12 August 2016

REMINDER OUR ANNUAL CROSSFIT KINGSTOWNE COOKOUT IS THIS SATURDAY, 13 AUGUST!  Please remember to RSVP to our EVITE: 

YOGA IS HERE + FREE TRIAL WEEK (ENROLL NOW):

Yoga has officially started!   We are now 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 and meet our new Yoga Instructor and CFK Family member Tonya C.  We will be offering both a full hour class option (4 x per week) as well as a 30 minute recovery class (2 x per week).  Dates and Class times are listed below.  To enroll in one of the upcoming Free Yoga Trial Classes please go to our schedule page on the website and select enroll for your desired date and class time (see class times below).  Please note that we will be capping the free trial classes at 12 members.  So please enroll soon!  If you do not make one of the initial 12 spots you will be added to our wait list and notified in the order your registered as soon as a spot becomes available.  If you enroll, and for any reason are no longer able to attend, please be sure to cancel your enrollment to allow another member to attend. To enroll, please follow the link:  CROSSFIT KINGSTOWNE SCHEDULE.  

UPCOMING YOGA FREE TRIAL CLASSES:

30 Minute Yoga Recovery Session 

The, 11 Aug @ 6:15 p.m. to 6:45 p.m.

1 Hour Yoga Session

Sat, 13 Aug @ 8:00 a.m. to 9:00 a.m.

Sun, 7 Aug and 14 Aug @ 3:30 p.m to 4:30 p.m.

Tue, 9 Aug @ 7:15 p.m. to 8:15 p.m.

Thu, 11 Aug @ 7:15 p.m. to 8:15 p.m.

 

STRENGTH:

Jerk (Split or Power)
Work up to Heavy 5 RM

 

WOD:

15-12-9-6-3
Assault Bike Cals (Sub Rower)
Clean and Jerks (Rx: 135/95; S: 115/85)

 

MOBILITY: 

Prayer Stretch x 60 Seconds

Foam Roll and Lat Smash 45-60 Seconds Each Side

Box Walk