21 December 2017

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HOLIDAY SCHEDULE: 

24 December:  Open Gym from 10 a.m. to 12 p.m.

25 December:  Gym Closed for Christmas

26 December:  Open Gym from 10 a.m. to 12 p.m. and 4 p.m. to 6 p.m.

31 December:  Open Gym 10 a.m. to 12 p.m.

1 January:  Open Gym

** We will run the 12 Days of X-Mas WOD on 23 December during regular classes on Saturday.  We will run a heat of it on Sunday as well during open gym.

 

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.

INDIVIDUAL REGISTRATION:

COUPLES REGISTRATION: 

 

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 info@crossfitkingstowne.com.

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.

MORNING CAMP REGISTRATION LINK

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.

EVENING CAMP REGISTRATION LINK

 

STRENGTH: 

EMOM:  10 Minutes

10 Upright Row (A:  75/55; Rx: 45/35)

10 Bicep Curl (A:  75/55; Rx: 45/35)

 

WOD:

E5MOM:  15 Minutes (3 Rounds)

500m Row (400m Run)

10 Push Ups (A:  HSPU; S: Pike Push Ups)

10 C2B Pull Ups (A: BMU; S: 10 Pull Ups; S2:  Ring Rows)

 

 

 

GOAT WORK:

Pick a Weakness

Spend 7 Minutes working on It