27 August 2016

SATURDAY SCHEDULE:

YOGA RECOVERY:  8:00 a.m. to 9:00 a.m. (Enroll Online Via Schedule Link)

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.

 

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.  First time visits are always free!  So come try out a class!  For more details or to purchase a Punch Card visit our Yoga Program Page on our Website.

 

WARRIOR WOD:

A.  20 Minutes to Work Up to Heavy Double OH Squat (From Ground)

B.  For Time:

15 Clean and Jerk (155/105)

400m Run w/ Sand Bag

10 Ring Dips

10 TTB

10 Clean and Jerk (185/125)

400m Run w/SB

10 Ring Dips

10 TTB

5 Clean and Jerk (225/145)

400m Run w/SB

10 Ring Dips

10 TTB

 

CFK WOD: 

Batman and Robin (Partner HERO WODs)

For Time (40 Minute Time Cap):

“Randy”

For Time:  75 Power Snatches (75/55)

Then…

“Wittman”

7 RFT:

15 KB Swings (54/35)

15 Power Cleans (95/65)

15 Box Jumps (24/20″)

Then…

“Jerry”

1 Mile Run (8 x 200m)

2k Row

1 Mile Run (8 x 200m)

Then…

“Jason”

100-75-50-25

Air Squats

5-10-15-20

Muscle Ups (S:  2 x Pull Ups)

** Only 1 Partner Working at a Time.  Teams can split work up as desired.  Cannot move on to next WOD until previous one is complete.  Time Cap:  40 Minutes.