8 May 2017

GIRLS GONE RX RECAP:

Yesterday was such a great day!  We ran an awesome event and raised a ton of money for an important cause.  None of which could have been done without the amazing support of our CrossFit Kingstowne family and sponsors.  Everything ran like clockwork thanks to the hard work and dedication of our volunteers/judges.  We ended right on time and never ran behind.  There are so many people to thank for making our event run so well, and while I don’t want to overlook anyone, I feel it is important to also highlight a few folks who truly went above and beyond this weekend from helping to set up on Friday to volunteering all day on Saturday and breaking down after the event.  A special thank you to Lesley and Theresa for doing such an amazing job on scoring.  It is truly a thankless job and they worked tirelessly to double and triple check score cards and get them into the system quickly.  Kristin Overstreet and her team ran the athlete registration section like a boss and we had nearly all of the teams checked in well before the cut off.  Amy and the score card team were extremely efficient at checking in teams to ensure that all the heats ran on time.  Buzz did an incredible job as head line judge ensuring all of our judges were well informed of standards, and making some hard calls throughout the day.  And Cristin and John were both beyond amazing as our Emcee team.  Thank you so much to all of the volunteers who took time from their Saturday to come in and support our community as well as cheer on their fellow CFK family members (You all know who you are).  It is so heartwarming to know so many of your love and value the gym and our community.  It means the world to me.  Overall the event helped raise $8,321 for Bright Pink and will help to educate over 1,839 women.  We started the morning at $5000 and finished at $8321!  I would call that a success.  Congratulations to all of our CFK ladies who competed and of course the overall leaders from CrossFit Revamped, team Save the Boo Bees and the overall fundraising team Wod Now, Wine Later from CrossFit 202 who raised over $1500 collectively.  We look forward to hosting Girls Gone Rx again next year for our 3rd annual event and hope to see many of the awesome ladies who participated yesterday back next year.

STRENGTH:

Front Squat:  5 x 4 (Climbing)

Then..

BB Bulgarian Split Squat:  3 x 6 (each)

WOD: 

AMRAP:  16 Minutes

3 Burpee Box Jump Overs

3 Deadlift (Rx: 185/125)

100m Run (or 150m Row0

6 Burpee Box Jump Over

6 Deadlift

100m Run

9 Burpee Box Jump Over

9 Deadlift

100m Run

12 Burpee Box Jump Over

12 Deadlift

100m Run

15/15 etc…

RECOVERY: 

Spend remainder of class on static stretching and recovery

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: