1 May 2017

“LOVE YOUR BOX”

I wanted to take a moment to very humbly thank each and every person who took time out of their Sunday to come in and help us do a little spring cleaning and show the gym/equipment some much needed TLC.  Ruben and I are beyond appreciative of all the help we received today.  Everyone went above and beyond in helping us fix, clean, and re-organize a ton of things today to include:  touching up/painting the front warm up area, cleaning and sanitizing the pull up rig, cleaning the barbells and all equipment to include assault bikes and rowers, cut the floor overlap, fill and re-bag the sand bags, move some of the ropes, to name just a few.  Today was a true testament of the incredible community/family we have at CrossFit Kingstowne.  We are truly blessed to have so many wonderful people in our lives and who love and care for the box as much as we do.  I am sure I will inadvertently overlook someone, but I wanted to personally thank the individuals who showed up today:  Grace, Dave, Danielle, Sara, Coach Connie, Coach Ali, Robert, Rineet, Greeshma, Mike H., Ali F., Chelsea, Allen, CJ, Debi, Ted, Patrick, Phil, Ian, Jason and little Gizarelli Jr., Yolanda, Catalina, Cris, Manny, Craig, Amy, Ruben, John, and Coach Cedric.  If I missed someone, please know how much we appreciate everything you did today!  You are all rock stars.

STRENGTH:

Front Squat:  4 x 4 (Climbing)

Then…

Barbell Step-Up on Plates:  3 x 6 (each side)

WOD:

“Forrest Gump”

3 x 400m Run (Rest 2 Minutes between)

4 x 200m Run (Rest 1 Minute between)

5 x 100m Run (Rest 30 Seconds between)

** Sub Rowing + 50m

CORE/RECOVERY:

Banded Hip Flexor Stretch:  2 x 20 seconds each side

Coccyx Stretch Static Hold:  2 x 10 (hold 5 seconds each)

Scorpion Stretch Static Hold:  2 x 10 (hold 10 seconds each)

UPCOMING EVENTS:

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

“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.   You can register below.

NUTRITION CHALLENGE INDIVIDUAL REGISTRATION:

NUTRITION CHALLENGE COUPLES 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.

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.

SUMMER KIDS AND TEENS FIT CAMP: