13 May 2017

SATURDAY SCHEDULE:

CF Unloaded Co-Ed Fit Camp:  8:00 a.m. to 9:00 a.m. **

YOGA Recovery:  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.**

Kipping Skill Clinic:  11:30 a.m. to 12:30 p.m. ***

Performance Nutrition Challenge Info Session:  11:30 a.m. to 12:30 p.m. (Yoga Studio)

Free Intro Class:  12:30 p.m. to 1:30 p.m.

**  All attendees must pre-register for these classes at least an hour prior to the class.  

*** Please note that the kipping skill clinic will be in place of our regular 11:30 a.m. class tomorrow.  

WARRIOR WOD:

A.  For Time:

10 Thrusters (95/65)

1 Rope Climb

8 Thrusters (115/75)

2 Rope Climbs

6 Thrusters (135/95)

3 Rope Climbs

4 Thursters (155/105)

4 Rope Climbs

2 Thrusters (185/115-125)

5 Rope Climbs

B.  AMRAP:  16 Minutes

20 DB Front Rack Lunges (35/20)

10 Burpee Box Step Overs (24/20″)

20 Wall Balls (20/14)

10 Pull Ups

** Complete with a vest or ruck

CFK WOD:

Partner WOD:

For Time:

100 Back Squats (Rx: 155/105)

100 Push Ups

100 Deadlifts (Rx: 155/105)

100 Sit Ups

* 1 partner working at a time

UPCOMING EVENTS: 

“SPRING INTO SUMMER” NUTRITION CHALLENGE INFO SESSION SATURDAY:

We will be kicking off our next 12 week performance nutrition challenge on Monday, 22 May.   You can register below.   We will host another Info session on Saturday, 13 May at 11:30 a.m. in the Yoga Studio for anyone who would like to come in and learn more about our the challenge.

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.

SATURDAY, 13 May:  KIPPING CLINIC

** Please note, due to a schedule conflict we will need to reschedule our 2-Session Clean Clinic to June. Please stay tuned for new dates.

SUMMER KIDS AND TEENS FIT CAMP: