24 May 2017
Penally Row: 3 x 3 (Climbing); 2 x 5 (Decrease Sets)
BB Bicep Curl: 3 x 12
30 Cal Row
20 Cal Row
10 Cal Row
*Rest 3 Minutes between Rounds
Lat Pull Down: 3 x 15
Tricep Press Down: 3 x 15
DEXA SCAN ON SATURDAY 27 MAY:
On Saturday, 27 May we will once again have Composition ID out with their scan van to conduct Dexa Scans. The Dexa scan is a low-dose x-ray to measure fat mass, lean mass and bone mineral content within the body. The van will be out for our nutrition challenge participants, but we have about 10-12 open spots between 9 a.m. and 1 p.m. for anyone who might be interested in obtaining a Dexa reading. It is important information to have. The cost is $50 for the scan, which is normally over $100 in their office. So its a great opportunity as well. To sign up for a time slot please follow the link below. The scan and reading takes about 10-12 minutes.
MEMORIAL DAY MURPH:
Just a reminder that we will be running our Annual Memorial Day Murph WOD + BBQ at the gym on Monday, 29 May. We will run a series of heats starting at 9:30 a.m. Afterwards we will have a BBQ out back. This will be a BYOB event. Please feel free to bring some meat to grill or a dish to share with the group.
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)
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.