17 June 2017
FAREWELL TO COACH JOHN AND NICOLE:
Please join me in wishing Coach John and Nicole a safe journey as they make their way to their new home in Kansas. Coach John has been an amazing asset to our coaching team and I know I speak for everyone when I say that we are so sad you and Nicole will be leaving us. We wish you all the best in this next exciting chapter, and know that you will always have a home here at CFK whenever you make your way back to us!
FLEX ON THE MALL:
Tomorrow (Saturday) we have two teams competing in the “Flex on the Mall” event. If you are free this Saturday and want to come cheer on our teams I know they would love the support. There is a chance of thunderstorms and the event is outside on the Mall, so there is a potential rain delay set for Sunday, 18 June – but at this time the event is set to run as scheduled. We have one team in the Rx Division (Coach Ali, Ruben, Chelsea and Dan) and one team in the Scaled Division (Coach Michelle, Aylin, Jack and Brian O.). They have not posted official heat times, but the first heats are scheduled to start at 10:30 a.m. For the full schedule follow the link to: Flex on the Mall.
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.
** These classes require pre-enrollment online at least 90 minutes prior to the class. If you have enrolled, but are no longer able to attend please cancel your enrollment at least 60 minutes prior to the class to allow someone else to take your place.
CF UNLOADED WOD:
A. For Time:
Cash In: 400m Run
2-4-6-8-10-8-6-4-2
DB Push Press
DB Bent over Row
Cash Out: 400m Run
B. 5 RFT:
12 T2B (S: Hanging Knee Raises)
12 Burpee DB Deadlifts (50/35)
C. Core
4 x 100m OH Plate Carry
WARRIOR WOD:
A. 20 Minutes to Build to Heavy Complex:
2 Front Squat + 1 Split Jerk
B. Chipper For Time:
1000m Run
80 DB Snatches (50/35)
60 Pistols
40 C2B Pull Ups
20 Strict HSPU
10 Tire Flips (500/300)
CFK WOD:
A. Coach Cris Surprise
B. Partner WOD
50 Calorie Row
50 Deadlifts (185/115)
50 Hang Cleans (155/105)
800m Run (partners run together)
50 Front Squats (135/95)
50 Shoulder to Overhead (115/85)
50 Cal Row
**Partition work as needed, non-working partner must complete 5 burpees before “tagging in”
NEW SERVICE/PROGRAM OFFERINGS!
We are excited to announce that we are now offering some additional services and programs to include:
- New CrossFit Unloaded (Co-Ed) Fit Camp Membership
- New Saturday Skill Session Clinics
- 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.
