17 May 2017

STRENGTH/ACCESSORY:

Deficit Push Ups:  3 x 10 (4″ or higher)

Supine Ring Row: 3 x 10 (Feet Elevated on Box) (A: Strict Pull Ups)

 

WOD:

5 RFT:

15 Cal Row (Sub:  15 Cal Bike)

12 Wall Balls (20/14)

9 Deadlift (155/105)

 

CORE:

4 Rounds

15 Leg Lifts (A: Strict Leg Levers)

15 Supermans

*Rest 1 Minute Between Sets

 

UPCOMING EVENTS: 

BON VOYAGE WOD FOR CRIS A. SATURDAY: 

Please join us on Saturday, 20 May at 6 p.m. for a farewell wod to Cris A. as she heads off on a 9-12 month deployment.  There will be drinks and light snacks, but you are welcome to bring something to share with the group.

“SPRING INTO SUMMER” NUTRITION CHALLENGE STARTS MONDAY:

We will be kicking off our next 12 week “Spring Into Summer” performance nutrition challenge on Monday, 22 May.    The performance WOD is scheduled for Friday, 19 May with make-ups on Saturday and Sunday.  If you have any questions about the challenge, please PM me at info@crossfitkingstowne.com.

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:

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.

KIDS SUMMER FIT CAMP

TEENS SUMMER FIT CAMP