10 September 2016

SATURDAY SCHEDULE:

YOGA:  8:00 a.m. to 9:00 a.m.

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.

 

WARRIOR: 

A.  E3MOM:  15 Minutes (5 Rounds Total) Complete

40 Double Unders

12 Pistols

3 Muscle Ups

 

B.  “DT”

5 RFT:

12 Deadlift (155/105)

9 Hang Clean

6 Jerk

 

CFK WOD:

A.  15 Minutes

Work Up to Heavy Clean Pull Triple

 

B.  AMRAP: 20 Minutes (Partner WOD)

10 OH Lunge (135/95)

10 Burpees over Bar

10 Pull Ups

*Partners alternate movements throughout 20 Minutes.  E.g. P1 Completes 10 OH Lunges, P2 Completes 10 Burpees, P1 Completes 10 Pull Ups, P2 Completes 10 OH Lunges, etc.

 

FRIDAY SCHEDULE FOR 9/9 and 9/16: 

Just a friendly reminder that our afternoon class schedule will be slightly modified for 9 September and 16 September.  We will offer an open gym format between 4 p.m. and 6 p.m. in place of regular classes on these two dates.  All other morning classes will run as scheduled.

 

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.