2 August 2016

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.

 

SKILL:

Time Trial:  500m x 2

 

WOD:

10 RFT:

1 Muscle Up

2 Ring Dips

4 Deadlifts (Rx: 275/185; S: 225/155; S2: 185/135)

6 Burpees

 

CORE: 

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!

 

CORE:

3 x 45 Seconds Forearm Plank Holds (A:  Weighted)