20 July 2017
Every 4 Minutes for 20 Minutes (5 Rounds)
15 TTB (S: KTE; S2: Hanging Knee Raises
10 Box Jump Overs (24/20″)
5 HSPU (A: Strict; S: HRPU)
B. ACCESSORY WORK
Single Leg Romanian Deadlift: 3 x 8/ea (DB/KB)
Glute Ham Raise: 3 x 10 (Partner or GHD)
EMOM: 5 Minutes (:30 Work/:30 Rest)
KIDS SUMMER CAMP: Our kids summer camps kicked off on Tuesday, 11 July and will run for four weeks through Friday, 4 August. We will offer four session options per week on Monday, Tuesday, Thursday and Friday at 11:30 p.m. to 12:30 p.m. You can choose between 16 sessions, 12 sessions, 10 sessions, 8 sessions, 6 sessions or 4 sessions. For more details and to register your kids visit: KIDS SUMMER CAMP.
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
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.
Self Myofascial Release Clinic: Saturday, 22 July @ 11:30 a.m.
Learn how to foam roll correctly as well as static stretching techniques to improve performance.
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.