3 June 2017

REMINDERS:

SATURDAY MORNING CROSSFIT UNLOADED CLASSES NOW OPEN TO MEMBERS!

We are excited to announce that our new Saturday morning CrossFit Unloaded classes are now open for regular CrossFit Kingstowne members to attend.   Members can now use their existing plan, pass, or punch card to attend Saturday mornings with Coach Ali.  You will not need to pay a separate drop in fee for this class.  This does not apply to the Tuesday/Thursday 12 noon classes.  We wanted to give everyone an early morning WOD option on Saturdays and hopefully this will help lower the class size in our Saturday 10:30 a.m. WOD as we have been consistently at capacity since we implemented the class cap.  We encourage you to bring a friend to try the class (first time is free), especially if you know someone who is a bit intimidated by CrossFit, but looking for a program with all the benefits of CrossFit minus the heavy lifting.  Similar to our 10:30 a.m. enrollment policy, attendees of the 8 a.m. CrossFit Unloaded class on Saturday will need to pre-enroll at least 90 minutes prior to the class start.  If no one is enrolled then the class will be cancelled.  So please be sure to check the schedule prior to attending.

DOUBLE UNDER SKILL CLINIC TOMORROW AT 11:30 a.m.  ENROLL ONLINE VIA SCHEDULE! 

SATURDAY SCHEDULE:

YOGA RECOVERY:  8:00 a.m. to 9:00 a.m. **

CF UNLOADED FIT CAMP:  8:00 a.m. to 9:00 a.m. (Open to Members/Enroll Online) **

WARRIOR WOD:  9:00 a.m. to 10:30 a.m.

CFK WOD:  10:30 a.m. (No 11:30 WOD today due to Clinic) **

DU SKILL CLINIC:  11:30 a.m. to 12:30 p.m.

FREE INTRO CLASS: 12:30 p.m. to 1:30 p.m.

** Participants must enroll online at least 90 minutes prior to attending the class.  A minimum number of attendees is required for the class to run, so please be sure to check the schedule 60 minutes prior to ensure it will run.  If you are unable to attend and have enrolled, please ensure you cancel your enrollment online at least 90 minutes prior to the class start time.

CROSSFIT UNLOADED WOD:

AMRAP:  15 Minutes

3 Tire Flips

1 Rope Climb (S: Rope Walk)

Then…

For Time:

50 Medicine Ball Cleans (20/14)

30 Pull Ups (S:  Ring Rows)

35 MB Cleans

20 Pull Ups

20 MB Cleans

10 Pull Ups

CORE:

EMOM:  8 Minutes

M1:  10 Rollouts

M2:  Superman Holds

M3:  Turkish Get Ups

M4:  Rest

WARRIOR WOD:

A.  EMOM: 10 Minutes

M1: 12 KB Swings + Max Rep Ring Dips

M2:  Rest

B. 9-6-3

Squat Cleans (185/135)

Bar Muscle Ups

C.  5 RFT:

50 DUs

400m Run

1 Round Dumb Bell  DT (50/35)

CFK WOD: 

Partner WOD:

Teams of 3…

150 Thrusters (95/65) (1 Person Working)

75 TTB (2 Working at a time)

50 Bar-Facing Burpees (All 3 Working)

UPCOMING EVENTS AND NEW PROGRAMS: 

DOUBLE UNDER CLINIC THIS SATURDAY AT 11:30 a.m. 

Join Coach Cedric for a 1 hour Double Under Clinic this Saturday, 3 June at 11:30 a.m.  This will be in place of our regular 11:30 a.m. WOD.  The cost is $20 for the session.  You can register online via  SKILLS CLINIC.

FAREWELL BBQ + WOD ON 10 JUNE:

Sadly another small group of awesome members/coaches will be departing the DC area for their next big adventure.  We are sad to see them go and wanted to have a special event on 10 June to bring everyone together to let them know how much they will be missed and to wish them well on this next chapter for them.   Please join us Saturday, 10 June at 6 p.m. at CFK for a farewell WOD and Potluck to say goodbye to James and Tiffanie who are heading to Texas, Coach John and Nicole who are heading to Kansas, Coach Buzz as he heads to OCS, Keith as he heads a few hours South (Laura will be joining him a few months later), and Rineet and Greeshma as they get ready to head to Japan.   We look forward to having everyone join us.

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 8 July 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: