8 April 2017
SCHEDULE REMINDER:
Tomorrow, Saturday, 8 April we will be hosting our Rowing Clinic at 11:30 a.m. This will be in place of our regular 11:30 a.m. WOD. This is the first in our series of Saturday Skill Clinics that we will run on the first Saturday of each month. There is still time to enroll in the clinic by following the link below. The cost is $20 for members and $25 for non-members. If you want to learn how to be a more efficient and powerful rower or just figure out what all those settings mean – then this is the class for you!
SATURDAY MORNING 10:30 CLASS PRE-ENROLLMENT:
A friendly reminder to all attendees of the 10:30 a.m. CFK WOD – you need to pre-register online to attend this class. We have implemented a 30 person cap for this class. If you are unable to register before the class you will be added to a waitlist and notified if a spot becomes available. If you have pre-registered online via the schedule and can no longer attend you are required to cancel your enrollment at least 2 hours prior to the class start time to allow someone else to attend on the wait list. If you fail to cancel your registration in time, a session will be deducted from your plan or pass or $10 cancellation fee will be applied if you are on an unlimited plan. Thank you for your cooperation.
MID-ATLANTIC AFFILIATE CHALLENGE:
Tomorrow we have a team competing in the Mid-Atlantic Affiliate Challenge (MAAC). For anyone who would like to attend to cheer on our team the event is located at the Meadowbrook Athletic Complex in Ellicot City, MD. I will post heat times as soon as I have them. Our team is Coach Connie, Coach Ali, Ruben and Sam. Also Julie is competing with some friends from 12 Labours! And we will be cheering her on as well!
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. to 11:30 a.m.
ROWING SKILL CLINIC: 11:30 a.m. to 12:30 p.m. (NOTE: No 11:30 CFK WOD today)
FREE INTRO CLASS: 12:30 p.m. to 1:30 p.m.
WARRIOR WOD:
A. 6 Rounds
In 80 Seconds Complete:
200m Row + Max reps Muscle Ups
** Rest 40 seconds between rounds
B. 1 Bar, 3 Girls
For Time:
21-15-9
Thrusters (135/95)
Pull Ups
21-15-9
Squat Cleans (135/95)
Ring Dips
21-15-9
Deadlift (135/95)
HSPU
CFK WOD:
Partner WOD:
8 RFT: (Partners Alternate Rounds)
5 Deadlifts (Rx: 275/185; S: 225/155; S2: 185/125)
10 Box Jumps (24/20″)
100m Sprint (Both Athletes Run Together)
Then…Cash Out
80 Partner MB Sit Ups (20/14)
** Cash out completed after 8 Rounds.
NEW SERVICE/PROGRAM OFFERINGS!
We are excited to announce that we will be offering some additional services and programs starting in April to include:
- New CrossFit Unloaded (Co-Ed) Fit Camp Membership (Starts April 25th)
- New Saturday Skill Session Clinics (Starts 8 April)
- Personal Training Sessions
- Spring Break Kids Fit Camp
- Summer Kids and Teens Fit Camps
Below is a breakdown of each program and links to register. Stay tuned for more details on some of these exciting new opportunities.
NEW CROSSFIT UNLOADED (CO-ED) FIT CAMP MEMBERSHIP:
Our New Co-Ed Unloaded Fit Camp Program is a time-efficient, high intensity workout designed to get members moving better while building a lean, strong body. These classes are specifically designed for individuals who want the constantly varied, high-intensity aspects of CrossFit, without the heavy lifting. Our Unloaded Fit Camp membership is perfect for the beginning athlete looking to shed body fat and develop a strong base of general fitness and proper movement patterns or the returning athlete recovering from an injury. For more information or to register for the program follow the link to CROSSFIT UNLOADED. The first class kicks off on Tuesday, 25 April!
Class Schedule: Tuesday and Thursday at 12 noon, and Saturday at 8 a.m.
Cost: This class is not included in our regular CrossFit Memberships. 3 Sessions Per Week: $125.00 (Monthly Recurring). 1 Session Per Week: $55.00 (Monthly Recurring)
Registration:
3 SESSIONS PER WEEK REGISTRATION ($125 MONTHLY)»
1 SESSION PER WEEK REGISTRATION ($55 MONTHLY)»
SATURDAY SKILL CLINICS:
CrossFit Kingstowne will now offer single session and multi-session (2) skill clinics to allow members to fine tune their technique on some of the higher skill movements such as Double Unders, Kipping Pull Ups, Handstand Push Ups, Muscle Ups, and the Olympic Lifts. Each month will bring a different focus. The single session clinics will typically be offered on the first Saturday of the month at 11:30 a.m. (in place of our regular 11:30 a.m. CFK WOD) and the multi-session (2-session) clinics will take place on the 2nd and 4th Saturday of the month at 1:30 p.m. to 2:30 p.m. For information on other upcoming clinics follow the link to SKILL CLINICS. This month we will feature:
ROWING CLINIC (Single Session Clinic)
DATE: Saturday, 8 April at 11:30 a.m. to 12:30 p.m.
COST: $20 for CFK Members; $25 for Non-Members
ATTENDANCE: Only 20 Spots Available
SNATCH CLINIC (Multi Session Clinic)
DATE: Saturday, 15 April and 29 April at 1:30 p.m. to 2:30 p.m.
COST: $50 for CFK Members; $55 for Non-Members
ATTENDANCE: Only 15 Spots Available
PERSONAL TRAINING:
Coach Cedric is now available for personal training on Tuesdays and Thursdays from 7:00 a.m. to 7:45 a.m. This is a great opportunity for anyone who might be interested in working 1 on 1 on higher skill movements or doing focused mobility and recovery work. The cost is $65 for each session or two classes for $115.00. To register for a personal training session with Coach Cedric go to the SCHEDULE and click on an available date starting next Tuesday morning. Additionally many of our other coaches are also available for personal training sessions if you have a favorite coach you like to work with. Please send me a personal message for additional information.
SPRING BREAK KIDS FIT CAMP:
We are excited to announce that we will be offering our Kids Fit Camp during the week of Spring Break (April 10th through 17th)! If you are looking for some fun activities to do with your kids while they are home for the break or just want to keep them active – we have exactly what you need! The Spring Break Fit Camp is available for kids between the ages of 7 and 12. We will offer classes the week of April 10th through the 17th, with classes on Tuesday and Thursday at 10:30 a.m. to 11:30 a.m. and Wednesday and Friday at 11:30 a.m. to 12:30 p.m. The cost for the week is $80 or $20 per session. To register follow the link below, but hurry – this class will fill up fast!
SUMMER KIDS AND TEENS FIT CAMP:
We will once again be offering our Kids (ages 7-12) and Teens (13+) Fit Camps during the summer break. For more information about the program and to register for one of our multiple four-week cycles please follow the links below.
