27 April 2017
EMOM: 8 Minutes
M1: 3 Hang Snatch Pulls (60%)
M2: 3 Squat Snatch (60%)
Every 3 Minutes Complete (15 Minutes):
M1: 15/12 Calorie Row (A: Assault Bike 12/10)
M2: 15 Sit Ups (A: GHDSU)
M3: 10 Hanging Knee Raises (A: Strict TTB)
** Repeat for 5 Rounds
3-4 Minutes Handstand Walk Practice
S: Wall Walks, Shoulder Taps, or Donkey Kicks
1 Minute: Plank Transition
1 Minute: Plank Pike Jumps
“SPRING INTO SUMMER” NUTRITION CHALLENGE INFO SESSION THIS SATURDAY:
We will be kicking off our next 12 week performance nutrition challenge on Monday, 22 May. In preparation for our next challenge we will host an info session this Saturday at 12:30 p.m. in our Yoga Studio for anyone who would like to come in and learn more about the challenge and what it entails.
LOVE YOUR BOX EVENT THIS SUNDAY:
We will be closing down the gym this Sunday, 30 April to do a little spring cleaning and much needed tune-up of some of our equipment. We welcome anyone who would like to lend a hand on Sunday. We will start around 10 a.m., and we will provide some adult beverages and snacks! We appreciate the help!
GIRLS GONE RX VOLUNTEERS AND JUDGES NEEDED!
We are in need of a ton of volunteers and judges to help us with our Girls Gone Rx event on Saturday, May 6th at CrossFit Kingstowne. To sign up please follow the link below and add your name to the list. We will provide lunch and snacks and post event adult beverages! Additionally we will need help setting up on Friday, 5 May around 5 p.m.
GIRLS GONE RX VOLUNTEER REGISTRATION
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 (Next Session April 14th)
- Personal Training Sessions
- 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 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)
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:
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
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.