Snatches (L)
  • B. Nasty Girls with a Twist

 

3 RFT:

  • 50 Goblet Squats (53/35)
  • 7 Burpee Muscle Ups
  • 10 Hang Power Cleans (155/105)

 

 

 

CFK WOD: 

A.  20 Minutes to Work Up to Heavy 5 RM OH Squats

 

B. For Time:

  • 50 HSPU
  • 50 Cal Row
  • 50 Wall Balls (20/14)
  • 50 Deadlifts (225/155)

 

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.