YOGA IS HERE + FREE TRIAL WEEK:
We are excited to announce our Yoga Room is complete. Starting this week we will be offering a free trial period for our initial Yoga Classes from 4 August through 14 August for our members and non-members to try out. We will be offering both a full hour class option as well as a 30 minute recovery class. Dates and Class times will be posted tomorrow! So stay tuned!
UPCOMING YOGA FREE TRIAL CLASSES:
Thursday, 4 August:
30 Minute Yoga Recovery Session from 6:00 p.m. to 6:30 p.m.
1 Hour Yoga Session from 7:00 p.m. to 8:00 p.m.
Saturday, 6 August:
1 Hour Yoga Session from 8:00 a.m. to 9:00 a.m.
Sunday, 7 August:
1 Hour Yoga Session from 3:30 p.m. to 4:30 p.m.
31 Heroes WOD
We will be running the 31 Heroes WOD on Saturday, 6 August. This is an annual event to remember the 30 military service members, many of whom were members of the Navy Seal community, and one military K9 who perished in a helicopter crash in Afghanistan on August 6, 2011. The workout is to honor their memory and help raise funds for their loved ones.
This is a Partner WOD. We will be running heats every 35 minutes starting at 9:15 a.m. on Saturday. Please add your name to the heat list for Saturday via the google docs sign up sheet 31 HEROES SIGN UP. If you have a partner, be sure to add their name to the list. If you do not have a partner yet, and are looking for one, please add your name to the list and other members who do not have a partner can join you or we will help you find a partner. The workout is:
AMRAP: 31 Minutes
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)
While one partner is complete the above workout, Partner 2 is running a 400m Sandbag Run (45/25). Partners alternate as soon as they return from the run.
Time Trial: 500m x 2
1 Muscle Up
2 Ring Dips
4 Deadlifts (Rx: 275/185; S: 225/155; S2: 185/135)
3 x 45 Second Plank Holds on Elbows (A: Weighted)
ALTERNATE BIRTHDAY WOD:
Tomorrow is Donna Y’s 57th Birthday! But it also marks her one year anniversary with us at CrossFit Kingstowne! She wanted to do a little workout to celebrate the two momentous occasions, so we invite anyone who would like to join in celebrating her being 57 years young tomorrow during the 5 p.m. class to please join us! The WOD is: For Time complete 57 Wall Balls, 57 Hanging Knee Raises, 57 Calorie Row!
3 x 45 Seconds Forearm Plank Holds (A: Weighted)