2 January 2017

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

 

OLY TECHNIQUE:  

Snatch Pull and Catch Drills:  3 x 5

Snatch Balance:  3 x 5 (Climbing)

 

SKILL WOD: 

AMRAP:  8 Minutes

20 DU (S: 40 Singles)

5 High Hang Power Snatch

1 Rope Climb (S:  2 Rope Walks)

** DU/Singles and Snatch must be unbroken to advance to next movement

 

SKILL WORK:  

EMOM:  6 Minutes (:30 W/:30 R)

Ring Stability

A/Rx:  Ring Hollow Hold

S:  Matador or Parallette Hold

 

EMOM:  6 Minutes (:30 W/:30 R)

A:  7 TTB (Unbroken)

Rx:  5 TTB (Unbroken)

S:  3-5 KTE or TTB attempts or kipping practice

 

CORE:  

3 Rounds (:30 W/:30 R)

Hollow Hold

Plank Hold

Superman Hold