COACH CRIS NEEDS A HAND:
Coach Cris is moving into a new apartment on Saturday, 5 August and could use a few hands to help her pack up the truck and unload it. She isn’t moving far just a little closer to Kingstowne. If you can help out please shoot me a PM or a text at 703-408-7887. She plans to move just after the 31 Heroes Event on Saturday.
REMINDER: TAKE ADVANTAGE OF OUR YOGA 2-WEEK FREE TRIAL:
Starting Tuesday, 1 August we will offer a two week free trial of our Yoga classes with our awesome Yoga Instructor Tonya C. The free trial will run from 1 August through 13 August. We have a lot of new members and we wanted to make sure everyone has an opportunity to experience the benefits of our Yoga program and how it can aid you in not only your recovery but also performance in the gym. Tonya currently provides Yoga classes on Tuesdays and Thursdays at 7 p.m. to 8 p.m. and Saturdays at 8 a.m. to 9 a.m. and Sundays from 3:30 p.m. to 4:30 p.m. To participate in the free trial you only need to enroll online via our SCHEDULE link on the dates you would like to attend. We encourage you to attend multiple classes to see how you like the class and please be sure to provide Tonya with feedback to include alternate class times you might like to see on the schedule in the future.
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.
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.
Close Grip Floor Press: 3 x 6 @ 75%
Barbell Row: 4 x 5 (Climbing)
Shoulder External Rotation: 3 x 10/ea
DB Lion Complex
EMOM: 8 Minutes
M1: 4 DB Power Clean + 5 DB Squat + 6 DB Squat Thrust to DL (45/25)
AMRAP: 2 Minutes
Max Effort DB Snatches
Score = Max Reps from DB Snatch