8 September 2016


15 Minutes of Skill Work:  Hand Stand Walk or Inversion Work



With 20 Minute running clock…

AMRAP: 10 Minutes

30 DUs

10 Wall Balls (20/14)

5 Power Snatch (A: 115/75; Rx; 95/65; S: 75/55)

AMRAP: 10 Minutes

200m Run

10 Burpees

5 Ring Dips

** Maintain Moderate Pace for both AMRAPs



1 Minute Plank Hold with Leg Pulse (30 Seconds Right Leg/30 Seconds Left)

1 Minute Bird Dog Pose (30 Seconds R Leg/L Arm; 30 Seconds L Leg/R Arm)

1 Minute Boat Pose Hold





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.