20 August 2016

SATURDAY SCHEDULE: 

YOGA RECOVERY:  8:00 a.m. to 9:00 a.m.

WARRIOR WOD:  9:00 a.m. to 10:30 a.m.

CFK WOD:  10:30 and 11:30 a.m.

FREE INTRO CLASS:  12:30 p.m. to 1:30 p.m.

 

VOLLEYBALL IN THE PARK TOMORROW! 

We have a group of folks meeting up tomorrow (20 AUG) at Brenman Park in Cameron Station for a little pick up volleyball.   All are welcome to join!  We had a great turnout last month, so we hope to see you there!  Start time will be around 1:30 p.m. (please note the time change from 12:30 p.m.).  There is a dog park next to the field so bring your pups and any refreshments you would like.

 

YOGA PUNCH CARDS ARE NOW AVAILABLE!  

CrossFit Kingstowne is now offering Restorative Yoga Classes in our new dedicated Yoga Studio!  With consistent yoga practice over time, you can expect to increase your balance, improve coordination, develop more range of motion, create control of your breath, and calm the mind!  Our Yoga classes are also designed and taught with the CrossFitter in mind.  So if you want to improve your WODs, you likely need Yoga in your life!  Members and Non-Members may purchase a Yoga Punch Card in 5, 10, and 15 class increments to suit their budget and schedule.   We also offer a drop-in option for a fee of $12 per class for CFK Members and $15 for Non-Members, and $7 and $9 respectively for 30-Minute sessions.  For more details or to purchase a Punch Card visit our Yoga Program Page on our Website or select

CFK Members Non Members 
1 Class Drop In $12 $15
5 Class Punch Card $50 ($10 Per Class) $60 ($12 Per Class)
10 Class Punch Card $85 ($8.50 Per Class) $110 ($11 Per Class)
15 Class Punch Card $120 ($8 Per Class) $150 ($10 Per Class)
30 Minute Power Session (Ind). $7 $9

 

WARRIOR WOD: 

A.  EMOTM: 15 Minutes

1 Power Clean + 1 Push Jerk (155/105)

1 Squat Clean + 1 Split Jerk (155/105)

 

B.  AMRAP:  12 Minutes

3 Muscle Ups

6 HSPU

9 Pistols

 

 

 

CFK WOD:

A.  Work up to Heavy Triple:  Overhead Squat

B.  Partner WOD

12 Rounds for Tim:

Run 400m

1 Rope Climb

2 Deadlift (A:  315/215; Rx: 275/185; S:  225/155; S2:  185/135)

3 HSPU

Relay Style (Each Partner Completes 6 Rounds Total)