29 July 2017
SATURDAY SCHEDULE:
YOGA: 8:00 a.m. to 9:00 a.m.
CF UNLOADED: 8:00 a.m. to 9:00 a.m.
WARRIOR WOD: 9:00 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.
CROSSFIT UNLOADED:
TABATA (8 Rounds: :20 Work/:10)
Sandbag Squats
Calorie Bike
Push Ups
DB Single Arm High Pull (50/35)
Wall Ball Burpees (20/14)
Farmers Carry (50/35)
* 1 Minute Rest between Tabatas
WARRIOR WOD:
A. E2MOM: 12 Minutes
Complete 1 Power Clean + 1 Front Squat + 1 Squat Clean (Build to Heavy)
B. For Time
9-6-3
OH Squat (135/95)
Muscle Ups
**Rest 4 Minutes
C. 2 RFT
10-8-6-4-2
Front Squats (185/135)
15 Calorie Row
**Rest 4 Minutes
D. 3 Rounds
20 GHDSU
20 Ab Mat Sit Ups
20 TTB
CFK WOD:
Partner WOD
120 Front Squats (Rx: 115/80)
** Partners Switch every 30 Seconds
Then…Upon Completion, Race Against Your Partner
40-30-20-10 DU
5-10-15-20 Burpees
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.
31 HEROES TEAM/HEAT SIGN UP FORM
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.
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.
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.
