31 Heroes WOD:
On 5 August we will be running the annual 31 Heroes WOD to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice. This WOD is about working together, sacrificing yourself for your teammate, and accomplishing the mission together. The workout is AMRAP: 31 Minutes. 8 Thrusters, 6 Rope Climbs, 11 Box Jumps. Partner 1 performs the workout listed above. Partner 2 runs 400m with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off. As with any workout we can scale for anyone. Additionally if you would like to make a donation to the 31 Heroes Fund you can do so via our CrossFit Kingstowne fundraising page or you can purchase a t-shirt directly from the organization via the 31 Heroes Website.
Back Squat: 4 x 5 (Climbing)
Deficit Deadlift: 4 x 3
Chin Up: 4 x 6
Open WoD 16.3
AMRAP: 7 Minutes
10 Power Snatch (75/55)
3 Bar Muscle Ups (S: Strict Pull Ups or Jumping C2B Pull Ups)
Back Extensions: 3 x 10
Side Bends: 3 x 10/ea (KB or DB)
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.
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: