22 July 2017
REMINDER: Self Myofascial Release (SMR) Clinic Tomorrow at 11:30 a.m. with Coach Cedric: There is still time to register for our SMR Clinic at 11:30 a.m. tomorrow. This is an important clinic for everyone if you are interested in improving performance and recovery.
Yoga Recovery: 8:00 a.m. to 9:00 a.m.**
Unloaded Fit Camp (Co-Ed): 8:00 a.m to 9:oo a.m. **
Warrior WOD: 9:00 a.m. to 10:30 a.m.
CFK WOD: 10:30 a.m. to 11:30 a.m. **
SMR Skill Clinic: 11:30 a.m. to 12:30 p.m. (Register online – $20)
Free Intro Class: 12:30 p.m. to 1:30 p.m.
** Requires pre-enrollment online via our schedule link on the website.
CF Unloaded WOD:
“Christmas in July”
2 KB Cleans (53/35)
3 KB Ground to Shoulder to Overhead
4 Paralette Lateral Jumps
6 KB Deadlifts
7 Push Ups
9 Abmat Sit Ups
10 Wall Balls (20/14)
11 Pull Ups (S: Ring Rows)
12 Goblet Squats
A. For Time
8 DL (Rx: 155/105)
8 Pull Ups
6 Bar MU
6 Pull Ups
5 C2B Pull Ups
4 Bar MU
4 Pull Ups
3 C2B Pull Ups
2 Bar MU
B. For Time
Complete 400m Farmers Carry (50/35)
Every 100m, including start and finish (5 total rounds) complete:
DB Hang Cleans
CFK WOD: (Partner WOD)
AMRAP: 19 Minutes
9 DB Deadlifts (65/45)
3 DB Power Cleans
Partners alternate rounds
STILL TIME TO REGISTER YOUR KIDS FOR CFK 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
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.