27 May 2017
SATURDAY SCHEDULE:
CROSSFIT UNLOADED 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.** and 11:30 a.m.
FREE INTRO CLASS: 12:30 p.m. to 1:30 p.m.
** Requires pre-enrollment online via our schedule link. Attendees must enroll at least 90 minutes prior to class. For our CrossFit Unloaded class we require a minimum of 3 participants. This class will be cancelled if the minimum is not met and enrollees will be notified in advance. If you enroll in these classes and are no longer able to attend please cancel your enrollment so that others may attend.
WARRIOR WOD:
A. 15 Minutes to Work to Heavy Hang Snatch
B. For Time
7 Hang Squat Snatch (135/95)
15 Bar Facing Burpees over Bar
7 Hang Squat Snatch
12 Bar Facing Burpees over Bar
7 Hang Squat Snatch
9 Bar Facing Burpees over Bar
C. For Time:
10-9-8-7-6-5-4-3-2-1
DB OH Squat (65/45)
TTB
Box Jump Up/Overs (30/24″)
Hang Power Clean (155/115)
CFK WOD:
Partner WOD
15 Thrusters (Rx: 115/75; S: 95/65)
21 SDHP
60 TTB
12 Thrusters
15 SDHP
40 TTB
9 Thrusters
9 SDHP
20 TTB
CORE:
400m Farmers Carry w/Partner (200m Front Rack; 200m Suitcase Carry)
COOL DOWN/RECOVERY:
800m Jog/SMR Recovery
UPCOMING EVENTS:
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)
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.
Double Under Clinic: 3 June 2017 @ 11:30 a.m. (Single Session: $20)
Clean Clinic: Saturday, 10 June and 24 June 2017 @ 1:30 p.m. (Multi-Session Clinic: $50)
Self Myofacial Release (SMR) Recovery Clinic: Saturday, 8 July 2017 @ 11:30 a.m.
Muscle Up Clinic: Saturday, 15 and 29 July 2017 @ 1:30 p.m. (Multi-Session Clinic: $50)
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.
