22 June 2017
Please note that this Saturday we will be modifying the schedule a bit. We will be holding an open gym session from 9 a.m. to 12:30 p.m. in place of our regularly scheduled classes. The CF Unloaded class will also be cancelled this Saturday. We have several teams competing in the Team SuperFit competition at CF Lorton to include several of our coaches. We encourage everyone to come down and cheer on our teams.
“Red, White and Blue”
40 “American” KB Swings (A: 70/53; Rx: 53/35)
30 KB Swings
20 KB Swings
10 KB Swings
Then…6 Minutes to Complete 3 Max Lift Snatches (Only 3 Attempts)
Score = Time + total of 3 snatches (cumulative weight of successful lifts)
EMOM: 6 Minutes (:30 Work/:30 Rest)
M1: Hollow Rock
M2: Dragon Fly
Coach led Foam Roll and Static Stretch
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)
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.