3 May 2017

WEEKEND SCHEDULE REMINDER AND GGRX VOLUNTEER MEETING:

Just a friendly reminder that we will be hosting Girls Gone Rx all day on Saturday, 6 May.  On Friday we will hold regular morning classes and then offer an open gym from 3 p.m. to 5 p.m. in the afternoon.  At 5 p.m. we will begin setting up for the event on Saturday and appreciate any help we can get from our CFK family.  We will be moving a majority of our equipment out of the gym and setting up for the first event. Multiple helping hands will certainly help make the process go faster.

GIRLS GONE RX VOLUNTEER MEETING:

We will have a volunteer/judge meeting on Thursday at 6 p.m.  If you are able to volunteer or judge on Saturday this will be an opportunity to learn more about the event and volunteer assignments.  We are in need of a ton of volunteers and judges to help us with the 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.  

STRENGTH:  

1-Arm DB Floor Press:  4 x 6 (Each Side)

1-Arm DB Row:  4 x 6 (Each Side)

WOD  

3 RFT:

15 Power Snatch (Rx: 95/65)

15 Bar Facing Burpees

** Rest 3 Minutes

3 RFT:

15 Power Snatch

15 Bar Facing Burpees

CORE: 

30-20-10

Ab Wheel Roll Outs

** Rest 60-90 seconds between sets

UPCOMING EVENTS:

“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: