1 July 2017
INDEPENDENCE DAY HOLIDAY SCHEDULE:
Please note the following modifications to our class schedule during the week of 4 July 2017:
Tuesday, 4 July:
We will offer open gym hours from 9 a.m .to 12 p.m. on the 4th. All other classes will be cancelled for the holiday.
Wednesday, 5 July:
The 6 a.m., 7 a.m. and 7 p.m. classes will be cancelled on this day. All other classes will run as scheduled this day.
CFK SUMMER T-SHIRT AND TANK ORDER:
Be sure to get your CFK T-Shirt and Tank pre-orders in as soon as possible. Below is the link to the pre-order form. We have ordered limited quantities of each shirt/tank style and size and will provide them based on pre-orders on a first come, first serve basis. T-Shirts are $25 and Tanks are $20. We wanted to do a throw back to a more traditional CrossFit design.
CFK SUMMER 2017 TEE/TANK PRE-ORDER FORM
YOGA RECOVERY: 8 a.m. to 9 a.m. **
CF UNLOADED FIT CAMP: 8 a.m. to 9 a.m. **
WARRIOR WOD: 9 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.
** Pre-Enrollment online is required for these classes at least 90 minutes prior to the class. If you are no longer able to attend you must cancel within 60 minutes of the class start to allow someone else to take your place.
CF UNLOADED WOD:
“50 Stars and 13 Bars”
AMRAP: 20 Minutes
13 Push Ups
50 Box Jumps (S: Step Ups)
13 Ring Rows
13 Dips (S: Box Dips)
50 KB Swings
13 Burpee T2B (S: KTE)
50 Mountain Climbers
After Party: Partner 1776m Row (Partner Holds Superman)
** Partners split work on the 50s (stars) with one partner moving at a time; both partners complete 13s (bars) together, cannot move on until both complete reps.
A. For Time:
50 Thrusters (115/85)
Every time you break complete:
10 Bar Facing Burpees + 200m Run
6 Deadlift (225/155)
12 Pull Ups
3 Rounds for Time:
40 Cal Row
20 Clean and Jerk (Rx: 115/85; S: 95/65)
Then…3 Rounds for Time
40 Front Squats (Rx: 115/85; S: 95/65)
Then….3 Rounds for Time:
40 Wall Balls (20/14)
20 Push Ups
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.