10 June 2017

REMINDER:  FAREWELL BBQ + WOD ON SATURDAY, 10 JUNE (TOMORROW):

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.   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), Patrick and Marcia who are heading to Chicago, and Rineet and Greeshma as they get ready to head to Japan.   We look forward to having everyone join us.  The workout will start at 6 p.m. followed by the Potluck.  We will have beverages available and some lite fare, but we welcome you to bring something to share with the group.

SATURDAY SCHEDULE:

CrossFit Unloaded Class:  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.

Clean Skill Clinic:  1:30 p.m. to 2:30 p.m. (still a few spots available)

** These classes require pre-enrollment at least 90 minutes prior to the class.  If you are enrolled and can no longer attend please cancel your enrollment online at least 60 minutes prior to the class.   Please note:  Our new Saturday CrossFit Unloaded classes are now open to CFK members.  Please feel free to bring a friend to try out the class.  First time drop ins are free.  

 

CROSSFIT UNLOADED WOD: 

A:

Four Rounds:

M1:  Max Calorie Row

M2:  Max DB Snatch

M3: Max Burpees

M4: Rest

 

B.

20 Rounds (Relay Style with Partner)

2 Man Makers

4 Reverse Med Ball Burpee/Sit Up

6 Box Jump Overs

 

C:  Cash Out:  Sled Push

 

WARRIOR WOD:

A.  20 Minutes to Work Up to Heavy Complex of:

A.  1 Clean + 3 Front Squats + 1 S2O

or

B.  1 Snatch + 1 Hang Snatch + 2 OH Squats

 

Partner Wod

AMRAP:  22 Minutes

20 TTB

10 Synchronized Sand Bag Squats

40 Cal Row

10 Synchronized Sand Bag Squats

20 OHS (135/95)

10 Synchronized Sand Bag Squats

40 Cal Bike

10 Synchronized Sand Bag Squats

20 Muscle ups

(1 athlete working at a time except on squats)

 

CFK WOD: 

3 Person Team:

25 Unbroken TTB (Each partner completes a set of 25 unbroken)

400m Run as a Team

25 Unbroken Ring Push Ups

400m Run as a Team

25 Unbroken Pull Ups

400m Run as a Team

** Resting athletes will have to perform 10 Partner Deadlifts (315/225) every time the working athlete breaks

 

UPCOMING EVENTS AND NEW PROGRAMS: 

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), Patrick and Marcia who are heading to Chicago, 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 (with the exception of our Saturday Class). 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.

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:

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