UNLOADED WOD: 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.
HELP A CHILD IN NEED THIS HOLIDAY SEASON:
This holiday season we invite you to help us support two wonderful organizations with a mission to help children in need. Its the season for giving and we know our CFK community can make a big difference in the lives of many less fortunate children in our local community. Below is information about two programs we are sponsoring at CFK. Please feel free to support one or both of the programs if you are able.
SPONSOR A CHILD FOR CHRISTMAS PROGRAM:
One of our awesome members, Kelsy Cocozzo, is a teacher at Patrick Henry Elementary in the Alexandria City Public School district. Many of the children in her school come from low-income households. Once again, her school is working hard to sponsor children in need for the holiday season and make their christmas wishes come true. The school will create a wish list of the children’s interests, age appropriate toys, clothing sizes, etc. The designated sponsor of the child will purchase the items, wrap them, label them with the name and item (on a post-it or label), and drop them off to the gym for Kelsy to pick up and bring to school by Monday, December 18th. This is a great opportunity to give back directly to our local community. If you would like to receive more information or participate as a sponsor, please text Kelsy directly at 518-322-1749 or email her at email@example.com. Your generosity is much appreciated!
COLES CLOSET TOY DRIVE:
This year we will also be hosting a toy drive at CrossFit Kingstowne in support of a wonderful local organization called Cole’s Closet. Cole’s Closet was created in 2002 by the Tomczyk family. The Tomczyk’s are a local Springfield family who tragically lost their six-month old son to an undiagnosed brain disease. The Tomczyks spent the first six months of their son’s life in and out of area hospitals where they witnessed first hand the anxiety, fear, and financial burden families face when a child is hospitalized. The following year they created Cole’s Closet as a way to give back to other families struggling with a sick child. Each year they hold an annual holiday party and silent auction and since then they have donated over 25,000 new toys to 11 area hospitals. The toys are distributed throughout the year to special children like Cole and their siblings. This year we will be holding a toy drive to collect toys. All the toys will then be collected and delivered to the Cole’s Closet Organization for delivery to 11 area local hospitals. Toys can be dropped off in the boxes located in the front lobby of the gym. We will be taking toy donations until Sunday, 17 December. For more information about Cole’s Closet or the Tomczyk family visit COLE’S CLOSET.
NEW YEAR PERFORMANCE NUTRITION CHALLENGE:
Our New Year Performance Nutrition Challenge will kick off on Monday, 8 January 2018 and run for 12 weeks through Sunday, 1 April. We will be hosting two info sessions where you can learn more information about the challenge and what it entails. The info sessions will be Wednesday, 13 December at 7 p.m. and Wednesday, 3 January at 6 p.m. The cost for the nutrition challenge will be $150 for individuals and $250 for couples. To register for the New Year challenge please follow the appropriate link below.
LADIES NEW YEAR FIT CAMP:
Our New Year 6-Week Ladies Fit Camp kicks off on Monday, 8 January and runs until 21 February 2018. Moms and non-moms too, transform your bod with our Fit Mama Boot Camp. Build a lean, mean, skinny jean wearing physique and a killer community of workout buddies. Courses are run on a 6 week basis with three class times available each week. Both Morning and evening class times available. We also offer 2 sessions per week attendance options for those on a limited schedule, contact us for information on pricing and registration for the 2 session per week option at firstname.lastname@example.org.
MORNING LADIES FIT CAMP: $200 ($150 for 2 sessions per week)
Mondays, Wednesdays and Fridays at 10:30 a.m. to 11:30 a.m.
EVENING LADIES FIT CAMP: $200
Mondays and Wednesdays at 8:00 p.m. to 9:00 p.m. and Fridays at 6 p.m. to 7 p.m.
800m Run (Partners Run Together)
40 Sandbag Squats
40 Sandbag Step Ups
30 Sandbag Squats
30 Burpee Box Jump Overs (24/20″)
20 Sandbag Squats
20 Sandbag Step Ups
10 Sandbag Squats
10 Burpee Box Jump Overs
6 Rounds (:30 W/:30 R)
MB Sit Up
MB Russian Twist
A. EMOM: 12 Minutes (:40 W/:20 R)
Calories on Bike
DB Snatches (50/35)
Ab Mat Sit Ups
B. For Time:
50 Cal Row/27 C2B Pull Ups/15 Snatches (95/65)
40 Cal Row/21 C2B Pull Ups/12 Snatches (115/80)
30 Cal Row/15 C2B Pull Ups/9 Snatches (135/95)
20 Cal Row/9 C2B Pull Ups/6 Snatches (155/105)
10 Cal Row/6 C2B Pull Ups/3 Snatches (185/125)
AMRAP: 21 Minutes
10 Pull Ups
10 Alternating Front Rack DB Lunges
P1 Rows 500m or Runs 400m; while P2 completes work. Alternate after each row/run.
Junk Yard Dog
EMOM: 6 Minutes (:45 W/:15 Rest)
E: P1 Completes JY Dog
O: P2 Completes JY Dog
Wheel Barrow Walks
EMOM: 6 Minutes (:45 W/:15 R)
E: P1 completes 25′ up and down
O: P2 completes 25′ up and down