21 November 2017
THANKSGIVING HOLIDAY SCHEDULE AND FAREWELL WOD FOR COACH BUZZ AND MICHELLE:
THURSDAY, 23 NOV:
Open Gym: 9:00 a.m. to 11:00 a.m.
FRIDAY, 24 NOV:
Open Gym: 10:00 a.m. to 12:00 p.m.
On Thursday and Friday, we will offer a 2 hour open gym session. All other classes on Thursday and Friday will be cancelled for the holiday. Also, on Thursday, we will hold a special farewell WOD for Coach Buzz and Coach Michelle who will be leaving us to begin their next adventure and assignment in Virginia Beach. Please join us as we say goodbye to a truly awesome couple. They will be greatly missed.
CFK ANNUAL HOLIDAY/ANNIVERSARY PARTY:
We will host our annual holiday/anniversary party on Saturday, 9 December at 7:30 p.m. We look forward to celebrating the holiday season with our CFK Family as well as celebrating fours year since we opened our doors at CrossFit Kingstowne and 8 since we opened the doors to CF Liberation. All family and friends are welcome. Also, thanks to the incredible generosity of Jeb and Luis, we will once again have DJ Special K joining us once again for the party! EVITE.
UPCOMING SKILL CLINICS:
Rowing Clinic (One-Day Clinic)
DATE: 18 November 2017
COST: $20
Inversion Skill Clinic (One-Day Clinic)
DATE: 9 December 2017
COST: $20
This clinic will focus on inversion work to include hand stand walks
SKILL WORK:
EMOM: 6 Minutes (:30 W/:30 R)
Double Under Practice
A: Unbroken for 30 Seconds
Rx: Max Effort for 30 Seconds
S: Practice DUs
EMOM: 6 Minutes (:30 W/:30 R)
A: Butterfly Kipping Practice
Rx: Intro Butterfly Kipping Practice and Progressions
S: Regular Kipping Practice
WOD:
Gymnastics Skill Practice
8 Minute Running Clock
Option 1: Rope Climb Practice
Option 2: HS Walk or Hold Practice
Option 3: MU Progression Practice
CORE:
Turkish Get Up: 3 x 5/ea side
Barbell or Light Weight up to 75#
Then Weighted Plank
1 Minute Plank
Rest
1 Minute Plank
