HOLIDAY WEEKEND SCHEDULE:
Saturday and Sunday we will hold regular classes. On Monday, we will hold open gym hours from 10 a.m. to 12 p.m. All other classes will be cancelled.
MASTERS OF THE DMV TEAM COMPETITION:
We are excited to announce that we are close to 75% sold out for our Masters of the DMV Team Competition. We are looking forward to hosting another great event at CrossFit Kingstowne. If you are planning on registering a team to represent CFK, I would encourage you to register soon and not wait. Team slots are filling up and we only have a certain amount we can sell. Once we reach capacity we will not be able to add any more teams. So please don’t wait until we are sold out. Additionally, we are going to need a lot of help for the event, both the night before for set up and the day of the event, to make sure everything runs smoothly. If you are able to volunteer, we would appreciate any and all help. To volunteer please follow the registration link below and select volunteer registration. It will ask you to input your t-shirt size and select the times you can help out. We cannot put these events on without the amazing support of our CrossFit Kingstowne family!
YOGA RECOVERY: 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.
UNLOADED FIT CAMP:
EMOM: 10 Minutes
M1: Max DUs or Singles
M2: 30 Second Plank
- KB Power Cleans (53/35)
- Pull Ups (S: Ring Rows)
- KB Power Clean and Jerk
- T2B (Hanging Knee Raises)
- KB Push Press
- Wall Walks
10 Minutes to build to Max Power Snatch, Then…
10 Minutes to build to Max Power Clean
5 S2O (135/95)
3 Bar Muscle Ups
5 Deadlifts (Rx: 275/185; S: 225/155; S2: 185/125)
10 Bar Facing Burpees
15 Calories on Bike
** Partners alternate rounds